Cool Morning Mash-up

Okay so it’s dark with sparse clouds and a sliver of a moon out as we make our way towards our workout location. I’m stoked because it’s above freezing this morning so I don’t have to scrape the icy film from my windshield and that is good by me.

Arriving early is important for a couple of reasons one being not having to rush getting myself and my equipment to be used in their proper place so I have no issues as to the weights I’ll be using. As in weights for today it’s a kb and my ruck.

What’s different this morning is that only one exercise requires the use of our ruck for burpees step ups and the kb for snatches. That’s pretty cool with everyone when they read the workout. They knew going in since Monday of what this morning will bring. A lot of work.

Most all of exercises were to be performed on grass since its forgiving when you face plant while doing the dive bombers (google it). I enjoy it along side the yoga/Hindu push ups. A challenge to be had for developing upper body strength, core stability, joint mobility and endurance. Yes, muscle endurance is needed.

3-2-1, Go!

RED Friday WOD

It was good to work with like minded individuals. Many found out that the workout was deceiving since the reps were a tad small for a regular RED Friday, but the sets were high. Balance.

The #Ruffcrew took it in stride working within their capacity to complete the workout and joking, laughing and encouraging each other through it all. Some finished faster than others while others put their heads down due to a heavier weight selection on their part for a better challenge to be had.

Skills are needed to improve technical proficiency to strengthen connective tissue, and get stronger in the process. Once you are proficient then the weights go up and you get faster. Not the other way around so be patient is what I tell the team.

All of them have made great strides this year. Since March I’ve pushed some buttons and gotten them to become mentally stronger and physically stronger. I love watching them grow.

Go out and enjoy your time, life and physical self. Challenge your norm. Challenge yourself mentally, emotionally, and physically. You never know what your limits are. Or will be.

‘Til next time.

Mi A Gi

The #RuFF Crew

Changing Seasons & Time

Working on getting myself adjusted to time change is not as bad as I thought it’d be this year, and it has not really been bad at all the previous years. What has made this year a little different though is that most to all of the time has been spent close to home unlike other years where I travelled a little more often, and camped a tad more than this year for sure.

The seasons were obviously thoroughly enjoyed via my porch, park, trail, and unlucky / lucky me no beach. I’m not one to be in a crowded beach any time of the year so I don’t apologize for it either. Big crowds of people just laying down absorbing a beautiful sun on a cloudless sky isn’t too attractive for me. On a day like that I’d be out working out, hiking, or just enjoying outdoors doing something other than that. I know it’s an abnormal thing to state out loud to some, but hey not everyone does the same thing every time nor like the same things.

Hiking, camping, working out outdoors is better for me mentally and emotionally. Thus I’d like to enjoy my time communing with Mother Nature in here grandest while absorbing all I could in a day in the woods/mountains helping me make sense of the atmosphere the world finds itself in. We do have outlets that have taken to Virtually running a marathon, an Ironman, or trail race to make do until a certain pesky Virus is taken care of. Some have been able to “race” virtually on the Honor system to garner trophies, t-shirts, swag and an award to post on ‘social’ media and get their proper congrats they’d otherwise get in person at the end of such an event.

The time commitment to train for said events on a regular year is monumental due to life events if you have kids, are married, and have a job or two. Training takes a life of its own. Biking a few times a week, swim (Good Luck) if you can find a pool that’s opened and even admits a single swimmer in to start. All of the pools by me have been closed since last year in the Fall. Now, Running has taken a front seat for more of the population due to the ease of participation on time of day/week and duration/distance anyone can choose to participate in.

It’s a social/anti-social event. For the introverts running alone is AWESOME!!! For extroverts – I thought about the types of conversations they have with themselves since they’re running alone, and how many people they truly miss being around. It is a very difficult time for many. I do figure that the Introvert is like ‘so, you’re alone and having a hard time’ Hit me up, and I’ll give you some guidance or an ear/shoulder for you. They truly are empathetic to your (extrovert) self.

Now, with all of that being said take time as the season is changing once more to the fall, then winter to manage the cabin fever that comes with it. Eat well, hydrate often, exercise more and get a good sweat going. Consult with a nutritionist, find a Personal Trainer to guide you in this journey, and by all means reach out to a Mental Health professional if you truly feel you’re at wits end!

No one can do this alone, and it takes a team to make you successful.

Reach out to help or get assistance. No one on the wonderful planet is ALONE in this.

