Laid-back Fitness

Tough Mudder Winter Training – 4th Edition!

The Ravine is Open in the Winter!

The Ravine is Open in the Winter!

It’s about that time folks!  Big Mudder has stepped up their game with lots of cool-looking new obstacles!  This is exciting because they were getting a little soft!

Of course Los Neuty Osos will be ready to take the new features, as well as the #epic hills at Mount Snow!   We train the hills, skills, and teamwork drills to not just to complete the course, but rather roll through with a huge crew like a badasss, well-oiled, green (or maybe blue this year?) machine!

Good Days on the Hill Lead to a Good Day on the Mountain

Good Days on Hill =  Fun Day on Mountain

Read about the 100+ headbands we’ve already earned!

Here are the details of this year’s Conquest Preparation Program!

2/1/15 – 6/4/15

Sundays 9:30 AM @ Neuty
Thursdays 1:00PM @ LbF

1 session/week + shirt – $309
2 sessions/week + shirt – $465
Refer a friend for a $50 discount!


Osos Moving Through!



This Summit’s Fun Too!

Now let’s make some new memories!

Our Greatest Clam Yet!

Wow, if the 4th Annual Frozen Clam Dip was any indication, then 2015 truly is going to be #SuperEPIC!  We had a record number of swimmers and raised almost $8,000 for the RI Mentoring Partnership! Thank you for all of your support!  Next year, we are planning to do take the plunge to a whole new level!  Stay tuned…

Check out the Frozen Clam’s Facebook page for pictures, videos, and press coverage!

Here’s what East Greenwich Patch said about us!

Here’s what the Warwick Beacon had to say!

Scenes from the Clam:




presto strange-o

Thanks Presto Strange-O!


Thanks New England Grass Fed!

Thanks New England Grass Fed!

Thanks to our T-shirt sponsors!

  • Airhart Electric
  • Arrest-a-Pest
  • Atty. John Carroll
  • Balancing Act Bookkeeping
  • Bank RI
  • CMIT
  • Coastway
  • Cox Media
  • Martin Woodworks
  • McCormick Home Improvement
  • Ocean State Safety
  • Pariseault Builders
  • People’s Credit Union
  • Richard’s Pub/Ritrovo
  • Salter, McGowan, Sylvia, & Leonard Attorneys at Law
  • Sandra Peters Financial
  • Slocum Realty
  • Stephen T. Gentile, C.P.A.
  • Sunnyside Restaurant

Join us again on the beach for our Monthly Plunges!

Let’s Get Primal!

21 Day Primal Challenge!
Kickoff Meetings on 1/5/15 at 430pm or 730pm

Lots of us have been looking forward to getting back into the Primal Groove! Meetings on Monday will go over the details of the 21 day challenge designed to educate ourselves on the Primal way and incorporate healthy habits into our lifestyle.  The 21 Day Primal Challenge is not a weight loss challenge (although chances are you will shed a few).

The goals of these three weeks are to:

  • Eat well to feel well
  • Move to develop skill and improve strength
  • Walk to improve physical and mental health
  • Play to be a kid
  • Rest because you earned it
  • Get some sun (it’s still out there!)

Participants in the challenge will receive:

  • 15-20 minute presentation explaining the challenge
  • Weight + measurements
  • Daily journal to document your primal journey
  • 21 Day “checklist” to log all your essential primal activities
  • E-mail support (tips, tricks, success stories, etc.)
  • Approved Primal Shopping list
  • Abundant energy and infinite wisdom upon completion

$59 includes unlimited classes for 3 weeks!


Results Not Typical

You Don’t Have to Take it This Far!

(Note: if you’re currently a monthly member or have classes remaining on your package, then see Ryan to figure a plan. This can be applied to the 8 week Strength Program with Jamie.)

Frozen Clam 4.0!

The 4th Annual Dip is less than 4 weeks away!

If someone offered you a full day of warmth and fuzziness for just one minute of discomfort, would you accept?  Join me and a bunch of like-minded and highly-logical folks at Goddard Park on 1/1/15!  Once again we’ve partnered with our friends at Rhode Island Mentoring Partnership (RIMP) and are looking for teams of hearty souls to participate in the 4th Annual Frozen Clam Dip!  Last year, well over 100 people jumped into the frigid water at Goddard Park Beach in Warwick, raising over $5,000 for the RIMP!

This year we are happy to offer an incentive for the team with the most dippers to sign up! The largest team will get to enjoy the comforts of a heated tent at the event, where they can prepare themselves for the dip and dry off afterwards.

Please register here!

We are also looking for sponsors!  Are you or someone you know looking for an excellent year-end charitable contribution opportunity?  Please contact us for more details!

Want a practice dip?  Join me and a few fellow Frozen Clams on 12/14/14 at 12pm at Goddard!




