Category Archives: ZF Training

ZF SMOKE OUT CLASS – 6/29/14 – LONG BEACH NYC


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To live is to struggle, to struggle is to fall, and from the fall we rise. This is one of my many training classes to prepare you for any endurance and team building events. These sessions will give you a different light to what these events are all about. There is no “I” in team but there is I in quit. So stay on course, pay attention to detail. communicate while your still allowed to speak, get to know your battle buddy, and most of all SMILE, even when it hurts because it could always be worse. ALL IT TAKES IS ALL YOU GOT. Great job to this awesome group. Special thanks goes out to my battle buddy, Rachelle. Great shots!

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Look at that shadow putting in work!

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ZombieFit – THE S.U.C.K. 2 (images)


This is Get Tough Fitness The SUCK event.   Are you Zombie Fit?

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ZF 003 Level 3 – “I’M BORED!”


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Want to live outside the box? Want to unleash your true potential.  Work in a team and pass each mission as one.  Don’t set yourself up for failure.  Look beyond your strength and gather a powerful force that can liberate you from your fears.  Our deepest is not that we are inadequate.  Are you ready for the S.U.C.K.? You guys better be.  Today was a taste.  Tell all your comrades, warn them.  Failure is not acceptable.  If you want to breathe as bad as you want to succeed, you are succeeding.

Open registration for non GT members now for the S.U.C.K. is open.  Deadline to register is April 25, 2013.

By the way ZF 003 DON’T BORE ME on the 27th… Or suffer worst that this:

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ZF 003 level 2 Final class


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WHAT’S GOING TO WORK? TEAMWORK! – There is no “I” in team, but there is “U” in SUCK.  We all fail to gain success.

What’s more important about success? Learning from what failed.  Without failure you will never appreciate success.  You gain you found respect for the effort and the grind.  Today the class matures as a team even more.  The unrelentless missions and suffering got this team together from beginning to end.  We all find our limits by testing just that.  Proud of 003 today.  If you want to join in and test yourself.  Come do the S.U.C.K. with these guys and truly find out what team work is all about.  6:30am to 10am.  The class was pushed.

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ZF ROTC 001/003 4.6.13 Alley Pond Park


posted by guest writer and class instructor, Rogue Assassin #5

Today’s class gave participants a different perspective of what “good living” means. This 90-minute course, completely designed and led by four rogue assassins, incorporated movements introduced in earlier Zombiefit classes as well as lessons taught during our experience with S.E.R.E. or GORUCK events. Throughout the course, we took some time to reflect on the historical context of the park we have been training in. For example, before our warmup we learned that just across the road from the park there used to be a large plot of land owned and farmed by the Creed family. In 1870 NYS purchased the land from the Creeds for the National Guard and the NRA to use as a firing range. It didn’t become a hospital until 1912 when there were only a total of 32 patients in the facility. Do you realize that people think we are crazy for having chosen this healthier lifestyle that incorporates a consistent stream of physical and mental challenges? Today’s warm up was written and performed in honor of those first 32 patients at Creedmore. Some might say we are just as sick as they were. One thing that was not mentioned during the class – Creedmore was also the first hospital of its kind to feature a museum (called The Living Museum) that houses art created by the patients. Today’s class is also the first of its kind for GT – a complete course designed not by our coach, Mickel Evangelista, but by people who proudly bear the name Assassin and the rank of Grand Master within the Get Tough Fitness family.
Warm Up
We will complete 2 rounds that involve 16 repetitions of each movement for a total of 32 total repetitions in honor of the first 32 patients at Creedmore.
*have participants remove top layers and gloves – everyone should be in a t-shirt or tank
Burpees
Dynamic Jumping Jacks
Cheat Curls
Push Press
Air Squats
C2F (stop after 8 and plank for 16 seconds)
Mountain Climbers
*Flutters for 32 seconds
Burpees
Dynamic Jumping Jacks
Cheat Curls
Push Press
Air Squats
C2F (stop after 8 and plank for 16 seconds)
Mountain Climbers

Mission 1.

a. Un-timed elephant walk to a jogging march while picking up intel (reading chalk writings along the path) about Alley Pond Park

b. Participants have 3 minutes to answer three questions about Alley Pond Park based on the intel. Failure to answer any questions correctly will result in a penalty – Once participants arrive at the checkpoint (the underpass) everyone must low crawl to the white square in the distance.

