Grouchy Training

[GrouchyUSMC]

grouchyjarhead here. Long story short, thought I reset my password, sure didn't, and can't recover my account as it's on an old email address. Whatever. Here's my new one. I'll try to catch up as I can to those who I used to follow/help out.

Over the weekend, I completed the GORUCK Tough and Light events dedicated to the brave men of Extortion 17 who lost their lives in Afghanistan in 2006. Our cadre was a plank owners (original founding member) of MARSOC and gave us an awesome pair of events. Between the two events I did about 16 heavy miles underneath four different logs and a bunch of construction sandbags, log PT as a team both in and out of the water, lots of fun on this monster hill (bear crawls, sprints, and what have you) so overall it was a great time physically. The cadre really sunk home a lot about why we were there and the details and passion he put into filling us in on the entire Extortion 17 incident and it really made it special. Awesome time overall.

[TM79]

grouchyjarhead here. Long story short, thought I reset my password, sure didn't, and can't recover my account as it's on an old email address. Whatever. Here's my new one. I'll try to catch up as I can to those who I used to follow/help out.

Over the weekend, I completed the GORUCK Tough and Light events dedicated to the brave men of Extortion 17 who lost their lives in Afghanistan in 2006. Our cadre was a plank owners (original founding member) of MARSOC and gave us an awesome pair of events. Between the two events I did about 16 heavy miles underneath four different logs and a bunch of construction sandbags, log PT as a team both in and out of the water, lots of fun on this monster hill (bear crawls, sprints, and what have you) so overall it was a great time physically. The cadre really sunk home a lot about why we were there and the details and passion he put into filling us in on the entire Extortion 17 incident and it really made it special. Awesome time overall.

Sorry for the password mishap Grouchy. Yeah, the password reset stuff and all of the spam ads on this site are pretty annoying. Glad you were able to sign back up though. Sounds like one hell of a ruck even this weekend and for a damn good cause. Way to get it done my friend.

[HomeGymChains]

Sorry about the login.

(following)

[GrouchyUSMC]

20190812:
Light partner workout with the wife.

We did the following on a rotation basis - one person works, the other rests.

(1) 5 sets of 10 squat thrusts wearing rucksack.
(2) 2 rounds of the following circuit: 12 ruck swings, 32 bodyweight push-ups, 12 ruck squats, and 32 bodyweight sit-ups. I did my reps, then she did hers, and continue for the full time.

Overall it took us 15:06, not including warm up and cool down. Nice way to blow the stink off from the weekend.

[Payton1221]

20190812:
Light partner workout with the wife.

That's awesome. My wife and I walk together and whether you're walking or doing your workout, it's a great way to spend some time with one another.

[GrouchyUSMC]

That's awesome. My wife and I walk together and whether you're walking or doing your workout, it's a great way to spend some time with one another.

Agreed! It’s been great for our marriage.

20190813:
NSWG Core Circuit (loved it) then a fairly easy 2 mile run in 21:38.

[GrouchyUSMC]

20190814:
Max strength work in the AM. Proof of TB's effectiveness - not only went up in all three lifts (press, back squat, weighted chin-up) but they all felt solid. I did lose one rep on the weighted chin-up - had to drop down to shake it off real quick to hop back up and hit the fifth rep of the final set. Considering I was going hard for almost 20 hours between Friday and Saturday, I'll take it.

Hill sprints were on the schedule for the afternoon but instead the family and I hit the overgrown hiking trails near a local park and found some old streets, city steps, and even a footbridge over a misty swamp. Good times. 1.6 miles with 45# in 53 minutes.

[GrouchyUSMC]

20190815:
Fun partner workout with the wife. One person rucks 400m, the other does the following exercises until the other one gets back: squats, high plank hold, lunges, and flutter kicks with ruck extended overhead. We finished it off with a mile, with each of us carrying a 45# sandbag for half of it. We were both tired and not feeling it but ended up being happy we got it in. The sons joined us for the last mile, they took turns carrying an 8# dumbbell for the whole mile.

20190817:
4 mile ruck, 62 minutes.

Log PT simulation, all with 35# ruck:
100 shoulder levers
200 forward lunges (ruck held to chest)
150 squats (ruck on shoulder, 75 each side)
150 RDLs (ruck held to chest)

Finished the above in 28 minutes. Still feeling good, might squeeze a 2 mile run in later.

[HomeGymChains]

Your new username reminded me of something. If you happen to be a fan of the novel “Ender’s Game,” let me know. I could direct you to an essay you might enjoy: “Ender Wiggin USMC.”

[GrouchyUSMC]

Your new username reminded me of something. If you happen to be a fan of the novel “Ender’s Game,” let me know. I could direct you to an essay you might enjoy: “Ender Wiggin USMC.”

I am so please do.

20190819:
Max strength work. Bench 125 for 3x5, sumo deadlift 245x5, Pendlay rows 105 for 3x10. In and out. Some running this afternoon.

