Grouchy Training

[TM79]

Putting in tons of work here Grouchy. Excellent job!

[GrouchyUSMC]

Keeping busy my friend!

Monday - 15 minutes pre fatigue, 30 minutes mission. Pull Ups 26, Eight Count Bodybuilders 65, Forward Lunges 60, Leg Raises 60, Butterfly Sit Ups 42, Gracie Neck Nods 90 (these were the worst aside from the eight counts). Finished with 100 band pull aparts and 4 block weight holds per hand for time.

Tuesday was supposed to be a ruck + sandbag movement but due to some back issues I took the day off. It was the right call, felt a lot better later on.

[GrouchyUSMC]

Wednesday - 15 minutes pre fatigue (best run yet, average 11:07 on these hills), 30 minute mission. Chin Ups 17, Hand Release Push Ups 35 (sore from Monday), Mountain Climbers 120, Tyson Squat Workout 156, Eight Count Bodybuilders 45, Flutterkicks 120, Hello Dollies 120. Finished with band pull aparts and gripwork.

[HomeGymChains]

3 mile recovery run.

Always impressive!

(For me, that would be “3 mile exhaustion-to-death run” )

[GrouchyUSMC]

Haha thanks!

Let me catch up a few days here.

Friday - 15 minutes pre fatigue training, 30 minutes mission. Commando Grip Pull Ups 14, Elevated Pike Push Ups 20, Plank Walk Ups 32, Eight Count Bodybuilders 100, Bulgarian Split Squats 90, Bicycles 120, Gracie Neck Nods 90.

Saturday - Spent the day painting the room to the nursery for #3, no PT.

Sunday - 2 mile run with my oldest.

Monday - 15 minutes pre fatigue training, then a 20 minute AMRAP of pull-ups, push-ups, and abdominal exercises - different exercise each round. Total - Pull-Ups 30, Push-Ups 70, Abdominals 240.

Tuesday - 1 mile coupon ruck. 40# sandbag and 40# ruck, about a 20:30 pace, no drops. Finished with a 15 minute run.

[GrouchyUSMC]

Wednesday - 15 minutes pre fatigue training, then 400m or walking lunges in under 22 minutes. 438 lunges total. Ow.

[Payton1221]

Bulgarian Split Squats 90

These almost always leave me sore.

I'm tempted to attempt Roosevelt's 50-miler over the long weekend. IF I do, I'll let you know how it goes ;-)

[GrouchyUSMC]

These almost always leave me sore.

I'm tempted to attempt Roosevelt's 50-miler over the long weekend. IF I do, I'll let you know how it goes ;-)

Let me know!!

Saturday - Murph, bodyweight only, legs still smoked. The squats and running were horrible. 38:55 for the PT, total time was just under an hour and five minutes.

Sunday - 5 mile ruck with 40#.

[Payton1221]

Let me know!!

I posted more in my journal, but I started and ended with just day 1. I confirmed with my car's odometer it was 8.25 miles to the McDonalds that I used as the halfway mark, so I walked 16.5 miles over 4:40 and that included a 15 minute break. I'll attempt the full three day version later, but I was pleased at how well that I recovered the next day. In fact, I went on a 10 mile bike ride and even worked in the yard. If you recall, you gave me some notes on foot care several months ago: THEY WERE VERY HELPFUL!!! I had almost decided to put off the walk until a pair of Darn Tough socks that I bought on Amazon arrived, but after looking through my sock drawer, I found a pair of SmartWool socks that I must have bought years ago for a hike that I never took.

[TM79]

Great job on Murph this weekend Grouchy! Excellent effort and way to follow it up with a ruck the next day. I guess the legs weren't too smoked.

[GrouchyUSMC]

Great job on Murph this weekend Grouchy! Excellent effort and way to follow it up with a ruck the next day. I guess the legs weren't too smoked.

Honestly they were crushed after those 400m walking lunges but after doing Murph and working all day, I woke up the next day and felt surprisingly better.

I still probably pushed it a bit too much as this morning when I was doing my 20 minutes of pre fatigue running before calisthenics about two thirds in I felt a sharp tightness by my groin on the right side. Definitely unusual. It’s still felt a bit tender after flossing it and doing some mobility work so I decided to sleep on it and see how I felt. When I woke up in the afternoon, it still felt a bit dodgy so just yardwork and mobility work for the day today.

