Jonathan Hurtado Goruck Triple Heavy (HHH) Interview

I don't complain as much because I've become so grateful of the things that I do have, and I've learned that "it could always be worse." 

-Jonathan Hurtado

Many of you who follow this blog will remember that when I was training for Selection with my friends at the RRL, we met a friend, online, through this blog who trained virtually with us.  His name was Jonathan Hurtado and he was in Selection Class 015 with us.  Jonathan is a great guy.  We have stayed in touch since Selection 015 and Jonathan has gone on to complete some really amazing challenges.  We have sat down to talk a few times since.  Read those interviews here:

Goruck Selection and SealFit Kokoro Interview with Jonathan Hurtado

Kokoro 41 AAR from GRT, HCL and Goruck Selection participant Jonathan Hurtado

This time, we are going to discuss a recent event that Jonathan and a few others took on and completed.  This event is called a Triple Heavy or HHH and it is put on by Goruck.  A Heavy is 24 hours of work and many train for a long time to be able to complete one.  Jonathan decided to try to do 3 of them...back to back to back.  Something like this is going to be a crucible experience and it is only going to be completed by someone who is physically prepared and mentally for everything that is to come. 

I asked Jonathan about gear, preparation, training, his "why" and much more.  Thanks so much to Jonathan for doing this here.  Enjoy

Tom Rowland:  Hey Jonathan- Great to catch up with you.  I am so excited to hear about your HHH experience.  Because a lot of other people will be reading this, lets go over a few things to make sure everyone understands just what an HHH is.  Can you give us a little background on the different Goruck events and the difficulty of each?  Cliff Notes version is fine.  

JH: The GORUCK Challenge is a team endurance event based on Special Forces training where participants undergo a variety of boot-camp exercises and team-building challenges while wearing a backpack full of weight.  It tests your physical and mental abilities and is designed to make you work as a team, usually with people whom you never met before. There are three types of Challenges that vary in length and difficulty.  There's the GORUCK Light which lasts about six hours, the GORUCK Tough which lasts about twelve hours, and the GORUCK Heavy which lasts at least twenty-four hours.  There's also Selection, GORUCK's hardest event, that's forty-eight hours and is not a team event like the Challenges.  The pass rates for Lights and Challenges are above 90%.  The pass rate for Heavies is around 50%.  The pass rate for Selection is less than 5%.

Tom Rowland:  How many Goruck events have you done?

JH: Including the Triple Heavy (HHH), I've completed twenty-nine Challenges.

Tom Rowland: So a Heavy is 24 hours and at one time the hardest event in the lineup outside of Selection and you decided to do 3 of them back to back to back?  Why?

JH: After failing to complete GORUCK Selection 015 in 2014, I was going to attempt it again the following year.  I tore my calf during training in early 2015, which ended my hopes to attempt Selection that year.  However, an opportunity came to do a new event called the Triple Heavy later that year.  It sounded dangerous and unprecedented, but I ultimately signed up because I'd figure it would be good prep for Selection in 2016.  I was also curious to meet the other people who were crazy enough to attempt three consecutive Heavies.

Tom Rowland:  Has anyone ever done a HHH before? What is the history of the event?

JH: The Triple Heavy is a custom GORUCK event created by Doug Otte.  Previously, the GORUCK HTL (which is a GORUCK Heavy, a GORUCK Tough, and a GORUCK Light done consecutively) was the hardest team event GORUCK offered.  Doug was inspired by the HTL to create what he considered to be the ultimate team event, the HHH.  Seventeen started the first GORUCK HHH in 2015, and seven (including myself) made history by being the first team to complete back-to-back Heavies (GORUCK HH).  The third Heavy was canceled due to low participation numbers, as only four were willing to continue and five were needed.  I was the swing vote to determine whether the Triple Heavy would continue, but I decided not to proceed because of a thumb injury I suffered near the end of the second Heavy.

We all vowed to come back for HHH02 and finish the event.

Tom Rowland:   Did the reason for doing the second HHH change from doing the first?

JH: Yes, it did.  I did the first HHH event for Selection prep and a desire to meet the other HHH teammates.  For the second HHH, there was a feeling of unfinished business after how the first HHH ended.  But my primary reason for doing HHH02 was to inspire others by showing them that what is considered impossible may not actually be so.  Finishing three consecutive Heavies had never been done before, and I strongly felt that it was indeed possible and the HHH02 team would be the one to do it.

Tom Rowland:  Since the HHH is a team event, how did you decide who you would do the event with?

JH: The first HHH accepted anyone who signed up.  The second HHH had an application process, with input from the GORUCK HH finishers if needed.  Finishing an HTL was an important requirement, but exceptions were made if a person had similar experience (like finishing Kokoro).

Tom Rowland:  Who were your team mates?

JH: The team was a mix of people whom I have done previous GORUCK events (including the first Triple Heavy) and some I had never met before.  One was even a cadre from the first Triple Heavy, Chris "Soul Crusher" Sanchez!

Tom Rowland: So now we understand the motivation and the events, this is where the rubber meets the road…how did you train for the event?  How long did you train for it?

JH: After the first HHH ended in late September 2015, I took October off to recover.  I started my training for the second HHH in November and I already had a major event coming up.  The calf injury I mentioned previously also took me out from doing Kokoro (a 50-hour endurance crucible based on Navy SEALS training) in early 2015, so I rolled into the 41 class in February 2016.  Thus, from November through February, I trained to get ready for Kokoro 41.  I mostly followed Stew Smith's Complete Guide to Navy Seal Fitness during that period, although I wished I did more running.

After finishing Kokoro 41, I took March off to recover.  A good friend of mine, Troy Angrignon (also a Kororo finisher), helped devised a HHH training plan for the rest of the year.  I followed variations of Strong Swift Durable training programs, specifically Fortitude, Valor, GORUCK Selection, and SFOD-D Selection, but I didn't follow them too strictly.  For example, the SFOD plan had 80# ruck training days, which I felt were too excessive for HHH, so I scaled them to 60#.   I also did a bunch of GORUCK events throughout the year, including the GORUCK Triple Light.  However, I didn't do any HTLs this year, as I felt that finishing Kokoro in February was enough in terms of big events. I was worried that not doing at least one HTL before the HHH would be a mistake, but it ultimately worked out.