[HomeGymChains]

The essay “Ender Wiggin, USMC” by John F. Schmitt appears on pages 203-230 of “Ender’s World: Fresh Perspectives on the SF Classic Ender’s Game” edited by Orson Scott Card, Scholastic, 2013, ISBN 978-0-545-62422-0. You may also enjoy “Ender on Leadership” by Colonel Tom Ruby (USAF Retired) on pages 187-200.

(I also found it delightful that some of the other essays apply that dry literary criticism stuff I had to learn in English 101 to a book that I actually care about. )

John F. Schmitt discusses the connection between Ender’s Game and the Marine Corps doctrine of Maneuver Warfare. He connects it to his 1989 manual Warfighting and the Tactical Decision Games he started publishing in the Marine Corps Gazette in April 1990.

One quote:

“Ender’s Game also played no small role in helping to produce the changes that occurred [in the shift to Maneuver Warfare], while reflecting perfectly the zeitgeist of the Marine Corps at that time. Let me assert this: Ender’s Game, that brash little first novel about children by an author with no military experience, is an important work of military thought with much to offer the serious military professional. It is militarily significant because of what it has to say about three related subjects. First and foremost, Ender’s Game is a book about the development of skilled military leaders, a topic critical to the successful implementation of Maneuver Warfare, as I said. It has insightful things to say about how to develop those leaders and the kinds of traits desirable in tacticians and strategists. Second, it is a thoughtful treatise on the nature of leadership, providing numerous examples both good and bad. Third, it offers the most compelling and accessible illustration of the theory and practice of Maneuver Warfare that exists—though for reasons that will become clear, it pains me to say so.”

[GrouchyUSMC]

That’s awesome I never read that before. Thanks for sharing. I need to read Ender’s Game again now with that perspective.

Work training these past few days so training is a bit lackluster due to the different schedule.

2 mile run yesterday in 19:41.

Today, rucked 1 mile with 45# carrying a 45# sandbag in just under 20 minutes and then the NSWG core circuit.

[HomeGymChains]

If you’re planning to go back and read Ender’s Game, here’s one more quote:

“The similarities between Warfighting and Ender’s Game are manifold and uncanny: tempo, surprise, formlessness, ruthlessly attacking the enemy’s critical vulnerabilities, exploiting fleeting opportunities, trust and implicit understanding between senior and subordinates, acceptance of risk, decisiveness, boldness, seizing the initiative, decentralization of authority, understanding the enemy and learning from him, knowing and inspiring your people—they are all there in spades.”

[GrouchyUSMC]

Quite short on time again today in the morning. Front squats 135 for 3x5, RDLs 115 for 3x10, and then a chin up/ dip circuit, 3 sets each (21 and 30 reps). I was done in 20 minutes. Hoping to get some rucking miles in later.

[TM79]

Good job getting some training in despite the busy work week. Looking good Grouchy!

[GrouchyUSMC]

Saturday was a long ruck march day. Less than optimal conditions due to poor sleep and a cough, but I still managed to get 10 miles in with a 40# dry ruck in about 2:58. It was hot out.

Near the turn around point I also got some react to IDF practice when a nearby transformer exploded and caught the light pole on fire temporarily. Some other pedestrians and I called 911 and fortunately it seems it was only a minor ordeal in the grand scheme of things.

[GrouchyUSMC]

Monday - Max Strength. Press 110 for 3x5, SSB Squats 185x5/205 for 2x5, chin ups BW+15 x5/5/3.

Presses felt very strong. I have been struggling with the back squat lately simply because holding the barbell on my back with my left side is literally the only thing I do anymore that aggravates my tendinitis. I know a gentleman who does all of his squats with the safety squat bar for similar reasons so I decided to give it a whirl today. First time I’ve ever tried these and they are a bit challenging but no pain whatsoever. I think these will be in the rotation for a while. Chin ups felt strong until the last set and then I just had nothing left, only managed 3 reps. Still following a linear progression so no surprise there.

[Payton1221]

I know a gentleman who does all of his squats with the safety squat bar for similar reasons so I decided to give it a whirl today. First time I’ve ever tried these and they are a bit challenging but no pain whatsoever. I think these will be in the rotation for a while. .

I bought Dave Draper's Top Squat accessory to convert any oly bar into something like the safety squat bar. It definitely puts the elbows (and wrists and shoulders) in a "friendlier" position.

[GrouchyUSMC]

Tuesday - 2 mile run in 17:24 in the morning. In the afternoon, I rucked 3 miles and then the wife and I did a partner out. One sprints 50m, the other does a static overhead hold of the ruck, switch, and then alternate a 100m sprint with a static overhead hold. Did that 3 times, the last round we carried a coupon for the sprints. Nice easy workout.

Wednesday - 400m ruck with sandbag to warm-up, then the following (completed in 5 sets of each in 21:40): ruck swing x150, sit-ups x150 (no ruck), lunges with ruck on back x100, and ruck overhead presses x100. Finished with another 400m ruck with sandbag. NSWG core circuit this evening.