3rd Annual Thanksgiving Festivities!

Our Thanksgiving Tradition is back and better than ever!  This year we’re giving our friends options for celebrating with us!  We’ll have the “Kitchen Sink” Circuit as always, but the Ultimate Frisbee and Plunge events are new!  Read on for more info!

Here’s what you need to know:

  • You get to choose: the inside “Kitchen Sink” circuit with Super Dave or the Inaugural Ultimate Frisbee game with Ryan at the LbF Beach!
  • Whether you’re in or out, meet at the studio at 0930!
  • Semi-optional plunge at Gorton Pond after Frisbee Game!  Peer pressure will be strong but it’s better than our initial idea of making the losing team plunge!
  • Bring non-perishable food!
  • Wear your bathing suit and bring a towel if you’re playing frisbee!
thanksgiving (2)

Whoa That’s A Lot of Stations!



The Water Looks Inviting!


Ninja Strength Block

Alas, another “no-time-for-blogging” introduction.  It’s been a while since I posted anything about my workouts.  As I’ve written before, I work in 4 week “blocks.”  It just works for me physically and mentally.  My goals for this block were to improve my Ninja status and get stronger.  Since this is my “off season,” I’ll be doing less running and more strength work.  This makes sense given the demands of ANW.

I chose Deadlifts, presses, kettlebell squats and weighted “hang complexes” (dead hang, active hang, pullup, slow negative) as my big 4.  Since I’m coming off a wrist injury that prevented me from deadlifting and barbell pressing for 5 months, I started light and easy.  Here goes:

Week #1

A. Strength 

WU: kettlebell arm bars – 16kg x 1ea, 20kg x 1ea.  Rotational swing throw/catch – 30# x 5ea,5ea

Main: DL – 295×5, 275×5.  Press – 105×5, 95×5.

Combo (4 supersets of):

Atlas Stone Lap to Shoulder – 115 x 1ea, 130 x 1 ea, 145 x 1ea, 155 x 1ea

Handstand pushups at wall x 3,3,3,3

Finisher: Row 500m – 1:21

B. Ninja

I participate in our Wednesday Ninja Skills class.  This class is one hour of strength and skills required to conquer the course!  It’s fun, effective, and badass.  Here are the video highlights!

C. Strength

WU: 1-arm dead hangs – 0:20 x 3 ea.  ViPR squat reach – 8kg x 5,5,5

Main: Double Kettlebell Squat – 20kg x 5, 16kg x 5.  Weighted hang complex – 8kg x 5, 6kg x 5

Combo (2 supersets of):

Vert/depth jumps 30″ box x 10,10

Rope climb – 2″ rope x 7′ x 2,2

Finisher: Jump to popup x 5 – I really like this move as it brings a couple of skills together (i.e. jumping and climbing)!

Week #2

A. Strength

WU: kettlebell arm bars – 20kg x 2ea, 24kg x 1ea.  Rotational swing throw/catch – 30# x 5ea,5ea,5ea.

Main: DL – 305×5, 275×5.  Press – 115×5, 105×5.

Combo (4 supersets of):

Atlas Stone Lap to Shoulder – 130 x 1ea, 145 x 1 ea, 155 x 1ea, 175 x 1ea

Wall climber to handstand pushups at wall x 3,3,3,3

Finisher: Row 500m – 1:18.5

B. Ninja Class!

C. Strength

WU: 1-arm hang complex – 3 ea arm.  ViPR walking lunges with halo – 8kg x 50′,50′.

Main: Double Kettlebell Squat – 24kg x 5, 20kg x 5.  Weighted hang complex – 10kg x 5, 8kg x 5.

Combo (2 supersets of):

Broad jumps @7′ x 8,8

Rope climb – 2″ rope x 7′ x 3,3

Finisher: Jump to popup x 5

Week #3

A. Strength

WU: arm bars – 20kg, 24kg, 55# x 1 ea.  Rot swing throw/catch – 30# x 5ea,5ea,5ea

Main: DL – 315×5, 285×5.  Press – 125×5,115×5


Stone-shoulder – 145x1ea,155x1ea,175x1ea

Wall climber to handstand pushup at wall x 3,3,3

Finisher: Row 500m – 1:17.3

B. Ninja Class!

C. Strength

WU: 1-arm hang complex x 3ea.  ViPR walking lunges with halos – 8kg x 50′

Main: Doub KB Squat –  28kgx5, 24kgx5.  Weighted hang comp – 12kg x 5, 10kg x 4+1


swing jumps x 3each direction

rope climb 2″ x 7′ x 3 reps

Jump to popup at tree x 6

Finisher: New Kettlebell complex at 28kg x 5 each arm

Week #4

No strength workouts!

