As military families, there are many hurdles we must conquer— PCS, new schools and sports for the kids, untested routines, the inevitable TDYs, long deployments, etc.  These challenges, admittedly inherent to our lives, are only compounded as recent world-events unfolded—the past few weeks have been heartbreaking. 
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Self-care is imperative during these challenging times as it fuels your inner resiliency.  For me, my first line of self-care includes daily physical activity for at least 30 minutes.  Staying active provides many physical benefits, as well as critical emotional and mental health benefits.  My favorite days are those spent running with my Stroller Warrior friends—I love the community, the company, and the support!  I also thrive when combining physical fitness with family-fun.  Recently, after a long day, my family packed up for an evening at the beach with dinner ready in the cooler…it was a pleasant change from the PCS unpacking/building IKEA furniture routine.  I had zero intention of running, but when we arrived, the kids decided they were no longer hungry and sprinted into the ocean.  My husband suggested I go for a run, and I am so happy I did!  Originally, I only planned on a 20-minute “out and back” along Folly Beach.  This was my first-ever beach run, and I wasn’t sure how my legs would feel.  However, after some adapting to the new sandy terrain, I finally settled into my “running zone” as I paralleled the waves crashing in with the tide, watched families enjoy a coastal sunset, and by making quick stops to gather unique seashells for the kids.  The run was a moment of peace and reflection— it provided some much-needed self-care! 

​Practicing resiliency is not isolated to physical activity, there is much to be gained from self-reflection too.  In addition to 30 minutes of daily exercise for self-care, I handwrite a small journal entry at the end of the day.  I was introduced to this practice while taking a graduate course; the professor challenged everyone in the class to keep a small handwritten daily journal— listing 5 things throughout the day that brought joy.  The professor emphasized the importance of committing to this practice of handwriting in a journal to promote self-care, and as a mechanism to build resiliency.  After 30 days, handwriting in a journal becomes a habit; after 70 days handwriting in a journal creates a pathway to your brain…a pathway to positive thinking.   At first, I thought I would stop keeping my small journal after the initial 30 days.  However, I was wrong…here I am one year later still completing daily entries, all handwritten.  If I am having an off-day, I pivot my thoughts to one of the better moments recorded in my journal.  Additionally, my journal entries often notated my daily exercise. I was continually grateful that I made physical fitness a priority.  I even took my journal entries a step further and began recording my daily exercise routines.  I noticed that I gravitated towards certain strength exercises over others.  These observed exercise patterns resulted in better planned workouts the following day with diversified movements— this drove me to vary my strength training regiment, and it helped me decide when it was time for a bike ride or walk instead of a run. 
 
So, what does my daily entry look like?  Here is an entry from last week:

1). Got my first sip of coffee in the morning while it was still hot. 
2). Squeezed in a 30-minute running-based workout with my youngest kiddo.
3). I had just enough rice to put into school lunches for the kids.
4). Placed a few books in the free library on the street.
5). Chats with friends from around the globe. 
Workout:

• 1.25 mile run (around the neighborhood to the track)
• 5 rounds of:
  • 400 meter run
  • 10 kipping pull ups
• Walk home to cool down

 
I hope these two practices are a welcomed addition to your self-care toolkit! 
 
Happy Running,
Rose 😊

As I was out running with the kids recently, trying to motivate them to trudge through the oppressive South Carolina heat and humidity while dodging mosquitos attacking from the air and red ants from the ground, I had to find a way to distract them.  Alas, I designed a game where we each created a haiku as we craved some water and air-conditioning. 
 
What is a haiku?  A haiku is three-line Japanese poem-- the first line consists of five syllables, the second line seven syllables, and the last line five syllables.  Creating a haiku is a fun activity and can be designed on the spot.  Furthermore, it is easy to make up a humorous haiku!

Though my gasps for any available oxygen in the 95% humidity could have likely counted as syllables, I was able to muster some pretty good haikus along with the kids.  Here is one related to running:

Lace up my sneakers
Hit the hot burning pavement
Fartlick to the shade
 
My oldest came up with this:

Went out to scooter
I had two tacos for lunch
Taco burps taste good
​
Have you had an experience where your kids (or you) needed something fun as a distraction during a run?  What did you do to overcome a run through adverse conditions, or to help motivate your kids?  Make your own haiku and share! 