Tom Rowland:  What kind of communication did you have with your team during the training?  Did you ever get to train in person with your team?

JH: We used Facebook to communicate with each other for the big things like getting the correct items for the event and hotel accommodations.  For those whom I knew prior to HHH02, I either communicated via Facebook Messenger or on the phone.  I would see some of my HHH teammates at other GORUCK events, so we'd talk about the event then as well.

I mostly trained alone, although I did a few workout sessions with a good friend and HHH teammate, Roman Hunt, since we lived in the same area.

Tom Rowland:  How did this training differ from SealFit Kokoro?

JH: It was less running and more rucking.  Pull-ups weren't a big concern, although I still worked on my push-ups since the Heavy does have a PT test.  The goal was to get used to rucking a lot of miles with heavy weight.  One of the modifications I did that wasn't in any training plan was a heavy ruck session that I did once a week, where I did three rounds of one mile with a 45# (and later 60#) ruck and a 60# sandbag.  Ruck PT was also important, and one of my "favorite" sessions was to bear crawl with a 45# ruck around a basketball court for a few laps.

Tom Rowland:  Tell us about the event?  Where was it held?  Temperature, weather?

JH: HHH02 took place in San Diego, CA from September 29th, 2016 to Octobet 2nd.  It was sunny and hot during the day and not too cold at night.  We visited a variety of places, such as downtown San Diego, Coronado Island (including the North Island Naval Air Base), a Crossfit gym, Fiesta Island, the desert in Anza Borrega, and ended at the USS Midway.

Tom Rowland:  What did you choose to wear?  What about socks and footwear?

JH: I wore a cheap Champion athletic shirt, Triple Aught Design recon pants (which sadly ripped during the second or third Heavy), compression shorts, and a Columbia windbreaker when it got cold.  My footwear consisted of Injiji toe socks, Darn Tough Merino wool socks, and Brooks Beast '14 sneakers.  I was considering boots for this event, but I would develop issues with my right ankle whenever I trained in them.  I ultimately decided to go with what I was comfortable training in, so I used the same brand of sneakers I wore for the first Triple Heavy.

Tom Rowland:  Walk us through some of the highlights.

JH: 1st Heavy - Taking a ferry to Coronado Island and enjoying good old surf torture at the beach.  Later on, while walking in the surf, I got stung on my right toe by a stingray or some other animal.  My foot hurt like hell, and I remember Cadre Brett Vernon sarcastically asking me if I wanted to med drop.  I was temporarily a GORUCK causality where I had to be carried on a tarp for a bit, but thankfully my foot got better and I could move on my own again.

Later on, we were granted access to the North Island Naval Air Base in Coronado and got to see the SERE school.  I'm grateful that we had the privilege to visit it (and also grateful that no SERE interrogation techniques were used on us).

Kirk Deligiannis in SealFit 45.  RIP Brother.  We will always remember you.

2nd Heavy - The PT test for the second Heavy took place at Crossfit ATR, and we did the "Doc" Hero WOD (in honor of Charles Luke Milam).  Afterwards, we were surprised with a bonus memorial WOD for Kirk Deligiannis, who was an amazing member of the GORUCK community and sadly passed away after finishing Kokoro 45 a week before the Triple Heavy. Teammate Kim McGrath was instrumental in having the HHH team do a WOD in his honor, and we both were given an opportunity to talk about him before we started.  The class yelled, "For Kirk!" before we started his WOD.

We also were honored to have a veteran from Operation Gothic Serpernt, Steve Lycopolus, speak to our class. This was significant since the HHH was also Mogadishu Mile themed, and to have someone who experienced the event we were commemorating made it extra special.

We ended the second Heavy at Fort Rosecrans National Cemetery. Unlike last year's HHH, my thumb was still intact at the end of the second Heavy, so I looked at Kim (who finished the HH with me last year) and told her I was ready for Round 3 while wiggling my thumb.

3rd Heavy - We began in the desert of Anza Borrega.  I was worried about how dry and hot it was, but the third Heavy didn't start until the sun was already going down (making the temperature thankfully cooler).  Nonetheless, that start was intense because we were expected to work strong and hard despite having done two consecutive Heavies.  We were nearly ruck running up a mountain and we lost three teammates in the first 90 minutes of the event.

Near the end of the event, we had to do peer evaluation of our other teammates.  It was really interesting to hear what your teammates had to say about your performance throughout the event and provided an excellent learning opportunity on how to improve as a team member and leader.

And obviously, the endex, which I'll talk about later.

Tom Rowland:  On an event like this, there are going to be some major highs and some major lows.  Can you describe the darkest moment and tell us what you and your team did to overcome and get back on track for success?

JH: The darkest moment for our team came during the second Heavy.  We were supposed to infiltrate the San Diego Challenge class that was happening at the same time, but we kept failing for a variety of reasons.  We were exhausted (this was probably around Hour 40 or so into the event) and weren't gelling as a team.  The repeated failures put a damper on our mood.  The end of this evolution provided a nasty gut punch with the loss of two team members, including Cadre "Soul Crusher" who had to be med dropped.  We were given an opportunity to nap for about 15 minutes or so.  The combination of a brief rest plus the sun coming up allowed us to recharge and essentially start with a clean slate for the next evolution.  We worked better as a team afterwards.

We had another rough patch around Hour 70 during the third Heavy.  Our team was down to eight and we were having troubles working together as the cadre put a lot of stress on us and our team leader.  It took a while for me to realize that the cadre were actively trying to make us turn on our team leader.  I wished I had realized this sooner, and I'll discuss this more in detail when I get around to writing my After Action Review for the event.  We eventually rallied around our team leader to get past this evolution, but I look back at this moment as a failure of leadership in my part and an unfortunate learning experience because I could have done better for my team.

Tom Rowland:   Now that it is complete, what do you see as the most challenging thing to completing a single Heavy…how was it different to complete 3 back to back to back?

JH: If you never completed a Heavy before, you wonder if you can survive putting in work for twenty-four hours straight.  Sometimes your food gets taken away and you have no idea when you'll have a chance to refuel.  The long grind and sleep deprivation create a daunting atmosphere, but it's one that can be conquered if you trained hard and have the right mental attitude.