Mission 2.
a. Everyone must make their way up a ramp leading to the highway and take a team picture holding the flag while cars zoom by and post to Instagram.
b. Participants find a log to carry or buddy carry to next checkpoint. Take a picture with said log with everyone doing a team curl.
Mission 3.
a. Find the softball field marked Field 5 (in honor of everyone’s favorite Latin Assassin) and pick a buddy. Instructors will place their rucks around the bases. Everyone must take two full laps around the bases performing the following movements:
1. Third base to home plate: fireman carry (alternate casualty after first lap)
2. Home to First: Lawn Mower (Wheel Barrel) (alternate wheels after first lap)
3. First to Second: Crab walk
4. Second to Third: Sprint
ABS
3 Rounds – 40 Seconds of 4 Movements
Muy Thai Sit Ups
Plank
Flutters (w/ ruck)
Spiderman

Who wants in on the next class? Email me to join: gtfit1@gmail.com

Assassins (members): $15.00

Civilians and future Zombie bait: $35.00

AS A SPECIAL INCENTIVE ANY ONE WHO TAKES THE COURSE GETS a $20.00 OFF code good for their next GORUCK CHALLENGE.  Sign up now!!!

GTfit1@gmail.com

ZF 003 3/31 “FEAR”


They say fear is healthy.  They say fear can help control chaos.  Fear is a choice.  We sometimes let it dictate who we are and what we need to do.  Marianne Williamson said it best in her poem “It is our LIGHT not our DARKNESS that most frightens us”.  This goes with everything we do.  Today’s ZF class once again embrace the suck and faced their fears.  Whether its fear doing a physical activity, time, or failure they all faced it together.  Today they learned my biggest fear:

Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

It is our light not our darkness that most frightens us.

So what are your fears? My team each shared theirs during the course of the week and had to burn it.  Does your fear prevent you from living? Don’t hide.  Follow the sun.  Live!

The team worked together as they completed 4 missions within 2hrs.  I am proud of all the team leaders who worked together.

Who wants in on the next class? Email me to join: gtfit1@gmail.com

Assassins (GT members): $15.00

Civilians and future Zombie bait: $20.00

Military active/veterans: FREE! Just bring your military ID.

GTfit1@gmail.com

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Here is the poem in it’s entirety:

Our Greatest Fear —Marianne Williamson

it is our light not our darkness that most frightens us

Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

It is our light not our darkness that most frightens us.

We ask ourselves, who am I to be brilliant, gorgeous,
talented and fabulous?

Actually, who are you not to be?

You are a child of God.

Your playing small does not serve the world.

There’s nothing enlightened about shrinking so that other

people won’t feel insecure around you.

We were born to make manifest the glory of
God that is within us.

It’s not just in some of us; it’s in everyone.

And as we let our own light shine,
we unconsciously give other people
permission to do the same.

As we are liberated from our own fear,
Our presence automatically liberates others.

—Marianne Williamson

ZF Class 001 – The Suck 3/2/2013


Get Tough Fitness evolves as it’s members embrace the challenges ahead.  I am not a regular trainer who follows books with guidelines.  I am the type to customize and revitalize the dead soul within and although I shatter it I also ensure all the pieces fall where they were suppose to lay.  I am very proud of all the members who took on 6weeks of training for this finals.  Each person played a vital role and each role was to ensure the whole class survived.

Before mission warm up with me! Oh yes.  Literally a 20minute WOD.  Embrace it boys and girls because if you never done a GT WOD I go through progressions.  The SUCK is all about 4 codes.

SURVIVE
UNIFY
COMMUNICATE
KILL

Mission 1:  Locate fallen wood.  While (2) were allowed to clean it with cutting tool the full team had to plank.  If anyone drops their knees without calling it out (30) burpees penalty to full team.  Once, complete coupon will need to be moved to drop off point – total distance 800m – coupon weight easily 1000lbs within 6 people only due to awkward size and length.

Mission 2: Figure out how to get to Fisherman’s parking lot.
1) fireman rolls for 35seconds and 1minute to make it under a tree.  Once given the signal have to rush back from starting point of roll under 1minute.  The run has to be locked arms with your team mates.  Teams of 3-members each.

2) Locate beach area and must be dragged (3) members rotate while locating intel given under 30minutes.  Penalty 50 burpees in freezing ocean.

Mission 3: HEART OF GLASS

1) Recite this – part of level 3 – final class.

O Captain! My Captain! our fearful trip is done;
The ship has weather’d every rack, the prize we sought is won;
The port is near, the bells I hear, the people all exulting,
While follow eyes the steady keel, the vessel grim and daring:

But O heart! heart! heart! 

O the bleeding drops of red,

Where on the deck my Captain lies,

Fallen cold and dead.  

Penalty: flutters in water while singing 99 bottles of beer until 80.

2) Full team in plank position over water blind folded.  Once captives drops or cannot hold a plank they must lay on the water stomach down.  Chosen two members must perform 15 burpees on water prior to saving each member.  Must then fireman carry to 120ft away from water.  NO EXCEPTIONS.

In the end we ended with the same number we started.  Each one of my Grand Masters earned a patch.  Non members earned my respect and now members of Get Tough Fitness.

Congrats!!

