Category Archives: Fitness

All Fitness posts.

Spearhead 1 | Cadré Bogey


Things I Learned Today

  1. Only have in your ruck what you will need. 
  2. Time hacks are made for failure; humans learn from failure 
  3. Seal claps are a thing
  4. Partner drags are about your partners not just your partner and you
  5. Movements are difficult without some standard rules. 
  6. Something is twisted in Bogey (in the best way possible, Cadré)

In the words of the Snowman, “We have a long way to go and a short time to get there.”

In 2 short hours we performed over 250 seal claps, 250 over head claps, 250 overhead ruck presses, completed a PT test for push-ups (78) and sit-ups (54), worked as a team to carry super heavy stuff, over 100 squats.  We were smoked. 

We started well as a team and ended well as a team, but we looked like a gypsy camp in the middle. All over the place and nothing seems right. 

I’m grateful God is allowing me to be healthy enough to experience this.  I do feel we will get better the more we work together.  

For now, I’m thinking about how to strengthen my shoulders. Actually wondering if can use them again!

Week 1 Recap | HTL Training

This weeks training consisted of the following:

  • 5 mile run
  • #F3Bonesaw = 1
  • 3.5 mi run = 1
  • 45 min cinder block = 1
  • 2 mile solo ruck = 1
  • 2 mile ruck = 1
  • #f3madsci =1
  • 5 mi Fireball ruck = 1
  • Christmas convergence = 1

Realizing that we will train together more often and get closer as a team, I am still struggling with how “untogether” we are.  A lot of work to do.


Pea Soup & The 12 Days of Christmas | HTL Training Day 3


The fog was as thick as pea soup when I left the house this morning.  Two pairs of shoes today. The brand new Rocky C4T boots that the Amazon Fairy dropped off last night and my HOKA One Ones.  Breaking in a new pair of boots is never fun.  Today was no exception.  Now I have the blisters to prove it.  I’ll do a product review once the boots have a few breaking in miles on them.

The PAX was not concerned about formation today during the RUCK.  It was only a couple of miles, but I can’t help but think of the day when we actually have a Cadre telling us what to do.  No need to take it too seriously yet, but it will matter.

After the RUCK we completed the 12 Days of Christmas with FreePass as our Q.  39 PAX for the WOD.  My body is healing up from my hamstring/hip injury.  I feel good when I’m out there and I found myself in the front of the group a good bit.  I even had the opportunity to peal off and grabbed the 6 a few times.  

I’m not sure if my healing has something to do with having purpose or what.  I’m still sore in my hip, but knowing I’m training for something (something really big and stupid) gives me the extra energy.  It’s weird. 

Tomorrow’s a rest day for me. I will probably need to get out and run at some point anyways.  It’s the holidays and sitting around has never been a favorite.  Maybe I’ll start that boot review. 

Make Up Quiz | HTL Training Day 2

Blender was this morning.  I didn’t go. I didn’t get to bed until late and needed the rest.  I finished my year of work yesterday and it’s been a long, tough one.  I smartsacked.  As I lay there falling back to sleep a planned my training for the day. 

When I got up, I decided I needed a little extra make-up work for not joining my fellas in the gloom. 


  • Run 3 miles
  • 45 minutes of RUCK PT
  • RUCK 2 miles

RUCK PT (all completed with 30# RUCK)

  • 80 curls
  • 100 squats
  • 80 skull crushers
  • 100 merkins
  • 80 dips
  • 25 double cinder-block clean-n-jerks
  • 25 double cinder-block overhead press 

5 rounds:

  • Bearcrawl up hill
  • Burpee
  • Crab walk down 
  • 2 squats

Bonesaw | HTL Training Day 1

27 of us took off from Amelie’s in NoDa.  I’d never been there.  

The team looked ok to start off with.  After a lap or two, there started to be a little “drift” and “reach” was no longer possible. 
We have a lot of work to do. We did survive though.  All in all, I’d do this one again even though it took 30mins to get there and back. 