Happy Running!
​-Rose 

One word that I use to describe summer running in South Carolina— SWAMPY!  It is insanely hot and humid!  I did not think my running ability would change when we moved here, but I learned quickly that I needed to make a lot of adjustments. 

I am currently in the middle of training for a fall marathon in the heat and humidity of the South Carolina summer and my training has been a bit different in this hot climate!  Earlier this week, I went out for what I thought would be a 1hr run, but after 13 minutes I needed to adjust!  I opted for an approximate 1.5 mile run to the local track, 1 mile around the track that included an EMOM of lunges, and a 1.5- mile slow run back home.  I cut my run/workout short by 15 minutes and included a bit of strength training with my run to catch my breath in the heat. 

My workout/run was a great reminder of the tips I need to keep in mind when running in the heat of the summer:

1).  During the hot months, it is best to run in the early morning or dusk to avoid the heat and intensity of the sun.  The sun is most intense between the hours of 10AM and 4PM.  Be sure to wear a head lamp or safety vest to make yourself visible to traffic when running during dimly lit times.

2). For some of us, running in the morning or evening may not be possible.  Choose your route wisely if this is the case.  A route with plenty of shade or a stroller friendly trail are great options!  Another option is to plan a route with rest stops— fountains with water to cool down, and for a break to let your mini get out of the stroller!  Avoid hot surfaces for your pets, as their paws will burn!

3). It is also imperative to adjust duration, pace and milage goals for your run!  Running for an hour or trying to get 8 miles under your belt in the heat feels drastically different than running in cooler spring/fall type climates.  Do not be disappointed by a slower pace.  Furthermore, kids and pets will not last long in the heat! 
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4). HYDRATE— before, during, and after your run!  I also add some electrolyte supplements to my water (I use Nuun or Gatorade).  Although it is nice to use, one does not need to have a specialized water bottle holder to take along during hot runs.  A smaller plastic water bottle will do the trick.  Remember, proper hydration is imperative.  Also, remember to take water for your children and pets! 

5). Choose proper attire.  A lot of runners love to wear hats, but when it is hot outside, a visor is a better choice to provide shade while preventing the heat from being trapped between the hat and your head.  Dress lightly—avoid heavy cotton shirts, opt for loose-fitting or dry-wick clothing. I have made a few running gear splurges (shirt and socks).  My favorite running shirt is my Lululemon Scuba short-sleeve tee (I always order one size up for a looser fit).  I wash this shirt daily because I wear it during ALL of my runs and races—specially the hot runs!  A fellow SW member gave me a pair of Smart Wool running socks and let me tell you— they were amazing!  Sadly, I accidently left the socks (and my running shoes) in the changing room after the Jungfrau Marathon in 2019, but I have invested in 2 more pairs since then! 

6). Running when the sun is blazing?  Do not forget your sunblock for yourself and your mini! 

7). Listen to your body!  Know the signs of heat exhaustion— dizziness, weakness, heavy sweating, clammy skin, rapid heartbeat, and headache.  If you encounter any of these symptoms, stop running and seek a cool area, and consult a medical professional.  Also, you can obtain more information about heat exhaustion and its signs by talking to a medical professional. 

8). Check the temperature.  Is it 85 degrees with a heat index “feel like” temperature of 94 and you do not want to run in this?  Don’t— there are always other great indoor exercise options…reach out to your fellow SW members for ideas! 
​
All in all, running is fun in all types of weather!  Just be prepared! 
 
Happy Running!
-Rose

In 2010, right before my husband and I were moving to Maryland, we decided to use a bunch of soon-to-be expired airline vouchers and go on holiday to Switzerland.  We booked the tickets online and two weeks later we were off!  It was an epic trip, despite my husband’s desire to make it a true backpacking adventure.  I’m all for backcountry hiking, but walking with our packs from the Geneva airport, through peoples’ backyards and through random fields in “the direction of downtown” (as my husband said) was a bit lackluster.

