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Ryan T - Die But Do

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7/6/21
AM: Ruck 30#
3.3 mi, 55:01 min, 18:09 min/mi

PM: Hike
0.52 mi, 29:00 min, 49:46 min/mi
Walk 1 mile 16 min

7/7/21
AM: Jog
4.01 mi, 42:57 min, 10:42 min/mi.
Walk 2.25 mi, 41:12 min, 18:27 min/mi

In Cross Plains, WI. Ran out into the country with some nice hills and good stimulus to the legs. Squats, reverse lunges and rucking have carried over nicely to help run hills without training them.

Walked around downtown Madison for hours from morning to late afternoon.

PM: Strength Aerobics @24kg
32x Clean+Press+Squat E1:30
Good session. Felt strong and enjoyed the generous rest. Resisted the temptation to do more.
 
Sounds like a nice trip and some good training. I don't mind out of town training, it's a nice break in the usual routine.
 
7/8/21

AM: Ruck 30#
2.75 miles, 51:18 min, 18:38 min/mi

Walked around the Zoo and Madison for multiple miles as well

PM: E1:30
16x10 Hindu squats
16x5 push ups
 
7/9/21

AM:
Walk 3.07 mi, 55:16 min, 18:01 min/mi

PM
Prep:
4x(mace 360 10L/10R 13.5 lbs + 5 prying goblet squats @28kg)

Practice:
10x11 2hsw @28kg
8x1/1 GUs @28kg

Prologue:
Backwards baby crawling x 5min
Stretching
 
7/10/21
AM: Ruck 30# 2.53 miles, 46:44 min, 18:29 min/miles

PT Beat Down:
500 yard cinder block shoulder carry
1/4 mile jog warm up

Circuits Work 1:40, rest :20s (repeat 2x)
Push Ups
Cinder Block Curls
Thrusters
Dips
Burpee/Pull Up superset

500 yard cinder block shoulder carry

PM: Stretching Foam Rolling

7/11/21
Afternoon:
  • Walk 1.51 miles, 27:32 min, 18:13 min/miles
  • Run 3.78 miles, 44:44 min, 11:50 min/miles
  • Splits: Mile 1 = 11:07, Mile 2 = 9:18, Mile 3 = 12:33, Mile 4 = 14:59 (heat and humidity got to me and had to fast walk the last 1.8 miles)
PM: Stretching and Foam Rolling

7/12/21 W2D1
AM: Walk 4.00 miles, 1:01:40 hrs, 15:25 min/miles

PM: Training
Prep: 4x(5/5 mace turns 13.5 lbs, 5 prying goblet squats @28kg)
Practice: 10x5 2hsw @28kg EMOM, 1 min rest, 5x1/1 GUs @28kg EMOM
Prologue: 12x 20 sec/40 sec Work/Rest backwards leopard crawling, stretching

Notes: Really liking closing out sessions with crawling.
 
7/13/21

AM: Ruck 30# 4.05 miles, 1:07:36 hrs, 16:41 min/mile

Afternoon: W2D2
Prep: 4x(5/5 mace turns 13.5 lbs, 5 prying goblet squats @32kg)
Practice 1: 30x3 2hsw @32kg EMOM, 1 min rest, 4x1/1 GUs @28kg E1:15
Prologue: stretching
Rest 5 hours
Practice 2: 3x1/1 GUs @28kg E1:30

7/14/21
AM: Walk 4.14 miles, 1:06:33 hrs, 16:05 min/mile

PM: W2D3
Prep: 4x(5/5 mace turns 13.5 lbs, 5 prying goblet squats @28kg)
Practice: 4x1/1 GUs @28kg E1:30
Prologue: Leopard Crawling 5x(25s/25s/30s/40s) rest 30s between intervals, stretching

7/15/21

AM: Walk 3.15 miles, 1:04:12 hrs, 20:23 min/mile

PM: W2D4
Prep: 4x(5/5 mace turns 13.5 lbs, 5 prying goblet squats @32kg)
Practice: 10x11 2hsw @32kg EMOM, 1 min rest, 3x1/1 GUs @28kg EMOM
Prologue: 6 min (continuous) backwards baby crawling, a few 30 sec hangs, stretching

Swapped out usual Thursday ruck for casual walk and skipped karate to give hamstring a break. Held up during swings fairly well. 6 min backwards baby crawl is actually no joke.
 