[GrouchyUSMC]

Things got busy over the past month between work and my daughter being born. Now a dad of three and enjoying the additional dad strength gains.

Today's workout -
**Mobility work and light exercises to warm up.
**Mission - Total of 50 jumping jacks, 75 crunches, 110 push-ups, 40 reps of curl/press/extension DB complex, 75 reverse crunches, 4 plank holds of 1 minute each (failed final one at 38 sec, hopped right back into it), 60 DB rows per arm (light), and 20 minutes of running on the treadmill (1.98 miles).
**Lightweight Shoulder Workout x2.

Later on today, 15-20 minute training run with my son and some stretching. Demolishing my old deck to make room for some new work so that will keep me busy today as well.

[GrouchyUSMC]

Wednesday - 45 minute run, timer went off every 10 minutes where I had to do 20 air squats and 20 lunges. 3.77 miles, 80 squats, 80 lunges. Finished with an ab circuit (220 reps) and stretching.

Thursday - Circuit training. Total work: 1.375 miles ran, 30 TRX chest presses (these suckers are harder than they look), 30 one arm presses per arm, 45 reps of curl/press/extension DB circuit, 45 one arm DB rows per arm, 45 push-ups, 75 crunches, 3 planks of 1 minute each (failed at 38 sec on second one), and 2 rounds of the lightweight shoulder workout.

[GrouchyUSMC]

Friday - Busy day so I just tossed the ruck on for a few short walks with the family and dog. 3 miles in 1:07:00 roughly, 30# ruck plate.

[GrouchyUSMC]

Saturday - Celebrated the Fourth of July with the family. Lots of swimming, grilling, and fireworks.

Sunday - PT circuits and a 30 minute run later. Total work: 100 side straddle hops, 135 push ups, 50 crunches, 100 air squats, 10 pull ups, 30 dumbbell rows per arm, 30 dumbbell curls per arm, 30 goblet squats, 30 TRX chest presses, 30 lunges per leg, 30 bench dips, and 30 curl/press/extension dumbbell complex. Ouch.

[GrouchyUSMC]

Monday -
Recovery circuit (15 minutes easy running and 15 minutes of foam rolling and deep stretching). I also squeezed in an easy walk with the family and a 1.5 mile walk as I waited for my car to be inspected.

Tuesday -
**Push up/short sprint pyramid 1-10.
**Lightweight shoulder workout.
**3 rounds of the following: rucksack squat/curl/press/extension, reverse crunches (ruck overhead), ruck push ups, ruck high plank of 1 minute, ruck squats, and one arm ruck rows.
**Finished with an easy 20+ minute walk with the family as I wore my ruck.

[GrouchyUSMC]

Wednesday -
Spent a few hours demolishing my deck, then did a comfortable 3 mile run in 32:44. Ab circuit and mobility/stretching later.

[GrouchyUSMC]

Friday - 9 mile speed ruck march, minimum 10kg pack dry, boots and trousers. I was hoping to break the 2 hour mark but unfortunately I started using Strava and it didn’t track all my distance. I lost about 1000m on the way out during one section. Ended up finishing the 9 miles in 2:09:05 and did about 10 miles overall.

Ab circuit and stretching in the evening, then pizza night.

[GrouchyUSMC]

Saturday - Circuit training, no run after though as I’m almost done demolishing my deck so I can get a new one put in. That was my cool down cardio. Total work - 50 jumping jacks, 25 push ups, 5 reps of planks, 50 air squats, 30 one arm KB presses, 30 TRX inverted rows, 30 low box jumps, 30 reps of the squat/curl/press/extension DB complex, 60 crunches, and 9 minutes of hard running (1.05 miles).

[GrouchyUSMC]

Monday - Mini test day. Max push ups in 1 min (41), max pull ups (7), max sit ups in 1 min (40), plank hold for 60 sec (fairly easy), and a 5 minute run for max distance (0.69 miles). I lost a few pull ups but I haven’t done a lot of them - shame on me. Everything else is improving. Finished with some circuit training - 30 TRX chest presses, 30 TRX inverted rows, 60 crunches, and a 1 mile run in just under 9 minutes.

Tuesday - Squat pyramid 1-10 (up/down flight of steps in between each tier), then circuit training - 60 air squats, 60 lunges, 30 TRX hamstring curls, and a 1.25 mile run in 15 minutes. I was supposed to do a cool down run of 15 minutes but after my son’s baseball game I was beat.