For the HHH, food wasn't an issue since there was an expectation from the Cadre that we would never be denied food since doing endurance rucking for three straight days required a lot of calories.  After finishing one Heavy, the major issue is whether you think you have enough will power and strength to continue for another 24 hours.  To combat this feeling, I essentially treated the HHH as one long eventAlthough I still celebrated the victory of completing each Heavy, I considered those ends as breaks rather than the end of one event and the start of another.

Tom Rowland:  So you had a short time between each event…What did you do during that time?  How did you prepare for these “commercial breaks”

JH: The first break between the first and second Heavy was tough because I was unable to sleep.  I don't know if it was because of the food I ate, or my inability to be comfortable in the outside grass, but I couldn't take a nap and ended up laying with my eyes closed until it was time to go.  I presumed that the cadre would warn us before the second Heavy start, but that didn't happen and it was stressful to collect all my unprepared belongings before we had to move to the next location.

We all learned our lesson at the next break between the second and third Heavy.  We made sure that our packs were ready for the third Heavy before we took our naps. I was able to rest a bit, and sure enough, our prep paid off because we were told to immediately move once the third Heavy started without notice.

Tom Rowland:  How did you feel when it was over?

JH: The HHH endex was an amazing experience.  We finished near the kissing statue outside the USS Midway.  Members of the GORUCK community and teammates who had dropped from the event were there to cheer us on and congratulate us as we finished.  Seeing that support as we arrived lifted our spirits, especially since it signaled to us that we were finally about to end.  Getting the HHH patch was one of the best moments of my life.  First, the accomplishment of completing something that I was unable to do the year before provided a great feeling of vindication.  Second, being able to show people that nothing is as impossible as it seems was satisfying.  I truly hope that our HHH victory would inspire people to pursue their goals.

Tom Rowland:  Tell me about the recovery process

JH: I slept a normal eight hours after the event, which was surprising.  When I had to walk around the following day, I limped.  The day after that, I stayed in bed.  When I went back to the gym, I avoided using any weights and mostly kept to stretching the first two weeks after HHH.  Unfortunately, I have a lingering injury on my right leg that was exacerbated by the HHH, so I'm still not at 100%.  I've mostly been doing upper-body bodyweight work and swimming to stay off my leg, and I'm about to start physical therapy to rehab my right leg.

What did you eat?

JH: One of our HHH teammates, Kelli, who dropped during the second Heavy brought Jack in the Box burgers and fries to the endex.  She is a saint for doing this, and I will be forever grateful for her generosity.  The Chipotle run after the event was also fantastic, and I appreciate Pete Silver for driving the team there and then back to our hotel.  I joked with my friend and HHH teammate, Patricia, that Chipotle was the food of champions since we ate a burrito the day before our Kokoro and HHH events and we finished both events.

Is there a Quad Heavy in the future?

JH: No. The Triple Heavy was already on the edge of excessiveness, and anything that goes beyond that is too much in my opinion.  I wouldn't be completely surprised if someone comes up with something dumb like GORUCK HHHHHell Week in the future, but I won't take any part of it if it ever exists. You would have nothing to show for it except for some really stupid injuries.  

Tom Rowland:  So now you have done a number of Goruck events as well as completing SealFit Kokoro and HHH.  What lessons have you taken back to your everyday life?  

JH: Mental attitude plays a big role in how you will succeed or fail.  You have to be absolutely confident in what you are doing.  When I first attempted the HHH, my attitude was that I would finish two Heavies and see how far I could go for the third.  Lo and behold, I only made it as far as two Heavies in HHH01.  For HHH02, I changed my attitude and repeatedly visualized myself finishing the third Heavy with my teammates.  One of the main reasons why I completed the HHH was because I absolutely believed that I could finish it.  I used the same visualization techniques to see myself completing Kokoro, and that played a role in becoming a Kokoro graduate.

I don't complain as much because I've become so grateful of the things that I do have, and I've learned that "it could always be worse."  Completing those events also warped my perception of what is difficult.  Any challenge that stands in my way doesn't seem as scary as the stuff I've been through in Kokoro and HHH.

Tom Rowland:  I am a graduate of SealFit Kokoro 30 and I attempted Goruck Selection 015 in your class.  I saw great similarities between the two events, but I also saw them as almost the opposite of one another in so many ways.   Successfully completing Kokoro gave me great confidence and I brought tons of lessons home and became better for it.  Failing after around 20 hours in Selection 015 also taught me a ton of lessons.  In so many ways, I learned and gained more from the failure than I did from the success.  Can you give us some insight to how you would compare and contrast the HHH to SealFit Kokoro?

JH: Reliance on your team members is a big factor in both Kokoro and HHH.  I would not have completed either event if it wasn't for my teammates.

In terms of difficulty, the Triple Heavy was harder than Kokoro.  It seems obvious saying that because the HHH's 72 hours is greater than Kokoro's 50 hours, but I'll never forget how intense it was to be expected to perform again during the third Heavy when you already had done so much in the previous 48 hours.

Kokoro was more than just a test of your physical and mental limits--it was also designed to provide lessons that allowed you to find or reflect on the purpose of your life.  The Triple Heavy, on the other hand, had no specific goal other than to test its participants to work as a team and endure to the end.

Tom Rowland:  Now…the big question…what is next?  Is Selection in the cards for you?  If so or if not….why?

JH: That's a good question, but it's one that I won't answer at this moment.  The injury on my right leg hasn't fully healed, and it's put into question whether it's worth going through Selection again.  After the Triple Heavy, I feel that I don't have to prove myself to anyone ever again.  If I ever decide to do Selection again, it would have to be for a very good reason.