After our residential jaunt, some minor navigational “disagreements”, we made it by foot from the airport to downtown.  Soon thereafter, we spent most of our time hiking in the Lauterbrunnen area of the Swiss Bernese Oberland, roosting from what has become our now beloved mountain-hamlet, a small mountain village called Murren.  It is one of those places that will change you instantly- I was not ready to head back home and honestly considered buying a tent, a fondue pot, and starting a new life in Switzerland.  While waiting for the train to leave Murren, I saw an advertisement for the Jungfrau Marathon.  The pictures of the race looked stunning- waterfalls, mountains, so much green, hills!  I love hills- or shall I say hill (singular), the Eiger (summiting at 13,015 feet)!  This was the perfect race for me!

I had two major bucket list items after we left Switzerland: (1) my husband and I swore that somehow, we would always come back Murren with each of our kids to hike the 9,744 ft peak of the Schilthorn; (2) run the Jungfrau Marathon.  Okay, one more for the bucket list: let no piece of cheese, nor drop of fondue, go uneaten!  After securing an assignment in Germany, we were thrilled that Murren was only 4 hours away.  So, we checked off bucket list item #1 summitting the Schilthorn with our now oldest, and a few years later, with our now middle child…rest assured, every morsel of cheese was consumed, now with competition from our cheese-eating kids!  As for bucket list item #2, it was still unfulfilled…until our return PCS to the U.S., a phone call with a dear Stroller Warriors friend (lucky enough to get back-to-back Germany assignments), and some surprisingly cheap direct flights to Zurich changed this…and changed me! 
​
We arrived on an early, rainy, and chilly September morning.  After a quick brochen and “kaffe,” we got a workout installing three car seats in a small rental, playing tetris with our luggage, and hit the road.  Before we knew it, we were pushing through the jetlag, donning our rain-gear, and reuniting with some of our favorite trails.  We hiked, played, ate, soaked in the sun, and took carried our youngest well above the ridgeline, through and above clouds, in the baby-hiking pack, to the Schiltorn’s summit with our other two kids in-tow (checking bucket-list item #1 for the third time).    

​After a brilliant taper-week of hiking and altitude acclimation (which worked great for me), fueled by cheese, chocolate, and sausage, I soon found myself venturing out on mile-one of the Jungfrau Marathon as a cool alpine rain, accompanied by a crisp breeze, set the scene.  The first 13-14 miles are nice, rolling, and exciting as you enter the town of Lauterbrunnen, with 4,000 ft cliff walls (Murren sitting atop) on my right, and the Monch, Jungfrau, and Eiger on my left.  This first half was nice, arguably relaxing, before soon finding myself hitting a single-track trail with hundreds of other runners…all of which, doing a fast-hike and slow-jog hybrid up an endless switchback with a constant 10–15-degree incline.  On paper, this sounds terrible, but it was heaven.  The endless green foliage embraced us as glacial streams rushed and bubbled beside us, and below us- this magnificent nature welcomed us, taking away all pain and only leaving me eager to experience more.  At a few points, the course parallels train tracks that lead the way for sturdy mountain passenger trains…during the race, it seemed surreal, like the scene from The Sound of Music as they ascended into the high Alps- except the sound of music was replaced with yells saying “Jah” (yeah!) and “schnell gehen” (go fast)!  

​Around mile 18, I was passing through the town of Wengen…this was the designated rendezvous spot to refuel quickly with the family.  I saw my husband and kids and heard them yelling at me…words of encouragement- no.  Requests to eat and drink my fuel…yes.  My husband got two mini cherry-pies and a large Fanta to supplement my fading cheese, chocolate, and sausage pre-race meal.  This sounded great to me…and it sounded great to the kids too.  I cracked open the Fanta and my kids quickly requested to have taste before I could even take sip!  After our oldest asked why mom was “taking” their snacks, we conducted the world’s fastest resource-allocation negotiation settling on me taking one pie, and the Fanta, only after the kids each got a few seconds to guzzle it themselves despite there being a Swiss Bakery and grocery store being located within 30 feet.  I was excited to see the kids, but they were excited to see me leave with one less cherry pie.  As I accepted my fate in this negotiation, a polka bank started playing a Dropkick Murphy’s song…I am a Boston girl, so this was all the fuel I needed to summit to the finish!