[GrouchyUSMC]

Friday - Met up with two friends and we did a grueling 10 miles on the Rachel Carson Trail in SWPA. The hills are brutal, you are bear crawling up them half the time. I wore my usual ruck weight and it was destroying me. 3:53 total time, over 1500 elevation gain.

[TM79]

Checking in on you Grouchy. That ten-miler sounds tough man. Way to get that one done. Then I love the three sessions in a day thing the other day too. A two mile run in the morning would suffice for me. Way to get after it my friend.

[GrouchyUSMC]

Checking in on you Grouchy. That ten-miler sounds tough man. Way to get that one done. Then I love the three sessions in a day thing the other day too. A two mile run in the morning would suffice for me. Way to get after it my friend.

Trying to keep as busy as you Trent!

Friday - Tough event in Shanksville PA honoring the men and women who lost their lives on Flight 93 on September 11, 2001. Over 17 miles with some PT sprinkled in but heavy miles and some good elevation throughout (1500 gain throughout the night). We also learned about every man and woman on the flight and got to see the memorial park. I spent a lot of my time either rotating in with the 120# sandbags or one of the jerry cans (which are the worst thing to carry ever). Pretty pleased overall with my performance, even thought this was definitely the most tired I have ever been at one of these (did not sleep well at all) and the PT felt a bit harder because of it.

[GrouchyUSMC]

Tuesday - on a beach vacation with the family but no rest for the wicked. Did the Gorilla Complex with a 30# ruck (20-16-12-8-4 reps of biceps curls, high pulls, overhead presses, triceps extensions, and push ups with ruck on back) then walked over 3 miles on the boardwalk with the same ruck.

[Samraiwise]

Grouchy my friend, please laugh at me, I forgot to subscribe your new journal...the fact new journal means new subscription!! Unintentionally I have survived for almost a month without reading your journal. That's a miracle.

My thought are with victims, their families and people whose lives are affected by that abhorrent terrorist acts on Sep. 11. *bow*

[GrouchyUSMC]

Grouchy my friend, please laugh at me, I forgot to subscribe your new journal...the fact new journal means new subscription!! Unintentionally I have survived for almost a month without reading your journal. That's a miracle.

My thought are with victims, their families and people whose lives are affected by that abhorrent terrorist acts on Sep. 11. *bow*

All good my friend! And thank you for the kind words. I was fresh in my military career when it happened so it was a big game changer for me in that regards.

Wednesday - busy day with the family but knocked out some ab training before dinner. 100 flutter kicks, 100 leg lifts, 100 hello dollies, 100 half sit ups.

Thursday - 6 mile ruck on the beach with 30# ruck plate at sunrise before the family woke up. Just over 2 hours, slow going in the sand and hopped in the water to cool off a few times.

[GrouchyUSMC]

Friday - Same ab workout as before this time with ruck overhead for all movements.

Saturday and Sunday - Final days of vacation plus traveling home.

Monday - Last real workout before the Heavy this weekend, a 24 hour GORUCK event. 3 rounds of the following, 1 minute each: (1) Sandbag cleans; (2) Four count flutter kicks; (3) Sand bag man makers; (4) Sandbag front squats; (5) Rest. Total of 50 cleans, 146 four count flutter kicks, 20 man makers, and 45 front squats.

[GrouchyUSMC]

DNF on the Heavy unfortunately. During a rather vigorous warm up (some brutal PT), I ended up smacking my forehead off the concrete hard during four count mountain climbers. I tried to keep going but had dizziness and cognitive issues, which gave me balance issues and started penalizing the rest of the team. Pulled the plug to self assess not even two hours in. Better this morning, just a headache and a scuff mark. 10 started, 6 left after only 3 hours in. Hoping the rest complete.

[GrouchyUSMC]

20190923:
Max strength training. Power clean, barbell thruster, TGU.

20190924:
Running. Warm up run, 3x800m run, cool down run.

[Payton1221]

20190924:
Running. Warm up run, 3x800m run, cool down run.

If you ever want many more but shorter "intervals," I knew a guy who liked running the straight-aways and walking the turns (or vice-versa).

Sorry to hear about the shortened event. I guessing that you've made a full or nearly full recovery by now so thumbsup.jpg

[GrouchyUSMC]

If you ever want many more but shorter "intervals," I knew a guy who liked running the straight-aways and walking the turns (or vice-versa).

Sorry to hear about the shortened event. I guessing that you've made a full or nearly full recovery by now so thumbsup.jpg

I have done the same in the past, they work well and are a fun way to break things up.

Admittedly my pride was the thing most injured when I had to voluntarily withdraw. I feel a bit emasculated.

20190925:
Max strength training. Dynamic warm-up (rowing and some KB movements), then some work on squats, sumo deadlifts, and weighted pull-ups.