7/16/21

Lunch time:
W2D5 (Part 1)
Prep: 3x(5 hip bridges, 5 haloes, 5 goblet squats @28kg)
Practice: 10x7 2hsw @28kg EMOM, 1 min rest, 5x1/1 GUs @28kg, each proceeded by an unloaded GU for patterning. Good use of rest period. Generous rest
Prologue: Stretching

PM:
W2D5 (Part 2)
Prep: Head nods, rocking, segmental rolling.
Practice: 4x1/1 GUs @28kg. Generous rest.
Prologue: mobility/flows, Walk: 3.76 miles, 1:16:00 hrs, 20:12. Stopped a couple times to talk to friends and they which ruined my RunKeeper pace. The sacrifices I make for people…

After 5 months of not doing GUs, really taking my time mastering the movement and focusing on strength stimulus. Usually a GU pace for me is about ~30 sec. Been taking at least 45-50 sec. That plus the generous rest will be a nice strength stimulus. I’ll probably tweak the TUT and density here and there when it feels right.

7/17/21
AM: Ruck 30# 3.45 miles, 1:04:33 hrs, 18:43 min/miles

PM: Yard work w/50# ruck sack 50 min.
 
7/18/21

AM: Walk 3.6 miles, 1:06:57 hrs, 18:35 min/miles

PM: Street Strider 9.7 miles, 55:32 min, 10:49 mph

We have two street striders and one is harder to ride. Turns out the bolt the front wheels to the frame was a little loose and I didn’t realize it. This created far more friction while in motion. Very challenging ride. I’ve fixed it and I’m going to spend some time working on the alignment. It is a physically demanding to ride anyway, especially on any sort of a grade, even when gearing down.

7/19/21

AM: Walk 4.03 miles, 1:08:55 hrs, 17:06 min/mile

PM: W3D1
Prep: 4x(5/5 mace swings @13.5 lbs, 5 prying goblet squats @28kg)
Practice: 10x8 2hsw @28kg, 1 min rest, 4x1/1 GUs @28kg E2:00
Prologue: Leopard Crawling 6x(45s/15s), stretching

7/20/21

AM: Ruck 35#
3.75 miles, 1:06:01 hrs, 17:36 min/miles

Afternoon: W3D2 Part 1
Prep: 4x(5/5 mace swings @13.5 lbs, 5 prying goblet squats @32kg)
Practice: 26x5 2hsw @32kg, 1 min rest, 1x1/1 GUs @28kg, 2x1/1 @32kg, 1x1/1 @28kg
Prologue: stretching

4 hours later W3D2 Part 2
GUs 3x1/1 @32kg

PM Karate class 1 hour. Side kicks whole time.

7/21/21

AM: Walk 5.17 miles, 1:20:29 hrs, 15:34 min/mi

PM: W3D3
Prep: OS (nods, rocking, segmental rolling)
Practice: 5x1/1@28kg GUs, 4x30 sec hangs, 2 series of (LRLRx30 sec Farmer’s Caries/LRLRx30 sec Rack Caries) @28kg
Prologue: mobility, stretching
 
7/22/21

AM: Ruck 35#, 2.7 miles, 50:26 min, 18.42 min/miles

PM: W3D4
Prep: 4x(5/5 mace swings @13.5 lbs, 5 prying goblet squats @32kg)
Practice: 17x5 2hsw @32kg, 1 min rest, 1x1/1 GUs @28kg, 2x1/1 @32kg, 1x1/1 @28kg
Prologue: mobility, stretching
Rest 1 hour then 3x1/1 GUs @28kg
 
7/23/21

Afternoon: W3D5
Prep: Original Strength head nods, rocking, segmental rolling
Practice: 6x1/1 GUs @28kg, Lepoard Crawling 60 sec x 5 with 30 seconds rest in between
Prologue: mobility, stretching
Rest 1 hour then 3x1/1 GUs @28kg

PM: Walk 2.13 miles, 45:00 min, 21:20 min/miles

7/24/21
Afternoon: Yard work Ruck 50# 1.08 miles, 51:22 min, 47:21 min/miles
PM: Walk 3.29 miles, 46:14 min, 14:03 min/miles

7/25/21

AM: Walk 3.00 miles, 49:32 min, 16:32 min/miles

PM: W4D1
Prep: 4x(5/5 mace swings @13.5 lbs, 5 prying goblet squats @28kg)
Practice: 11x10 2hsw @28kg, 1 min rest, 4x1/1 GUs @28kg, leopard crawling 45 sec x 4, 15 sec rest
Prologue: stretching