Thanks so much Jonathan.  Congratulations on being a great American and challenging yourself daily

Jonathan is currently working on writing his AAR for the second Triple Heavy, but you can read his AAR for the first Triple Heavy at the links below.

http://www.jonhurtado.com/goruck-triple-heavy-aar-part-1-of-4/

http://www.jonhurtado.com/goruck-triple-heavy-aar-part-2-of-4/

http://www.jonhurtado.com/goruck-triple-heavy-aar-part-3-of-4/

http://www.jonhurtado.com/goruck-triple-heavy-aar-part-3-of-4/

Kokoro 41 AAR from GRT, HCL and Goruck Selection participant Jonathan Hurtado

I started this blog to document my training toward the most difficult event of my life (so far), Goruck Selection 015.  Shortly after posting a few training days, another 015 prospect started leaving a comment or two and posting his training.  I connected with him and through the miracle of the internet became cyber-friends with Jonathan Hurtado.  It turned out that he was just as crazy as we were and we continued to train together or at least tell each other about our training through this blog and email.  Jonathan had done quite a few Goruck events and was training hard for 015.  We met at Selection and ate together before and after our time in 015.

I told Jonathan about my experience and graduation from SealFit Kokoro 30.  He was interested and we have kept in touch since the event.  Jonathan has had some challenges getting to Kokoro, but he finally did it and here is the interview shortly after he returned home.  Enjoy...

TR: Congratulations on being secured in Kokoro 41!  I am so excited to hear how it went for you.  Before we get started, give the readers a little of your background. 

I'm in my late thirties and I've been working as a programmer in the video game industry for about five years.  I live near San Francisco, but I grew up in New Jersey and worked in New York City before moving west.  My journey to endurance events started with a Tough Mudder in 2012.  Always looking to challenge myself, I've since done two more Tough Mudders, several Spartan Races (including a Trifecta), and fifteen GORUCK events, including an HCL (Heavy, Challenge, Light) and a Double Heavy.  I also attempted GORUCK Selection 15 back in 2014.

TR: You and I met through this training blog when we were both preparing for Goruck Selection 15.  We trained together virtually and then finally met in person at the event.

Before Selection, I had completed Kokoro 30 and talked with you about it. I am so excited that you did it.  As I remember, you encountered some difficulty after Selection and while training up for Kokoro.  Tell me about the process.  Was 41 the first camp you trained for or was there another?

I had originally signed up for Kokoro 36 (February 2015) to help me prepare for Selection 17 in Bozeman, MT. However, I did a poor job of creating a sensible training plan, and I overtrained to the point where I tore my calf during a six mile run. The injury derailed my Kokoro and Selection plans for 2015.  I was able to transfer to a later Kokoro class, but 2015 wasn't an option because I needed time for my calf to heal and I was committed to doing the first ever GORUCK Triple Heavy in October. I ultimately ended up transferring to Kokoro 41, which was a year after my original Kokoro class.

TR: So many people in the Goruck community are interested in Kokoro and the same for SealFit people being interested in Goruck events. As one of the few who have done multiple Gorucks and been a part of Selection as well as completing Kokoro, how would you compare/contrast Kokoro from Selection?

Although both events will push your physical and mental limits, they do so in drastically different ways. For GORUCK Selection, the cadre are actively trying to make you quit through brutal smoke sessions and extensive taunting.  You're pretty much alone out there because you are forbidden to interact with the other participants and you cannot talk unless spoken to by the cadre.

In Kokoro, the coaches can be as tough as the Selection cadre (especially during the grinder sessions), but their primary goal is not to make you quit.  They want you to succeed and make it to the end, provided that you give your best effort all the time.  I didn't have to deal with fending off negative energy in Kokoro like I did in Selection.  The other big difference between Kokoro and Selection is that teamwork is actually expected at a Kokoro camp.  There will be times when Kokoro will be very difficult, and you'll either reach out to a teammate and ask for help or assist a teammate if he or she is struggling.  That type of team camaraderie is not allowed in Selection.

TR: How about Kokoro vs other Goruck events that you have done

The big overlap between Kokoro and the GORUCK events that aren't Selection is looking out for the person to your left and right.  Working as a team and caring for one another are some of the most important lessons you can learn from Kokoro and GORUCK.  The big difference between Kokoro and the other GORUCK events is that there's a lot more running in Kokoro and it lasts much longer than most GORUCK events.

TR: How did you train for Kokoro 41?

Training for the GORUCK Triple Heavy (HHH) in October 2015 left me in good shape, but I still needed to work on push-ups, pull-ups, and running for Kokoro.  After recuperating for about a month after the HHH, I started my Kokoro training.  On the advice of another Kokoro finisher, Troy Angrignon, I picked up Stew Smith's Complete Guide to Navy Seal Fitness to get stronger on my push-ups, pull-ups, and runs. I took cold showers to mentally prepare for cold water immersion.  I did sandbag shoulder-to-shoulder presses and 45# plate overhead holds to strengthen my shoulders.  I already had a strong rucking ability due to my Triple Heavy training, so I only rucked once a week.

TR: How did you feel you were prepared?

The push-up and pull-up volume work in Stew Smith's book helped me prepare for the PT and Murph tests.  However, I wish I got the book earlier because I was only able to do eight weeks of training instead of the full twelve.  I regret not running more, specifically doing sprint runs.  My legs were feeling heavy after the first day of Kokoro and I was one of the slowest runners in the class.  I did well in strength tasks such as the log carry and log PT.  I also did fine in the mountain rucks, although I should have done more mountain rucks in my training.

TR: How did the training for Kokoro differ from Selection or other Goruck events?

I did a lot less rucking and a lot more running in my Kokoro training, although I wished I did more sprint runs.  I primarily focused on improving my PST scores.

TR: One of the worst parts of Kokoro 30 for me was getting to SealFit headquarters and waiting around.  I was intimidated, nervous and the waiting was killing me.  Walk me through your morning before the event.  What time did you wake up, did you eat?  How did you prepare that morning?  Give me your recollection of showing up to the event and expectations.,  Tell me about the collection of athletes that showed up for 41.

I slept early the night before so that I could wake up at around 5:40am (start time for the event was 8:00am).  It gave me enough time to check out of my hotel and drive to a nearby Denny's for breakfast.  I ordered a pepper jack steak omelette.  I wanted to give myself enough time to eat breakfast and arrive at the Vail Lake Resort at 7am.  Thank god I did, because I had a brief scare where I showed up at the GPS coordinates from a Kokoro email and the attendant had no idea what Kokoro was.  Turned out that I went to Vail Lake Resort's RV park and the actual Kokoro start location was two miles further down the road.  Despite the slight detour, I still made it to camp early.