Stay healthy, and here are a few pics for you!

RED Friday Partner WOD

Chilling at Tenaya Lake, YNP 2016

Some tough times so far

Man oh man! These past months have been a bit tough time for the U.S., and internationally. How one gets through some of the toughest times in ones life is not science. It is only by getting into the groove of making oneself resilient, fit, and above all humble.

Humble in the knowledge that God is in control. Whether you believe in God or the Power of the Universe you must have a humble attitude because we really don’t know what we don’t know. Stressing over what you’re hearing and seeing is totally normal. What you must do is not live in Fear. Stressing about anything or everything is not healthy. Go and Learn something new to improve yourself, family, friends and/or your community.

Where as the stress levels have gone up all around us here with the Ruff Crew’s workouts we are doing our bit to help fight-off the stress that causes Hypertension, insomnia, stress/binge eating and other not so subtle effects of depression in times like this. I don’t believe we have had such an event as this since the late 1800’s where every human being is a partner to the dire effects of this Pandemic.

Turn off the TV, News sites, FB, Twtr, and the like to keep you sane. Then once you unplug get out, and Move!!

This is what it looks like in pictures to de-stress, and Motivate others to do the same. Yes, we suffered in Hot, Cool, Humid, Wet, and dry conditions. Why? Because humans like you, and I need relief from stress to center ourselves to be more human, civil, and humble to be able to live longer together in this little blue planet.

Within you have a capacity that is truly untapped. Go outside get some sun, walk, run, bike, swim if you can and learn to enjoy being a human that is capable of movement just because you can. Enjoy that ability to live, laugh, breath, and share experiences to others who need to hear your story of success so that others may not feel like it’s the end! Mental Health at the forefront of everything you do will be a light to yourself then others. Take good care to listen to your inner voice. You WILL believe what you tell yourself. So, be kind to yourself daily. This is NOT your fault. None of it is. You are in control.

Always strive to take one day at a time and smile. It sounds simplistic yet it works by changing your psyche. The old song lyric ‘smile, though your heart is breaking (by Nat King Cole)” rings true. It speaks of your heart breaking due to a break up, lost love. I challenge you to look at it as an over comer. Champion yourself up, and above the buzz and chaos around you. Be the light that others see forging ahead and lead others to it so that they themselves become lights themselves. Be selfless daily. Help yourself, and your fellow humans.

Yours,

Mi A Gi

Cooking out

Spent the majority of my morning wishing I had a bottomless cup of Coffee, but it was not in the cards! It all started with placing an order from a Big box retailer for pick up. Got up, walked my Gunner, fed him and made a cup of Joe. Got in the car and headed out with the assumption of just driving up, pick up and haul it back home to use it.

The it happens to be a grill. Our first grill that we can call our ow, and it’s awesome. Ok, back to our debacle. Arrived, gave our info and waited. The website does not provide information stating that our product was prebuilt, and we assumed ( you know the saying) that it was boxed. Hahahahaha on me! Pre built equipment does not, and repeat does not fit in a small car no matter what you try to throw out to make things fit!

Heck, I tried to unscrew some of the attachments (one actually popped right off to our surprise but we were stumped. Sideways, backwards, forwards and even had a gentleman offer to take to our house and wanted for us to pay him. Heck, we both had the same car, and who’s to say he wouldn’t driven away with it and left us high and dry anyway?

Weber grill

We made a few calls and had a bite, and it totally fit! Drove it back, and got it situated. Oh, heck we need gas/propane container so we can use it. So off we went to our provide around the corner. Oh, the luxury of having something close by and open. Of course that was an event too. Called to reserve it, but could not reserve. First come first served. Arrived only to be sent to the filling station, then directed back to storefront and back twice without container because two people could not communicate with their handsets properly.

Purchased the container, put everything on properly and tested the connection. Safety first, so they said. ‘Nene said ‘how do you know if it turned on?’ (You know where this is going don’t you?)

Well, of course I being the intrepid gentleman I said it feels warm, but it’s hot today and it could be just the sun radiating from the grill so reaching in I glanced my thumb on one of the burner shields and ooooohhh boy yeah it works alright!

Prepped a little meal for us to break it in, and boy was it delicious!

Medium rare please!

Oh, now after late lunch enjoying my Perdomo Cigar, Guinness, and much needed sun! Food was delicious! I can’t wait to use it again and explore some delicious ways to cook food also.

Have a great Sunday all! Grill on, and be merry!

G