7/26/21

AM: Ruck 30# 1.33 miles, 24:45 min, 18:36 min/miles
F3 Beat Down
100 m cinder block carry
400 m run, 15 decline push ups on cinder block + 10 burpees
400 m run 15 V-ups + 10 cinder block thrusters
400 m run, 15 decline push ups on cinder block + 10 burpees
100 m cinder block carry
80 flutter kicks
40 sit ups
Ruck 30# 2.07 miles, 39:36 min, 19:07 min/miles

PM: W4D2
Prep: Original Strength head nods, rocking, segmental rolling
Practice: 7x1/1 GUs @28kg, 1x1/1 GU to Tall Sit @36kg
Prologue: none

Karate class: 45 min

That was a full day.
 
7/30/21

AM: Walk 3.50 miles, 52:45 min, 15:06 min/miles

7/31/21

Afternoon: 40 min walk
W4D5
Prep: 3x5 Goblet Squats @28kg
Practice: 14x10 2hsw @28kg, 7x1/1 GUs @28kg
Prologue: stretching

8/1/21

Full 8 hrs of sleep last night. Will be working on sleep quality and hygiene.

AM: Walk 2.67 min, 55:32 min, 20:46 min/miles

PM: Yard work ruck 50# 43:14 min

8/2/21

AM: Walk 3.45 miles, 1:00:25 hr, 17:29 min/miles

PM W5D1
Prep: 4x(5/5 Mace turns @13.5 lbs, 5 Goblet Squats @28kg)
Practice: 10x5 1hsw @28kg, 5x1/1 GUs @28kg
Prologue: stretching

8/3/21

AM: Ruck 35# 3.62 miles, 1:04:21 hrs, 17:48 min/miles

PM W5D2
OS head nods, rocking rolling, 5 goblet squats @24kg
30x6 1hsw @32kg
6x1/1 GUs @28kg
Stretching

Karate class 1 hr.
 
8/4/21

AM: Walk + walk/jog intervals 10x(2 min:1 min) 4.79 miles, 1:09:04 hrs, 14:24 min/miles

PM: W5D3 4x(5/5 mace @16 lbs), 3x5 DL @135 lbs —Mace/DL combo is great
1x1/1 GU @28kg, 2x1/1 GU @32kg, 1x1/1 GU @28kg
Stretching

Karate class

Eccentric Heel Drops 1x10/10

Old calf issue flared up during jog intervals. Will begin calf scrapping and eccentric heel drop training again.

8/5/21

AM: Ruck 35# 3.5 miles, 1:01:52 hrs, 17:40 min/miles

PM: W5D4
Mace turns 4x5/5 @16 lbs, 3x5 goblet squats @28kg
10x8 1hsw @28kg, 3x1 GU @28kg
Stretching

8/6/21

AM: Walk 3.67 miles, 1:03:29 hrs, 17:17 min/miles

PM W5D5
3x5 goblet squats @32kg
26x5 1hsw @32kg, 5x1 GU @28kg
Stretching
2 hours later 3x1 GU @28kg
 
8/7/21

AM
Ruck 35# 2.83 miles, 53:23 min, 18:51 min/miles. Also carried a 50 lbs sandbag on the shoulders 2x5 minutes.

PT Beat down:
Warm up: 800 yard jog
Each of the following was 90 seconds of work followed by 30 yard hill sprint with 45 seconds of rest

Russian twist (ankles crossed and heels elevated)
Dips
Decline Push ups
Accordions
Sissors
Flutter Kicks
Burpees
Side Streaddle Hops
Plank

8/8/21
AM: Walk 2.77 miles, 56:13 min, 20:17 min/miles

Took it easy today. Tired and had a couple beers and inferior fueling in general.

Had my KB class do my training session from Friday, but I allowed them to GUs first.
 
8/9/21

AM: 4.08 miles, 1:07:56 hrs, 16:39 min/miles

PM: W6D1
4x5/5 Mace @16lbs, alternated with 3x5 goblet squats @28kg
10x7 1hsw @28kg, 4x1/1 GU @28kg
Stretching

8/10/21

AM: Ruck 35# 3.3 miles, 1:00:43 hrs, 18:25 min/miles

PM: W6D2
4x5/5 Mace @16lbs, alternated with 3x5 goblet squats @32kg
22x5 1hsw @32kg, 5x1/1 GU @28kg
Stretching

8/11/21

AM: Walk 3.3 miles 1:00 hr, 18:12 min/miles

PM: W6D3
3x(5 DL @48kg, 5 goblet squats @32kg)
23x6 1hsw @32kg, 2x1/1 GU @28kg, 4x1/1 GU @32kg, 1x1/1 GU @28kg
Stretching