Wednesday - 1.5 mile warm up run in 15:02, rested a few minutes, then a 2000m (1.25 mile) timed run in 10:57. The running has definitely been improving over these past several weeks. Ab circuit before dinner (220 reps) plus stretching.

[GrouchyUSMC]

Thursday - Circuit training. Total work - 30 jumping jacks, 60 push ups (30 with rucksack on), 60 crunches, 30 air squats, 30 one arm KB rows per side, 9 rounds of farmers walks up and down a flight of stairs (two KBs), 30 reps of squat/curl/press/extension with rucksack, three plank holds of 60 sec each, and a 15 minute run (1.37mi). Later, before my youngest son had his baseball game, the oldest and I did a walk/run of 1 mile at the track.

[GrouchyUSMC]

Saturday - 3 mile run in 32:44. Kept busy all weekend doing the final demo of my deck.

Monday - The Budd, the British version of Murph as I see it. Super hot out.

**1 mile run in shorts and running shoes - 8:50.
**69 reps of strict push ups, burpees, and knee tuck jumps. Took me almost 30 minutes.
**70 reps of sit ups, ski jumps (left/right is one), and air squats.
**Finish with 1.5 mile run in trousers and boots - 17:12.

Timer ran from the start to the end of the run. Total time 1:12:44. That was no joke.

[GrouchyUSMC]

Tuesday - Super busy day and also needed a break from the Budd workout so I just did a lot of stretching and played with my sons.

Wednesday - Circuit training. Total reps - 35 ruck push ups, 30 TRX chest presses, 9 dead hang pull ups, 30 TRX inverted rows, 30 squat/curl/press/extend with rucksack, 30 one arm KB presses per side, 30 dumbbell curls per side, 30 TRX single leg squats per side, 30 one arm KB rows per side. Training run with my oldest later, 15-20 min tops.

[GrouchyUSMC]

Thursday - 2 mile speed march challenge for a British ruck club challenge I’m a part of. 50# ruck, 26:15. Only downside is I forgot to double check the standards before I started. I wore shorts not trousers so it was a no go.

Friday - Same challenge and weight, 27:42. This one counted. Some core work and stretching later.

[GrouchyUSMC]

Saturday - Circuit training. Total work - 2.75 mile run in 30 minutes, 29 dips, 16 pull ups, 30 one arm DB rows per side, and 75 air squats. Lightweight shoulder workout, core circuit (220 reps), and then stretching. Had to leave to my son’s baseball game so I didn’t have time to do the 20 minute cardio pyramid at the end.

[GrouchyUSMC]

Monday - Circuit training. Total work - 30 jumping jacks, 60 air squats, 75 push ups, 9 pull ups, 30 TRX chest presses, 115 crunches, 30 TRX inverted rows, 30 one arm DB rows per arm, 30 rucksack thrusters, 30 lunges per leg, 60 double crunches, 30 reps of squat/curl/press/extend with rucksack, 3 plank poses of 1 min each.

[TM79]

Way to go back and do that ruck again with trousers on. Most people wouldn't have done that. Nice looking circuit work too lately too. Stay after it my friend!

[GrouchyUSMC]

Thanks Trent!

Tuesday - 15 minute run, ab circuit, 15 minute run, ab circuit, 15 minute run. Total of ~4.2 miles and 200+ reps of ab exercises.

[GrouchyUSMC]

Wednesday - Mobility day, so light cardio and lots of foam rolling and stretching.

Thursday - Speed and strength circuit for time.
**400m run, then 15 push ups, sit ups, and burpees.
**400m run, then 20 push ups, sit ups, and burpees.
**400m ruck shuffle with 35#, then 25 ruck overhead presses, push ups, sit ups, and burpees.
**400m ruck shuffle with 35#.
**400m run.

Total time 37:14. The burpees were rough.

[GrouchyUSMC]

Friday - Mobility day, light cardio and lots of stretching and voodoo flossing.

Saturday - Challenge test. Four different movements, no rest in between, time keeps running even during footwear changes.

**1000m run with 15# and trainers - 6:11.
**1600m ruck shuffle with 60# and boots - 14:46.
**1000m ruck march (no running) with 60# and boots - 10:22.
**1000m run in trainers - 6:03.

Total time 40:04.23. I then did a mile of hill reps with our ruck club training hill in South Park we call “buffalo hill” with 15#. It’s a kick in the pants.