I was the second person to arrive and was told by the coaches to wait near a tree.  There were nine of us total in our class, including two GRTs (GORUCK Tough folks who completed a GORUCK event) and three who had signed Navy SEALs contracts.  While we were waiting, we talked about where we were from and why we were doing the event.  The low number of participants made it easy for us to bond quickly.  Six of us would ultimately finish the class.

Waiting for the event to start didn't bother me.  Troy mentioned that it was a deliberate ploy to mess with your head, so I didn't let it stress me.  I anticipated and correctly guessed that we would start with a brief welcome party (boot camp exercises), then have the PST test, and then suffer through a Grinder session.  I didn't have any more expectations besides this, and was determined that I was only going to concentrate on the present and not worry about what was coming next.

TR: What is the one thing you brought to the event that you were really glad you had?

Knee pads that I bought from REI.  They protected my knees during the first day, but I had to take them off for a wardrobe change and never had the opportunity to put them back on later.  My knees were roughed up a bit during the second day, but it wasn't too bad.

TR: What is one thing that you wish you brought?

Better energy bars.  I made the mistake of bringing Hammer Nutrition Chocolate Coconut Almond bars without trying them before the event.  Someone recommended the brand in their Kokoro AAR, so I bought a few in blind faith.    They didn't taste great, and I realized that it's not a good idea to eat chocolate because the energy spike from the chocolate would eventually wear out.  It wasn't catastrophic, but I really should have tried the bars beforehand.  This is what I get for waiting until the week of the event to finalize my nutrition supplies.

TR: What was the most difficult part of Kokoro 41 for you?

Running, specifically the "pays to be a winner" races.  I was okay with running during the first day (even ran about 6:40 during the PST mile run), but those races were taking a toll on me, especially since I wasn't the faster runner in the group.  It was getting harder to run as the event progressed, and I quickly realized that as much as I ran during my Kokoro training, it wasn't enough.

TR: Things were really bad near the end of the event.  I got sick and it was really hard for me to take full breaths.  I wasn't moving as fast as I would have liked, but I knew I was close to the end of the event, so I was determined to continue no matter what.

TR: What did you think you were most prepared for and why?

Anything that involved strength, so the log carries and the log PT.  I was already in good shape from the Triple Heavy, so the Kokoro training just built on top of that base strength.  The first mountain ruck went well because of my extensive ruck training.  The second mountain ruck was a little harder because of the steeper elevation change.  I wished I had done a few more mountain rucks to mitigate that.  I also was running on empty at one point during the second ruck, but I started feeling better after we took a break and I ate an MRE.

TR: What lessons will you take back to your everyday life from Kokoro 41?

With the right team and the right attitude, you can accomplish just about anything.  Finishing Kokoro proved that, and I'll be carrying that for the rest of my life.  There was also an exercise in Kokoro that helped me address several negative emotions that have been hiding in my mind for a long time.  I didn't know how to deal with them, and being able to finally let them go is an amazing feeling.  Furthermore, most things in life don't seem so hard anymore after enduring Kokoro.  That's an awesome confidence builder.

TR: Would you recommend Kokoro to the Goruck community?  

Kokoro is very expensive, but I felt I got my money's worth from the experience. I would definitely recommend it to the GORUCK community, with the caveat that you really need to have a strong reason for doing the event.  When Kokoro gets really hard, whether you succeed or fail will depend on how good and convincing your "why" is.  If your "why" is weak or selfish, you will not finish.  

TR: What type of athlete do you feel is ready for Kokoro?

You must exceed the minimum standards of Kokoro's initial PST. Be strong in the ability to crank out push-ups and pull-ups (especially when you are tired), as that will help you in Murph.

You must be able to finish Murph in under 70 minutes AFTER you do a workout that smokes you.  Doing Murph after 24 hours is a lot different than doing it fresh.

You need a good running base because you'll be doing a lot of running.  Be great at suicide sprints (especially on sand) because it pays to be a winner.

Do several mountain rucks (no more than 12 miles) so that you are used to rucking with elevation change.

Being able to do proper overhead squats will help immensely.

Doing a GORUCK Heavy or an HTL will help you deal with endurance and sleep deprivation, but it is not required.  Most of the guys who finished Kokoro with me never did a GORUCK event.

Be mentally tough. The above steps will get you physically prepared, but your mind also has to be strong enough to resist the urge to quit when things get tough.  Mental toughness is a skill you can learn, and books like Mark Devine's Unbeatable Mind provide those lessons.

TR: Can you give us a brief description of the workload in Kokoro?

You have Grinder sessions (fast-paced boot camp exercises), running, mountain rucking, log carries, log PT, beach PT, and surf torture.  There's other stuff in Kokoro, but those are the main things you'll encounter during camp.

TR: How did this compare to the workload of Selection?

I can only talk about the first hour of Selection's Welcome Party as that as far as I got in Selection 15.  I remember it being the most intense thing I have ever done.  Kokoro's Grinder sessions were very difficult, but its intensity wasn't as brutal as Selection's.  The attitude from the Selection cadre is different from the Kokoro coaches, so that probably played into my perception of Selection's workload.

TR: What is next for you?

I've signed up for several GORUCK events and I'll be leading a team to run their first Spartan Sprint.  I'll also be doing the GORUCK Triple Light in August, and then attempt once again to finish the GORUCK Triple Heavy in late September.  I'll be taking a big break after that one.

TR: Man, thanks so much for talking to me about this event. Kokoro 30 was one of the most powerful, meaningful moments of my life.  I have heard so many Kokoro graduates say that they have thought about the event every single day since graduating.  I cant say that I have thought about it every day, but certainly every week.  It made me mentally and physically tougher and I brought back many lessons to my life and I have become a better person because of it.  I am so glad that you enjoyed your experience.  Welcome to the Kokoro family!  Hooyah!

Stairs

Dry Falls

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: sit up progression

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Workout: A.
Normal Park Stairs Run

For Time:

1 mi Run

Run (stairs)

10 Burpees (top)

10 Push-up (clapping)s (bottom)

X3 rounds 1 mi Run Post total time.

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Workout B.

Travel workout A.

Run 2 miles

Travel Workout B.