​Before I knew it, I was back on the trail, the rain lifted some and the cloud-tops lowered…much of the course straddled a ridgeline to the finish.  I completed the race, checked this off my bucketlist (and then put it back on).  I planned to run the Jungfrau Marathon in 2020, but unfortunately, COVID-19 restrictions decided otherwise.  Fingers-crossed I will have chance to run this again in the future! Next time, I will be sure to double my fuel order as the kids are guaranteed to hornswoggle at least half of it!  

​Many questions have surfaced in the Stroller Warriors® community recently concerning how to run with a stroller and a dog at the same time.  My family does not have a dog (yet), but we just PCS-ed and are on the lookout for the perfect rescue dog.  However, I have been able to run many miles with my team Elsewhere friend, Jess, and her dogs during our last assignment at Shaw AFB.  I often ran with Jess and her dogs around the neighborhood, but she also ran with her dogs during multiple ultra-marathons.  The bond and companionship Jess enjoyed with her dogs, for both short and long distances, was a major reason I decided that we need to add a furry friend to our home.  I realized that I would need a plan to run both the dog and stroller…luckily Jess provided many helpful tips to me, and she and I even did a “test run” with both our stroller and her dog.  Though her kids have outgrown their strollers, she ran with both stroller and dogs in the past, and she has been my go-to person for advice on this!

​Dog Training
Before running with your dog, it is important to teach your furry friend to heel next to you- this helps prevent the dog leash from twisting around the stroller and its wheels, and it can even prevent a collision with your pet.  Jess gave two pieces of advice on teaching your dog how to heel: first, begin taking your dog on walks with your dog walking next to you.  Is your dog tugging you along—if so, stop walking until your dog stands next to you. After a few seconds, continue walking with your dog and repeat this exercise if your dog continues to pull you along.  Second, if your dog pulls to chase, gently pull your dog back to you, reverse your direction, walk about 50 feet, U-turn back to your stopping point, then continue your run.

Gear
Having the proper gear (for you and your dog) will make the run more comfortable.  Running with a dog requires the use of 2 hands. 

Jess suggests running with a dog leash belt system.  The belt system will help a runner free up their hands to use for the stroller as the belt fastens around the runner’s waist.  The leash to her dog is attached to a harness which helps prevent any hard tugging on the dog’s neck.  This makes running more comfortable for your dog.  
https://ruffwear.com/products/trail-runner-system
https://ruffwear.com/products/front-range-everyday-dog-harness

When running in the early mornings or in the evenings (or any periods of poor lighting), both runner and dog should wear reflective gear or a light.  Jess’s dog wears a red light, which I love!  I can always see Jess from about a quarter mile away because of her dog’s light!  Reflective strips can also be placed on the stroller.  I usually have the kids carry a lantern in their lap during low-light runs to increase the stroller’s visibility. 
https://ruffwear.com/products/the-beacon-safety-dog-light

Most importantly, be sure to keep your dog hydrated, especially in the heat!  Pack water for yourself, your kids, and share some water with your dog!  Keep a collapsible dog bowl or container for your dog at the bottom of your stroller.  Forgot the dog bowl?  No problem!  Share your water with your dog by slowly streaming water out of a water bottle and into the dog’s mouth.  
https://ruffwear.com/products/quencher-packable-dog-bowl

***Disclaimer: Stroller Warriors® is not promoting this specific brand.  The items mentioned above are used by Jess for her dog.***

Safety
Form should be emphasized when running with your dog and stroller.  Remember to always keep the stroller’s safety strap around your wrist (with or without running with a dog).  The dog leash should never be attached to the handlebar of the stroller or anywhere on the stroller!  You never know if/when a dog will pull.  If the leash is attached to the stroller, the stroller might tip. 