A. Ninja Class!

I love rest week!  I still move but don’t do anything challenging.  I feel that this allows me to heal up and regenerate.  It also gives me a little motivation during week #3 to push myself knowing that I’ll have the next week off.


This was a good way to get back into a regular lifting routine after a pretty long hiatus.  I feel like my #’s will be back in another 2 months or so and eventually I’ll set new PR’s by mid-winter.  Strength + Skill = Proficiency!  Throw in some more grip strength and I’ll be ready for ANW!

Bold r Dash in the Mud – 4th Edition

Wow, how time flies!  Bold r Dash holds a special place in my heart for a couple reasons: it’s in RI and it was the first event for Los Neuty Osos!  I remember being so excited that I forgot my shoes!  Then that started to become a thing…anyway, here are the highlights from an awesome training program at Neuty and an awesome event at Yawgoo!

Back in 2011:

Bold 2011

Neuty Then…More Grass, Less People.

Bold 2011 (2)

Original Osos!


We’ve grown a bit since our inaugural mud run/ocr!

Bold 2014

Solid Crowd at the Summit!

Upgraded Team Shirts!

Upgraded, High Vis Team Shirts!

After 10 weeks of training skills and hills at Neuty, our big green team (aka Los Tootsie Osos) had a blast!  I saw folks tootsie-rolling, shoulder-crawling, chest carrying, tripod transitioning, giving out 8-finger boost baskets, and in general, moving like highly trained humans, which I guess they are!

As always, Bold r Dash does a great job at making their events fun and scaleable!  They added some cool new obstacles; I especially liked the lateral spider traverse, the fireman’s pole, and playing around on the new monkey bar rig!  Of course the Slip n Slide is the highlight!  If you’re not sure how to Slip n Slide, check out our instructional video below:

Here is the 6 minute video recap.  I believe the words “tootsie roll” are used at least a half dozen times!

Thanks to Lynn and the Bold r Dash crew, and my team, Los Tootsie Osos!

How to Slay a Beast!

Spartan Beast was one of the most hardcore badass events I’ve ever done!  If you want to read about how tough it was, check out this gal’s review.

I’m going about this in a different way.  I know I talk about MovNat a lot, but I have to highlight it again.  I saw so many people struggle with obstacles that I found relatively easy; and not just because of strength, but also skill and strategy.

So how do you dominate a super badass hardcore event?  The short answer is learn MovNat!  For a detailed breakdown, keep reading…

I’d argue that to survive an event like this, the most important tool you need is mental grit.  For a primer on that, check out this article.

On the non-physical side, important principles to bring with you are awareness and efficiency.  I bet there were hundreds of sprained ankles on the course (my cousin’s included) from the sketchy terrain.  There were probably thousands of crampy/spasmy muscles from lack of efficiency, improper pacing and/or nutrition strategy.

On the physical side, trail running and hill climbing/descending (often overlooked but a huge part of our Tough Mudder Training) are the most important skills to have.  If you are a mule or a gazelle then you’ll be fine.  If you’re also part monkey, then you’ll get to avoid burpees!  Below is the list of MovNat skills that I used on this EPIC course.  I highly recommend checking out their YouTube channel and practicing these skills!

  • Efficient running uphill and downhill (aka trotting).
  • Perception walking – used in thick mud, or when wading through water to avoid slips, falls, foot entrapment, etc.
  • Hinged walk, stepping over, ducking under – used to deal with fallen trees in the woods.
  • Inverted crawl and tripod transitions – used in the rocky, muddy downhill sections of the trails.
  • Shoulder crawl and push-pull crawl for going under barbed wire/nets/etc.
  • Deadlift, lapping, and shouldering – sets you up for carrying, switching shoulders, and lapping gives your arms a break instead of putting the object on the ground.
  • Chest carry and shoulder carry – it’d be impossible to do “too much carrying” in your training for this event.  Use the interlock grip and wrist grip whenever possible.
  • Side stroke swimming – freestyle/crawling is tough with a hydration pack and doggy-paddling looks silly.
  • Front and lateral swing traverse – when you can’t/don’t need to power through and you have a sold grip (i.e. rings, pipe traverse, tarzan swing).
  • Front and lateral power traverse – used at monkey bars, pipe traverse, and a little on the tarzan swing.
  • Balancing walk and leg swing jumps at balance obstacles
  • Climbup and muscle up – used on the walls and cargo nets
  • Depth jumps – used to land safely from the walls
  • Spear throw
  • Hook traverse – used on the rope over the pond.
  • Backward sprawls are way better than burpees!

Other Skills used:

  • Tootsie rolls (that’s what we call the lateral roll under the barbed wire).
  • Rope climbing – if you have a strong grip, you can get away with a little inefficiency.

Overall, I’m very happy with how I performed at the Beast!  My goal was to have fun and do zero burpees.  I definitely had a blast!  In fact, I’m still high!  Unfortunately I came up short on the 2nd spear throw…burpee total = 35 (5 were mandatory at the Atlas Stone carry).