Ruck hills for 3 hours, get in every creek or under every waterfall.  Test out the new drain holes in ruck

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A few days with my wife in NC is a welcome change.  There are tons of hills, amazing trails, waterfalls everywhere, good food and good time with her away from home and the kids.  It is rare so we will enjoy every minute.

I ran 2 miles this morning which is the farthest I have attempted since my calf injury.  I felt great but it is probably wise to continue to go easy through the weekend. 

Post times, reps and/or loads to comments

Good luck Jimmy

Good luck Jimmy.  I know that you will make the absolute most of this move.  Keep in touch; we will all miss you!

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"A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow."

– William Shakespeare

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 5 minute weighted plank

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Workout: A.
1 mile run up steepest hill you can find

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Workout B.

Omar

For time:

10 Thrusters, 95/65 lbs

15 Burpee (Bar Facing)s

20 Thrusters, 95/65 lbs

25 Burpee (Bar Facing)s

30 Thrusters, 95/65 lbs

35 Burpee (Bar Facing)s

For time

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

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Workout C.

Still Water

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We had to say a temporary goodbye to our good friend Jimmy this morning.  With a great opportunity, Jimmy and his family are moving for a year.

I have known Jimmy for 40 years and I feel lucky to call him a friend.  He was once my assistant as projectionist in 5th grade.  Since then, Jimmy has been both an assistant and a mentor, a leader and a follower.  He is a true friend and we will all miss him very much.

Cheers Jimmy!

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Post times, reps and/or loads to comments

Chip Lusk and the Birth of a garage gym

The men and women of the RRLanta at a Goruck Challenge in Atlanta.  Chip Lusk, front row center

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“This group has made life richer for our family. The garage guys look out for each other’s kids and property, we help each other out with projects, we laugh and argue, we talk religion, sports, politics, family and work, and we hang out at our neighborhood park and pool with our families and each other. Some of us have spent vacations together and shared holiday meals together. I feel lucky to know these guys."

-Chip Lusk on the RRLanta

 

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Chip Lusk and the birth of a garage gym

Recently we ran the Ragnar Trail race which is an event that goes on all night.  We have done these events before but on the roads and each team has vans and leap frogs through the 100+ mile course.  The trail event was much different as all teams simply camped in a central area and sent runners out from there.  This format allowed for way more camaraderie and fellowship. 

We were fortunate to camp next to Chip Lusk, RRL alumnus who moved away from Chattanooga for a job opportunity and quickly recreated our setting in Atlanta.  I was very impressed with Chip’s RRLanta group as they were just like ours.  While we all miss seeing Chip, I have to say that I am very impressed and proud that he has been able to build a strong community right out of his garage.  I caught up to Chip to ask him how he did it and learn more about his group.

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TR: Hey Chip, great to see you at the Ragnar Trail event!  I loved seeing what you have created from your garage.  Tell us a little about your group.

CL: Hi Tom – RRLanta is similar to the original RRL. I learned from your leadership. I am confident that much of what I say will sound familiar to you.

Our group is mostly a bunch of dads. Their ages range from mid 30s to mid 50s, but I think most of us are in our mid to upper 40s and feeling younger each year. We have lawyers, bankers, business owners, sales brokers, a doctor, and (it is the ATL) some commercial real estate guys.

TR: How long have you been hosting workouts from your Garage?

CL: We moved into our Atlanta home in July 2011. I worked out on my own five days a week until approximately Thanksgiving. That’s when I was joined by a friend who wanted to get back into shape. Within a month, he had lost 25 to 30 pounds. From December to April, it was the two of us. Then, we were joined by two more friends, who also saw immediate results. Next, word of mouth took over. Neighbors saw guys losing weight and getting stronger and wanted to be involved.

TR: Why did you want to set up your own rather than just joining a gym?

CL: The main reason I wanted to set up a garage gym was to develop community. I missed the workout community you developed and I wanted to recreate it in Atlanta.

I welcome anyone. While we have only a few rules, one of them is no ‘a-holes’ allowed – this one has never needed to be enforced, but I’ve joked around about it a couple of times.

TR: Tell us about how it started?  How did you get the first few to start coming regularly?

CL: It started in a bar over a couple of beers in the Fall of 2011. The friend I mentioned before was between relationships and looking for some positive changes in his life. We agreed to meet at 5:30 am Monday through Friday. The results followed and spoke for themselves.

Honestly, the best sales (I use that term loosely) tactic is when our community swimming pool opens each summer. Suddenly, neighbors are noticing that the new ‘garage guys’ have lost their beer bellies and now have abs and upper body strength.

TR: How much does it cost?

CL: I don’t charge anything for the workouts. It is my gift to our community. With that said, good CrossFit equipment is expensive. To get started, I bought the first round of equipment (about $3k) for the garage which arrived on two wooden pallets from Rogue. Since then, the guys usually pass the ‘equipment replenishment fund’ hat every six months to collect money for new equipment. These donations are completely optional and capped at $200 per person.

TR: What time do you workout?

CL: Guys start arriving at the garage between 5:15 and 5:30 am to stretch and warm-up. During the school year, we are done by 6:30 am, so everyone can get home to help get kids ready for school. In the summer, we have been known to go until 7:00 am.

TR: You probably have lots of different athletic abilities at your garage.  How do you create workouts that all of your athletes can do?

CL: We have all different fitness levels. The beauty of CrossFit workouts is that they are easily scalable. I like it when we have eight or more guys because then usually everyone has someone at his level. If we have a new guy, then I always do a form demo, encourage him to scale and tell him what that looks like. It is smart to scale. I often scale workouts myself.

TR: Did you, or do you face any challenges with neighbors/your wife/children/police?

CL: My wife is a tolerant champ. She understands that this community is important to me. These guys hold each other accountable and help each other out. We have become great friends.

My kids think I have an obsessive addiction to CrossFit – they’re probably right, but I see it as a way to stay fit and build a kick-butt community of trustworthy men.

My immediate neighbors are intrigued and (fortunately) good sleepers. I reserve tire flipping, sledge hammer striking and heavy weight dropping workouts for special late workout days.

We live in an active neighborhood. There are bikers, swimmers, runners, speed walkers, and dog walkers. Many regulars pass by the garage to say hello. Overall, the neighborhood has been supportive of the garage/street workouts.