Below is the reason this workout got the name bonesaw.  Thanks to Gnarly Goat for the find.  Thanks to Jimmy O for leading. 



It Begins | HTL Training Day 0

  Crazy or stupid.  There aren’t other choices. Those are the only two.  I have to be at least one for committing to this challenge.  Probably both.  The HTL is the GORUCK Heavy, Tough, Light. 

The training is roughly four and a half months long.  The event is over 48 hours and 70 miles with many challenges along the way.  The challenge is led by former Special Forces members and is designed to promote teamwork (and the purchase of Alieve). 

Tomorrow morning we begin at a workout called the Bonesaw.  Affectionately named so as a result of the elevation map associated with the terrain.  The rise in elevation is so steep and repetitive that the elevation looks more like Jaws smiling than a graph.  Or I suppose like a bonesaw.  

I’ll try to post at least weekly to document my biometric stats, talk about tips on WODs and nutrition. I’m not the best at product reviews, but I’ll try to offer my opinion where it’s relevant and worth reading.  The idea is to document the journey from beginning through the end. 

See you in the gloom,


F3 Ghost Flag #itbegins

F3 Ghost Flag #itbegins

I finished up some work late last night. I do my best not to do any at home, but I had to this time.  I checked the little red dot on the Twitter icon on my phone to see what the deal was. 

Hmmf. A Ghost Flag run in MECA? The last time I went on a Ghost Flag run it was to the GasHouse and Dolf was the Q. 

The Q is the leader of an F3 workout.  The Ghost Flag was started elsewhere originally, but my friend Silver Bullet started one in our region, F3 Isotope.  The flag travels from AO to AO (workout to workout) and region to region.  The only thing needed to take it from another region is you and four of your region’s F3 brothers to post at a workout and complete it. 

Back to the GasHouse and Dolf.  Both are specimens to be honest.  The GasHouse AO is a well equipped high school over in Gastonia. Dolf is nicknamed “Dolf” because he looks like and sounds like Dolf Lundren from Rocky IV. 

I remember having a blast that morning, but I also remember thinking they nicknamed the AO “GasHouse” because I felt like I had been hit with mustard gas about 10 minutes in. 

So why am I looking at this alarm clock with 0420 on it and thinking this will be fun even thought it is completely stupid and utterly pointless? Because…


NY Bagel was quiet when I pulled in.  I was first, then Davy Crockett. Then a clown car with Big Perm, Ramrod, and Mr. Burns rolled up.  We hit the trail and arrived ahead of schedule.  

Anxious because I didn’t know what to expect, I hopped out and began stretching.  I’m coming back to the gloom as of today from a hamstring injury and I was a little nervous about that too. 

That’s when the mumblechatter began and my comfort level began to have less to do with my physical circumstance and more to do with familiarity.  This is it. Being part of the PAX.  

The PAX is the group of guys that assemble for these workouts.  It’s where the comradery is.  It’s amazing to see guys that hardly know each other treating each other with respect. Suffering together. Triumphing together. Pulling each other up. All in all, living out what Jesus would do for any of us. 

The leg held up, no issues.  It felt good actually.  I did have to take it easy on the sprints, but that’s expected.  I met some new friends, strengthened the bond wiling some old ones, and we got that damn flag.   


#run #runevenwhenitsFREEZING
Today was one of those mornings that you pull the covers back over your head and snuggle into your warm dreams. So why did I choke down two cups of black coffee, suit up complete with gloves,and run until my toes were numb? Because I can.

God has, for now, granted me the ability AND the desire to run. I know it was 25 degrees. No I’m not crazy. I actually hate being cold. Especially while running. But I haven’t been in a few days and I was beginning to feel glued to the floor.

Tip: No Chapped Skin
I have extremely sensitive skin. Especially, on my face. The slightest chapping and my face will break out like I was thirteen years old. Covering my face with a mask doesn’t help.

You know what does help though? I cover my face with a thin layer of antibiotic ointment. Sounds gross but it works like Vasceline would just not as shiny looking. And that’s always helpful of you are in an area like mine where running into others is inevitable.