Here’s what slaying the Beast looks like from a GoPro:





Announcing the Laid-back Forest!

Here is the website for the Laid-back Forest!

Say what? We are working on a one-of-a-kind outdoor obstacle Park in Coventry! Picture Mulligan’s Island meets Tough Mudder/Spartan and American Ninja Warrior! We will have an open obstacle “range”, beginner to advanced “challenge courses”, private lessons, group classes, trail runs, kids parties, adults parties, and so much more!  This place is magical and the sky’s the limit!

As we did last week, we will have Obstacle Tours periodically throughout the Fall/Winter, and will be holding classes there to get ready for our next Tough Mudder and Bold r Dash conquests!  Currently the Forest is not open to the public, but we are available by appointment for group tours and private trainings.  Please contact Ryan for more information.  Also, please like our Facebook Page!

Here’s what it looked like last Saturday!

Pictures of what we have built so far!

Bounding Pads


Vertical Walls

4', 5', 6', 8', 10'

4′, 5′, 6′, 8′, 10′

“A” Frame


Balance Park

From left to right: easy, medium, hard

From left to right: easy, medium, hard.

Reverse Climb

Beautiful and Badass!

Beautiful and Badass!


That's what we're calling it at least...

That’s what we’re calling it at least…

Balls to the Wall

A Favorite at Tough Mudder

A favorite at Tough Mudder!

Rope Traverse Network

Great Place to Hang Out

Great place to hang out!

Wall Traverse Alley

Usable now, but much more to come!

Usable now, but much more to come!  Also, we need a better name for this!

Marine Hurdles


Coming soon – 2 of our own Ninja Warrior Courses!  The “scout” course will feature 5-6 moderate obstacles and the “warrior” course will feature 6-7 hardcore obstacles!  Expect to see these within the next month!  Stay tuned!

Tough Mudder Great Northeast Review

My 11th Tough Mudder experience was definitely the most comfortable and enjoyable one yet!  Our group, Los Neuty Osos, was a little beaten up from a long season on the hill, so we made a group decision to to take our time and enjoy a perfect day in Maine!  Here’s how it went down:

After taking the oath we ran the perimeter of a few par 4s until we hit Kiss of Mud.  I got to untangle my Dad and have a brief conversation about crawling technique:

Mud mile was pretty worn down so the muddy walls weren’t tall but the mud was definitely thick and soupy.  Pitfall and Quagmire were pretty weak.  As an aside; I love Big Mudder, but I feel like she’s getting a little soft…

The Osos showed their strength and skills at Funky Monkey.  The best part of the video is my Dad’s face and frozen upper body after he finishes!

Props goes to Courtney for gutting out 5 miles after her painful dismount at the Monkey Bars.  That definitely hurt, but she kept moving!

Once again we cleared the Berlin Walls like a well-oiled machine!  Thanks to the “flyers” and “basemen” for their help!

Walk the Plank was a little less dramatic than Mount Snow, but just as fun!  After that, Trench Warfare was nice to see back on the course.

We had a blast at Pyramid Scheme as always!  Here’s the after photo:

Muddy and Happy!

Muddy and Happy!

Glory blades and Pole Dancer barely slowed us down.  We all saved our shoulders by activating our lats on the Poles.

I took it easy on the Warrior Carry with my brother, Tom!  As you can see, we hardly look alike:

Piece of Cake

Piece of Cake!

Just as it was getting a little warm, we got to cool off at the Arctic Enema.  The First Laidy and I went together for the dip:

I’m a big fan of Balls to the Wall!  It’s way harder than it looks!

The Great Northeast’s version of Cliffhanger was steep, slick and muddy.  Nice job!

Thank god Everest was back!  It’s definitely my favorite!

It was really cool to have the whole team on top of the platform together!



After a nice time at the Legionnaire’s Loop, we linked up and “got our grips” to hold strong at Electroshock Therapy.  Apparently the Dude doing play-by-play wasn’t there when 38 of us held together at Mount Snow!

This photo captures the moment well:

Clearly a "Little Off!"

Clearly a “Little Off!”

Overall, this was an awesome event as usual!  I do have to admit that they’re getting a bit more user-friendly, but no less enjoyable!  Thanks again to my team, Los Neuty Osos, for a great time on the course and off the course!  The obstacles are fun, but it’s sharing the experience with friends and family that make these events so awesome!

Thanks to The Frog & Turtle for an awesome celebratory meal!

Rock ON!

Rock ON!


Men – 16

Women – 5

1st Timers – 7

Legionnaires – 14

Married couples – 3

McGowans – 5

Oldest – 58

Youngest  – 22

Average age – relatively old

Lifetime memories – unknown!


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