Zombiefit is a class specialize to keep your minds sharp and ready for Goruck or S.E.R.E. performance.  Everything is team based.  Although not always competitive I will ensure proper conduct and good sportmanship between the teams.  NO PIGGY BACKS.  NO EXCUSES.  ZF Class 003 will be ready next week.  Who’s in?

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ZF Class 001 – Final Class 2/23/2013


“Hardness.   The greatest compliment one could pay to another was to say he/she was hard. Hardness wasn’t toughness, nor was it courage, although both were part of it.

Hardness was the ability to face an overwhelming situation with aplomb, smile calmly at it, and then triumph through sheer professional pride.”

So you think you got what it takes to just sign up and think you will pass? Ever doubted your abilities to finish what you set out to do?

Level 3 now gets a taste of Good Livin’ today.  The safety net of the mainsite is no longer there and we venture out in real time conditions and locations.  Training my GT assassins for SERE URBAN and Goruck this year.  A little bit of FUN in a functional environment.  Nothing like a little bit of team work.  We even have a newcomer, Deanna.  3hours of SUCK as well as learning about team work and staying HARD in the face of all the chaos and missions.

Copy “Captain! My Captain” and fill in the blanks (three blanks = 3 missions) to finish the poem.  Memorize first two lines and recite to pass.

Mission 1) Get to three points – a) 800m with two casualties. b) bearcrawl up hill 800 meters c) get back to mainsite 15min time limit – 2 different casualties.

Mission 2) Evade: Memorize a photo and recreate but in order to recreate must collect (6) tennis balls without getting captured. If one person captured you must go to 2a to pass

Mission 2a) Rescue team mate and avoid getting caught.

Mission 3) Recite First two lines of poem while doing crawl unders.  Team has 12 minutes to finish.

Who wants in on the next class? Email me to join: gtfit1@gmail.com

Assassins: $15.00

Civilians and future Zombie bait: $35.00

AS A SPECIAL INCENTIVE ANY ONE WHO TAKES THE COURSE GETS a $20.00 OFF code good for their next GORUCK CHALLENGE.  Sign up now!!!

GTfit1@gmail.com

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Zombiefit Class 001 2/16/2013



“Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry.”

What we accomplish as individuals is nothing compared to what we can conquer as a community.  We all find shelter in ourselves especially during hardship but how much do you trust the people around you? You surround yourself with these individuals for a reason? So how many of them can you trust your life with?  Any given day, I would with these core group of individuals.  We are all given certain choices in life.  You are born with your family, but you create family out of the people you meet.  Special thanks to Lily Vasquez aka “Kage” japanese for Shadow our official ZF photographer.  Welcome to a morning of SUCK.

Level 2 now gets a taste of Good Livin’ today.  The safety net of the mainsite is no longer there and we venture out in real time conditions and locations.  Training my GT assassins for SERE and Goruck this year.  A little bit of FUN in a functional environment.  Nothing like a little bit of team work.

Who wants in on the next class? Email me to join: gtfit1@gmail.com

Assassins: $15.00

GRT (must present 2 awarded patches before starting class): $25.00

Civilians and future Zombie bait: $35.00

AS A SPECIAL INCENTIVE ANY ONE WHO TAKES THE COURSE GETS a $20.00 OFF code good for their next GORUCK CHALLENGE.  Sign up now!!!

GTfit1@gmail.com

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ZombieFit Class 001 2/2/2013


Level 2 now gets a taste of Good Livin’ today.  The safety net of the mainsite is no longer there and we venture out in real time conditions and locations.  Training my GT assassins for SERE and Goruck this year.  A little bit of FUN in a functional environment.  Nothing like a little bit of team work.

Who wants in on the next class? Email me to join: gtfit1@gmail.com

Assassins: $15.00

GRT (must present 2 awarded patches before starting class): $25.00

Civilians and future Zombie bait: $35.00

AS A SPECIAL INCENTIVE ANY ONE WHO TAKES THE COURSE GETS a $20.00 OFF code good for their next GORUCK CHALLENGE.  Sign up now!!!

Spots are very limited.  Please reserve your spots now!

Why wait until zombies come to realize your out of shape? Get Tough or Die Trying!

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ZF 001 – TRAIN NOW – 1/26/13


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ZF (Zombiefit)

A morale, team-building; weakness-breaking; will-power strengthening; muscle-testing class. You will learn about yourself and your team mates through breakdowns and challenges. This will test your mind as well as body. Learn these three codes of Get Tough Fitness and embrace the two quotes thereafter and you will evolve with the team or quit on yourself. Choose your path.
– HONOR
– COURAGE
– COMMITMENT

“NO MAN IS LEFT BEHIND” – “FAILURE is NOT an option”

SO WHAT ARE YOU WAITING FOR?

Who wants in on the next class? Email me to join: gtfit1@gmail.com

Military vet/active: FREE

GT Assassin: $15.00

GRT: $15.00

Everyone else: $20.00

Spots are very limite