Grouchy Training

[GrouchyUSMC]

20191102:
90 min elevation ruck with 35#, just 4.76 miles. Tired and sore, the hills felt brutal.

20191103:
Ruck PT. In just over 30 minutes - 150 jumping jacks, 25 ruck push ups, 50 ruck swings, 50 ruck mountain climbers, 25 ruck presses, 25 ruck squats, 100 ruck step ups (24”), 50 elevated push ups (no ruck), and 15 man makers.

[GrouchyUSMC]

Spent last week tapering and then Saturday night into Sunday morning I completed the GORUCK Tun Tavern Tough in Philadelphia. 13 hours, maybe 15 miles or so (not sure), lots of PT (a few dozen times up and down the Rocky steps included with the same), and carrying a ton of stuff (lots of sandbags and logs).

Physically I did great for a while until I ran out of water. Hard PT plus lots of running up and down the stairs, I hung in there as best as I could (everyone gets wrecked after a while, nature of the beast). Kept jumping in on everything I could carry, then I was out on water and didn't have any electrolyte chews or anything like that so I began to get dizzy. Fortunately we got water at about 5am and I used my electrolyte mix to get back with it. Back to business for a while, then my left shoulder popped and for a while I was one armed and not having a great time. So many hard chargers though I couldn't justify trying to coast through the rest of the event, and once I got back into rotating on some of the logs my shoulder ended up getting knocked back into place and getting functional again (definitely does not feel awesome today though). Finished up with some more PT and celebrating at the best estimate for the sight of Tun Tavern with Jarheads everywhere, hell of a weekend to be sure.

[TM79]

Wow Grouchy! Sounds like a heck of an event up there in Philadelphia! Way to hang in there and get that one done! No idea how you guys are able to do all that stuff. It is very impressive, that's for sure. Hope your shoulder feels better soon my friend.

[GrouchyUSMC]

Wow Grouchy! Sounds like a heck of an event up there in Philadelphia! Way to hang in there and get that one done! No idea how you guys are able to do all that stuff. It is very impressive, that's for sure. Hope your shoulder feels better soon my friend.

One of the best ones yet my friend. I always wanted to see the Rocky steps. Now I got to go up and down them a few dozen times.

Once you get past the initial welcome party of getting physically smoked, it’s a mental game. Everyone is hurt and sore and tired and smoked. But that’s when you really need to dig down, humble yourself, and keep working as a good teammate. I got into my head a good bit when my shoulder got injured. It was almost like I was trying to convince myself that it was going to be OK to take things easy from that point forward. But when I saw everybody else struggling and putting out, I knew I couldn’t just ride their coattails. So I hopped back in and did my best. It’s those come to Jesus moments that I think is how we all get through it. It sucks, just accept it and keep grinding.

We made the news too. You can see me a few times.

https://kywnewsradio.radio.com/artic...ance-challenge

[Payton1221]

Do you live in the Philly area? I know that you do a lot of exercise outdoors, and I was curious what adjustments you make when it gets colder. Biking is my goto form of cardio, and I have gear to where I'm good to go down to the mid-30's. I'll walk as long as it's high teens, but colder than that and I do all of my exercise (other than shoveling snow if necessary ) indoors.

[GrouchyUSMC]

Do you live in the Philly area? I know that you do a lot of exercise outdoors, and I was curious what adjustments you make when it gets colder. Biking is my goto form of cardio, and I have gear to where I'm good to go down to the mid-30's. I'll walk as long as it's high teens, but colder than that and I do all of my exercise (other than shoveling snow if necessary ) indoors.

No I'm from the other side of the state, just visiting. I just wear whatever snivel gear I need for the weather. Since it was as cold as my ex-wife's heart that weekend, I wore a thermal layer, wool socks, thick work pants, light hiking boots, a wool sweater, a windbreaker, work gloves, and a winter hat. I ended up taking off the sweater early, put it on again near the morning, and then took it off a few hours later again.

[GrouchyUSMC]

Admittedly I've been taking it easy this week. I was pretty sore and beat up from the Tough, so Wednesday and Thursday I just did some long mobility workouts to loosen up.

Tonight I led a group PT workout for our club at a local high school football field. Before every exercise we hustled up a set of stadium stairs and then circled around the box seats and then back down to the field (55 steps up). We also finished with a set of stairs. We did the following exercises as a group total: 300 jumping jacks (ruck on back), 50 push ups (ruck on back), 100 ruck swings, 100 mountain climbers (ruck on back), 50 overhead presses with ruck, 50 squats (ruck on back), 60 step-ups onto bench (ruck on back), 60 elevated push-ups (bodyweight), and 25 man makers (burpee + squat thrust with ruck). Even squeezed in a bit of extra ab work and mobility/stretching near the end as the rest of the group was going for a 5 mile ruck march led by my wife (we switched out to watch the kiddos) so we were waiting on her. Great night, just under 2 hours of work. Did about 1.5 miles of stairs.

[GrouchyUSMC]

Started my new block of training this week. Operator I/A + Green approach with weekly HIC and some different endurance modalities.

Tested my maxes Tuesday and today (Thursday). Press went up just a few pounds, but squat bumped up by 13 pounds, sumo deadlift by 10 pounds, and weighted pull-ups by 16 pounds so I'll take it. Run times also improved well throughout.

Wednesday I did a 5K row for time, wow was that hard. 29:41, which is pathetic. According to Marine Corps scoring standards (a 5K row is an alternate event for the PFT for those who can't run due to injury), I didn't even get the minimum score for my age group to pass. Got some work to do.

[GrouchyUSMC]

20191023:
Comfortable 45 minute run, sprinted it out near the end for 4 miles. Taking the Cub Scouts on a three mile hike here shortly, going to wear my rucksack for it.