TR: How many people show up on a regular morning now?

CL: We typically have about eight to twelve guys.

TR: How do you determine your training?

CL: Training is determined by what we have on our event calendar. If Ragnar, then we do more running. Our typical week is a CrossFit WoD on Monday, Wednesday and Friday. Cardio (run, swim or row) on Tuesday and Thursday. And, a small group long run on the weekend.

Lately, we have been focused on Hero WoDs, but my favorite format is a team WoD.

TR: What events has your group done together?

CL: We did the Atlanta GoRuck Challenge in 2012, the 2013 Tennessee Ragnar, the 2014 Atlanta Ragnar and the 2014 Atlanta Tough Mudder. We do the Peachtree Road Race together each year – it goes right by our neighborhood. We also do family workouts in our neighborhood park several times a year. And, we’ve had lots of parties together to celebrate events and life.

TR: What events are you currently preparing for?

CL: We have a small group planning to do Rim-to-Rim-to-Rim in the Grand Canyon in Fall 2014, so I am adding long(er) runs on the weekends. We have two 12 man teams going to Miami for the 2015 Florida Keys Ragnar. But, our next fun team event is this coming weekend – the Best Butt in Brookwood Hills – it’s a BBQ cooking competition to raise money for Children’s Healthcare of Atlanta. The garage has several four man teams who are each cooking butts, ribs and briskets on our Big Green Eggs. One team is doing an open pit whole hog. We plan to set up an outdoor movie theater and watch classics, like Fletch and Caddy Shack while the BBQ cooks.

TR: What does this group mean to you?

CL: This group has made life richer for our family. The garage guys look out for each other’s kids and property, we help each other out with projects, we laugh and argue, we talk religion, sports, politics, family and work, and we hang out at our neighborhood park and pool with our families and each other. Some of us have spent vacations together and shared holiday meals together. I feel lucky to know these guys.

TR: How big is your garage and what equipment do you have?

CL: I have a normal two car garage, which will still hold one car when no one is working out.

We have two pull up bars, two sets of rings, seven Olympic bars and lots of bumper plates, three pairs of kettlebells, two sets of dumbbells, two plyo boxes, three med balls, a squat rack and bench, two C-2 rowers, one GHD machine, and lots of jump ropes, logs, sand bags and AbMats. I’m sure that there are things that I’m forgetting.

TR: How did you collect equipment?

CL: I am always watching for a good deal on a piece of equipment we can use. Occasionally, I’ll find a good opportunity on Craigslist. Most of my equipment came from Rogue Fitness.

TR: Many people follow our facebook page and this blog that have expressed interest in starting their own RRL-style group.  What advice could you give someone who would like to get a group started?

CL:  Building a RRL-type garage is a good way to develop community and stay in shape. Here’s what worked for our group:
Find resources – find a few go-to websites for workout ideas.
Be consistent – set days and hours that are easy to remember and then rarely deviate.
Communicate – establish a google group email distribution list and then add the guys that have been to the garage. We use the list to organize events, long runs or even to ask who’s going to the pool on a Friday afternoon.
Communicate, more – establish a forum to communicate the daily workout. We use a Facebook page – RRLanta. Guys that miss the workout want to know what it was.
Encourage – it is okay to critique form, but do not criticize performance
Have fun – we bought a 40 cup coffee urn this past winter. Now, we usually have a cup of coffee at the end of the workout. I can’t think of a better way to start the day.

TR:  Thanks Chip and congratulations to you and your group for creating a rich community!

Matt Ate Chatt, then became Country Strong

Matt Beach, aka “Country Strong”, is an RRL regular, a social media guru and a hometown, Soddy Daisy boy.  I liked Matt as soon as I met him and I have watched him transform mentally and physically since his first visit to the garage.  Every time he tells a story,  I think I like Matt more.

Matt’s road to fitness has not been all sunshine and rainbows, though.  He has had some of the same challenges that we all do; travel, work and family obligations, but he has also had a serious injury.  Matt recovered from a back injury through surgery and is back to completing really, really tough workouts.  

I sat down with Matt to ask him about his journey.

TR:  Tell us about your background and where you were before you started working out with us.
 
MB:  I’m married with two wonderful kids. Hometown is Soddy-Daisy TN. I’m an avid outdoorsman – I’m very passionate about fishing and hunting. Love sports but my favorite was soccer. I started playing when I was 6 and ended when I was 23. During that time I played in several rec leagues, select teams, high school, and college. I weighed 155lbs when I graduated high school and could run like a deer. Mid college I got into weight lifting and was also looking for a way to stop smoking. I quit smoking cold turkey, started eating more which went into lifting more weights and other regiments. When I was 24 I had weighed 225lbs and was in great shape. Was soon married – career took off – tons of travel in the many positions I held – then kids…you could say the stresses of life took its toll on my health and I found myself weighing 265lbs, out of shape, and not feeling good about myself. I had started a blog 2yrs ago that was titled “Matt Eats Chatt” – it was a food blog where I would post all my favorites dishes from restaurants that I had been to within the Chattanooga area – one day I was eating lunch with three of my closest friends. One of those guys I hadn’t seen in a while and he had heard about my food blog. The first words out of his mouth when we met was “Matt Eats Chatt huh…Looks more like Matt Ate Chatt – what happened to you?” I’ve heard that being honest may not get you a lot of friends but it’ll always get you the right ones. Literally after that lunch I went home and knew I had to make a change.
 
Side note – whenever I wore a red shirt of any kind my brother-n-law would yell out “Hey Kool-Aid!” if he saw me out.
 
 
TR:  How did you find out about us?
 
MB:  My across the street neighbor and fellow RRL member…Kevin DiStasio (The Colonel) mentioned the group to me. Prior to deciding a change needed to be made, KD nicknamed me “Country Strong” – I told Kev that I was making a big change in my eating habits and wanted to have a great fitness routine and accountability. He said the RRL was the perfect place.
 
 
TR:  Do you remember the first workout you did with us?   The first week?  First month?
 