8/12/21

AM: Ruck 35# 3.7 miles, 1:05:12 hrs, 17:38 min/miles

PM: W6D4
4x5/5 Mace @16lbs, alternated with 3x5 goblet squats @32kg
16x5 1hsw @32kg, 5x1/1 GU @28kg
Stretching
Rest 30 min
4x1/1 GU @28kg
 
8/13/21

AM: Walk 5.05 miles, 1:16:47, 15:12 min/miles

PM: W6D5
3x(5 BBDL @135#, 5 unloaded prying squats)
28x6 1hsw @32 kg, 7x1/1 GUs @28kg
Stretching

8/14/21
6x1/1 GUs @28kg
Additional 4 were programmed this day, but I missed them; accumulated muscular fatigue from other activities was too great to be safe. This is the first time, I’ve missed reps in many moons.
 
8/14/21 F3 St. AO tour

Yesterday was an tour of all the F3 groups in my county. All fasted.
My schedule:
Wake 3:15 AM
Travel to first site.
Ruck: 35# 1.0 mile 4:00 AM
Beat down 1: 4:30-5:15 AM
Travel to next site
Beat Down 2: 5:45-6:30 AM
Kettlebell class (did my GUs here 6x1/1 @28kg). Had to miss 2 beat downs to do this.
Travel to next site. LMNT to help replenish electrolytes.
Beat Down 3: 9:30-10:15 AM (some folks nearby training their mid evil cosplay sword fighting. Awesome!)
Beat Down 4: 10:45-11:30 AM (my home AO)
Lunch: Beer garden at local restaurant. A beer, spicy pickle juice and vodka shot, tortilla chips and buffalo dip. Grilled buffalo chicken sandwich.
Yard work 1 hour. (Accumulated fatigue plus heat kept HR elevated in Z2, so I’ll count it as activity).

All beat downs had 30+ men from the different sites. All end in circle of trust, share vulnerabilities, prayer requests or assistance, sharing “whys”, etc... F3 is not actually affiliated with a particular religion, the F that stands for faith really just means that you believe in something “greater than yourself”. That doesn’t necessarily even mean God, could be a higher power or purpose, perhaps in the flavor of AA. All beat downs are peer led in a rotating fashion. If a Christian leads a beat down they tend to close out in Christian prayer.

Exercises included lots of high rep, high burn, pushing mental fortitude through discomfort provoking calisthenics classically associated military style PT. Doing endless, push ups, squats, thrusters, clean and press, burpees, jumping jacks, plank jacks, interspersing sprinting and jogging.

I probably perform in the top 30% of the pack across all ages and sizes, except for upper body. I’d like to work on this. Perhaps the 1x per week stimulus of this stuff will continue to help. I’m just estimating on the “performance” side, because it’s a team building, encouragement, come along side a brother sort of atmosphere.

Good times.
 
Other thoughts for week of 8/8/21

Good locomotion.
Took liberties with nutrition the last few weeks for bdays, social events etc... Both fat mass and LBM gained. Not fussed about it, because I know who I am and what I am capable of. Being pouring over protein:energy ratio and will maintain a weekly average >=1.0 for the next 8 weeks and observe impacts to well being and strength.
 
8/15/21

Karate Sparring practice 1 hr
Lazy kayaking

8/16/21
AM: Walk 4.26 miles, 1:08:11 hrs, 16:01 min/miles
PM: 4x(5 BBDL @135# + 5 goblet squats @28kg)
W7D1 10x8 1hsw @32kg, 4x1/1 @28kg
Stretching

8/17/21
AM: Ruck 35# 1.78 miles, 31:50 min, 17:55 min/miles. Carried 55# sandbag on my shoulders for 0.25 miles.
F3 Beat Down:
Warm up, then…
All activities done with Cinder block except run
50 m walking lunges (shoulder carry)
10 curls
20 squats
50 m rifle carry
25 m murder bunnies
400 m run
25 m rifle carry
15 slow bent over rows
25 m rifle carry
30 4 count leg lifts + cinder block press
30 4 count flutter kicks + cinder block press
60 second plank
30 baby arm circles + 30 seal claps

Ruck 0.5 miles home 35# + carrying cinder block 35# Fun.

PM:
1x1/1 GU @28kg
3x1/1 GU @32kg
1x1/1 GU @28kg

Karate 45 min.
 
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