[GrouchyUSMC]

20191025:
Operator, Week 1. Press, squat, weighted pull-ups. Finisher: push-up/20kg swing pyramid (50 and 90). Math was hard this morning - did my squats with 20# more than I should have. Oh well.

[GrouchyUSMC]

20191026:
Assault bike, max distance in 30 minutes. 9.1 miles. The downside of having a backside good for squatting is that it's not good for those seats.

[GrouchyUSMC]

20191027:
Operator 1-2. Press, squat, weighted pull-ups. Finisher: push-up/20kg swing pyramid (50 and 90).

[GrouchyUSMC]

20191128:
Morning run to earn that turkey and pie. Hard run, hill sprints, recovery run, hill sprints, recovery run.

[GrouchyUSMC]

Flare up of some metatarsaglia, basically pain in the ball of my right foot from running too many miles on shoes I should have replaced a while ago. Been taking it easy since Friday because of that.

[GrouchyUSMC]

Training a bit lackluster due to my foot issues. Did some pull/push/squat pyramids last week a few times.

Today I dusted off the kettlebells and decided to fling one around. "Fitter, Happier, More Productive" complex courtesy of Pat Flynn. Did 3 rounds total. Do all reps continuously (e.g. all 2s first, then 4s) without putting the kettlebell down.

2H Swing x2, 4, 6, 8, 10.
1H Swing (left + right) x2, 4, 6, 8, 10.
Thruster (left + right) x2, 4, 6, 8, 10.
Snatch (left + right) x2, 4, 6, 8, 10.

Rested 3 minutes between rounds, used a 12kg. Had to put the KB down halfway through the swings x10 of Round 2, and then after the one handed swings x8 of Round 3.

[Payton1221]

Training a bit lackluster due to my foot issues.

Are you nearly 100% or are you still--no pun--limping around some?

Good to see you posting again.

[GrouchyUSMC]

It’s not bad most of the time but when I try to walk around barefoot or go for a run it still bugs me. Just needs time.

[GrouchyUSMC]

Today - Max strength. Bench, squat, pull ups.

[GrouchyUSMC]

Friday - Pat Flynn KB complex - “Sometimes When I’m Alone.” Do all reps with left side before going to right side. 5 rounds, just the 12kg for now as I iron out form once again.

1H Swings x5
Long Cycle C&J x5
Snatch x5
Windmills x5 (hardest one for me today)
Reverse Lunges x5

[GrouchyUSMC]

20200106:
TB Fighter - 75%. Bench, squat, weighted pull-ups. Lightweight shoulder workout as finisher. Core circuit and ROMWOD tonight.

[GrouchyUSMC]

20200107:
METCON. Burpees and the Deep 6 kettlebell workout. Goal was 5 rounds, only managed 4 due to the call of nature but overall a fun and productive workout.

Easy 20 minute run with my oldest son scheduled for this afternoon - he wants to try his first 5K here in March.

[TM79]

Looks like the metcon and conditioning continues. Looking good in here Grouchy. That's great that you son wants to do a 5K. Definitely an attainable goal and I'm sure it will be rewarding to see him accomplish that goal. Wishing you and yours a very happy 2020!

[GrouchyUSMC]

We had a great time running, he wants to do it again today. Most fun run I've had in a while.

20200108:
Still fighting off this funk a bit, so cut my endurance session in half today. Cross country ruck march with my dog, 30 minutes, 1.6 miles, 35# load. Looking to do some heavy bag work later.

[GrouchyUSMC]

20200111:
Been battling my furnace for the past two days trying to keep it going but sadly it died. Getting a new one put in Monday (ouch), until then we were hunkered down trying to keep warm as it was about 50 degrees inside the house.

Today was a nice day though (high of 70) so I took my boys to the playground. While they played I did a short but sweet workout to blow the stink off. Gotta keep moving.

8 rounds of 50m uphill sprint, 10 air squats, jog back down 50m, 10 push ups, rest until ready for the next. AMRAP of 30 minutes.

EDIT: Forgot, yesterday I ran 20 minutes with my son and then did a nice and easy 10 minute EMOM of 5 one arm snatches per side with the 12kg.

[GrouchyUSMC]

20200113:
Missed a session last week, so repeating TB Fighter - 75% this week. Bench, squat, weighted pull-ups, lightweight shoulder workout. Core circuit and ROMWOD in the evening.

[GrouchyUSMC]

20200114:
20 rounds of the following, 90 sec each round, all with a single 16kg KB: 2 cleans, 1 press, 3 front squats, repeat other side, then drop the KB and do 3 burpees. Rest until next round starts. 80 cleans, 40 presses, 120 front squats, and 60 burpees in 30 minutes.

I then did a 20 minute walk/run with the whole family right after. Great night.

[GrouchyUSMC]

20200115:
45 minute hill run in the morning.

30 minute boxing session in the PM.

[GrouchyUSMC]

20200116:
TB Fighter - 75%. Bench, squat, weighted pull-ups, LWSW. Core circuit and mobility/stretching in the evening.

[GrouchyUSMC]

20200117:
Kettlebell complex/burpee pyramid METCON. 16kg, 5 rounds of: 1H swing x5, snatch x5, clean x5, front squat x5, press x5. Switch hands every exercise.

After each set, did two tiers of a burpee pyramid. Rested about a minute in between each set. Total - 50 reps of each exercise, 55 burpees.

After, 1 mile flat course run AFAP - 9:07.

[GrouchyUSMC]

Took the boys camping over the weekend, lots of walking around and did a 3 mile hike in there as well. Good times.

20200120:
TB Fighter - 80%. Bench, squat, weighted pull-ups, lightweight shoulder workout. Core circuit and mobility/stretching later.