MB:  Little over 2yrs ago – on a Saturday afternoon – It was me, Kevin, Dougy Fresh, and Wyatt. I don’t remember the exact count or name of workout but I do know it was the first time I had ever done a burpee, thruster, and a wall ball. That first visit was all I needed. I showed back up that following Monday morning and was addicted. I’ll never forget meeting Clay Watson for the first time – after Mondays workout Clay came up to me and said “The hardest part of doing this is getting up in the mornings and showing up.” He was right! Showing up was the hard part – getting thru the workout is easy when you have a group of guys pushing you along the way.

TR:  What results did you see?
 
MB:  The pounds started falling off. I was tracking my calorie intake using an app called MyFitnessPal and not missing one morning (when I wasn’t traveling for work) at the RRL. Even when I traveled I would do one of the many travel workouts that are posted on the Fitness Truth website. By working outside at the RRL – my hotel workouts went outside also. In less than a year I went from being 265lbs to being 215lbs.
 
 
TR:  Why do you think you stuck with coming to the RRL?
 
MB:  The camaraderie  among the men. Everyone always pushing each other to be better…whether it be at the garage our outside of the garage.
 
 
 
TR:  How is what we do different than other stuff you may have tried and not stuck with?
 
MB:  I was trying to do it by myself. Running, lifting weights, Running, and lifting weights in the same route, doing the same range of motions over and over was boring. With the group that we have, the many different styles of workouts, the surprise and anticipation of the Whiteboard (not knowing what the workout is until you show up) makes the RRL great and completely different than anything I have ever done.
 
 
 
TR:  You also had a previous back issue that became a problem.  Tell us about that.
 
MB:  I’ve had several past back problems. I did heavy construction for most of my teen years and into my twenties. Back problems were common. One morning at the RRL I was doing a back squat. It was more weight than I had ever tried and when I went down I broke proper form. When that happen I ended up with a bulging disk in my lower back. Instead of proper rest I kept pushing myself over the next few months….ruck workouts, GORUCK Challenge, a Tough Mudder, and other scheduled workouts and work travel. It came to a point when I couldn’t even sit down for a short period of time without pain.
 
 
 
TR:  What did you do about it?
 
MB:  After several chiropractor visits, yoga, stretching/mobility workouts I finally went and saw a local neurosurgeon. Immediately after seeing the MRI results he requested that I have surgery as soon as possible. A few weeks later I went under the knife and came out with immediate relief.

 
TR:  The other day, you told me that it was exactly 1 year ago that you had surgery.   How did the recovery go?  How do you feel about your strength level/ flexibility and overall health now?
 
 
MB:  Recovery was great, but 5 weeks of doing nothing was hard. The majority of the first two weeks was my laying on my back and only getting up to eat and restroom breaks. The remaining 3 weeks I set a goal of being able to walk 3 to 5 miles every other day. The last week I did a total of 14 miles. The last doctor visit I was giving the green light to get back into my normal workout routine, but he wanted me to be a bit cautious and more alert to what I did. I haven’t had any problems. If anything I feel 10x better. But I am cautious. My work travel has picked up a ton and doing hotel workouts seem to be the norm. Since being back I’ve completed a Triple Murph (with ruck), Run-Burpee-Run, and a Tough Mudder with a 30lb ruck (loaded with beer).
 
 
 
 
TR:  How did you overcome this adversity?
 
 
MB:  My family. My wife and even my children are huge supporters and my biggest motivation. Everything I do I do for them. Living a better life mentally, physically, and spiritually so that I can be a better husband and father for them.
 
Also – if you’ve ever had a “Dicky Do”…then you know that you never want to go back to having that.
 

 
 
TR:  How did you return to regular workouts?
 
MB:  Slow and light weight. That and Jody Bankston with his watchful eye. Jody was there for the first few weeks when I returned and made sure that I wasn’t over doing it. I also did a 100 day mobility challenge using YouTube videos from Kelly Starrett Mobility WOD Channel.
 
 
 
 
TR:  What did your Dr say about returning to full activity?
 
MB:  Be cautious for the first couple of months, listen to your body, and if there was the slightest pinch then he wanted me to back off. Other than that he definitely wanted me to get back to where I was before the surgery. I think he even came to the RRL a week later.
 
 

 
TR:  You have done a lot of events with our group but also outside of it.  Which are your favorite?
 
 
MB:  Hands down the GORUCK Challenge. Team building is huge with this event and doing it with 26 of your friends made it even better. Training for the GORUCK was also a blast. Many early mornings starting at 3am or 4am and creating ruck obstacles within down town Chattanooga was very fun and very tough. I’ve done three Tough Mudder events. The first one was with my wife in Kentucky. It was a great experience but even more so doing the event with her. The other two were in Atlanta and my last one was in Charlotte NC. The Charlotte one was a bit tougher as I did it with a ruck sack filled with 28 cans of beer. I was probably the most popular person on the course (due to the beer) but there wasn’t any other rucks that I saw. The only reason I did it with a ruck was due to the GRC and looking at ways to challenge myself even more during the TM event.
 
I’m looking at doing a Spartan Beast either this year or next. Ultimate goal is to do a Death Race.
 

 
TR:  What does your wife think about your workouts?
 
MB:  She loves it! Its something we have in common and it’s an area that’s helped improved our relationship. When I say improved I mean sex. I’ve increased my stamina by at least 30 seconds. She sees me being more active with the kids and having more energy to do with them which is what it’s all about for me. Being a better family man….and better in the bedroom.
 
 
TR:  Are you preparing for an event now?   Is there something you would like to do in the future?
 
 
MB:  Another GORUCK Challenge. I’ve done Chattanooga but I want to do a different city. I’ve been looking at Charlotte, Jersey, NY City, or Philly. The GRC will be done with a few of my coworkers. They’ve heard me talk about it and now they are wanting to do one. It will be the same coworkers that I talked into doing the Tough Mudder. The Spartan Beast is definitely in my sights. There’s one in October in SC but I’m not sure I can with my current travel schedule. We shall see.

 
 
TR:  Anything else you want to tell us about the group, overcoming adversity, losing weight or events that you have done?
 
MB:  If you’re ever in Chattanooga and want to experience a life changing atmosphere then visit the RRL! The mental toughness that we as a group have achieved together trumps anything I’ve ever been part of and I’m looking forward to the future of living a better life.