Start slow!  Do not expect your dog to go for a long run with you if your dog has never run- you will over work your dog!  A C25K format would be the perfect type of program to introduce your dog to running with you and the stroller.  Your dog will eventually gain stamina and endurance. 

Be sure the dog is running next to you (as mentioned above) to prevent the leash from becoming tangled on the wheel or stroller, and to avert a collision between the stroller and the dog!

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Thank you Jess for contributing your knowledge and experiences to the Stroller Warrior Community.  Both you and your dog are a fantastic classic duo! 
 
Happy Running!
-Rose

What would you do if you knew you could not fail?  This question evokes many thoughts in multiple domains in my life…it is an important question, and one that opens a mind to change, welcomes adaptation, and most importantly, promotes resiliency.  I first heard this question from our former neighbors and close friends, who are a Royal Air Force (RAF) family. 
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Fitness, specifically running, has always been my “go to” choice to find my circle of love-- my family at each military assignment, my trail-running buddies, and my fellow moms who train for races with their kids and who wake before dawn on weekends to accomplish those long training runs.  I have been a Stroller Warrior since 2014-- beginning with Ramstein, to Fort Belvoir, and currently a member of Elsewhere.  Elsewhere…it takes some work as you are without a prebuilt running and friend network.  What is the Stroller Warriors® Elsewhere Chapter?  It is a virtual Stroller Warriors chapter for us Stroller Warrior members that no longer belong to a physical chapter-- an avenue to stay connected to our teammates, seek advice, channel motivation to run, and to meet up with Stroller Warrior members at non-chapter locations. 

In 2019, our family received orders to Shaw AFB in Sumter, SC.  I immediately jumped on the computer and searched to check for a Stroller Warriors Chapter at Shaw AFB.  Though I was deeply saddened to learn there was no chapter here; luckily, a friend from an earlier assignment connected me with her childhood/college friend, Jess.  Jess, like me, had two very common passions- running, and Germany (we were both stationed in Germany at different times).  We hit it off right away, running at 5AM before the sun was blazing, and most importantly, our families became close family friends.  

​Meanwhile, we also quickly became close family friends with our RAF neighbors.  Eventually, we all fused together to form our local neighborhood running group, and this resulted from a “perfect storm” of a hurricane coming through South Carolina while I ran the Jungfrau Marathon in Switzerland with one of my very close Stroller Warrior Ramstein friends.  My family and I feared that our beloved trampoline would be tossed like a frisbee by the hurricane (yes, they actually can fly with enough wind)…so, when Jess called to ask if we needed anything done to our house while we were across the Atlantic my only thought was to “anchor the trampoline!”  While my family enjoyed the Alps with our Stroller Warrior friend/family, eating fondue and frolicking through mountain meadows, Jess quickly hustled to our house, meeting our RAF friends Phil and Beth in the backyard to use our CrossFit equipment (45lbs plates and kettlebells) to anchor the trampoline as the hurricane’s roll clouds rapidly approached!  The proverbial “silver lining” of this storm was the birth of my neighborhood running crew, and what I consider to be my Stroller Warriors Elsewhere family.  

​So…what could I do if I knew I could not fail?  I could run multiple ultra-marathons!  Phil, Beth, Jess, and Chris (Jess’ husband) were all about completing South Carolina’s vibrant trail race and ultra-marathon circuit.  We often found ourselves heading out on Friday nights to spend the weekend in the woods pounding out miles on trail, and having a great time doing it!  The kids were always along for the adventure, exploring the woods, playing in the dirt, skipping rocks on lakes, and running alongside us for short distances.  

This was our crew, this was (and still is) my Elsewhere.  As Phil, Beth, and their kids returned to the UK, and as we PCS in two days, I am forever grateful for this Elsewhere crew, and again, though we are in different locations, the bond we made will forever be in my heart, and will be my motivation. 
 
Have you been a member of Stroller Warriors® Elsewhere?  How have you met your Elsewhere team?  


Happy Running!
-Rose :)

Here we are— kettlebell clean and press time! You may be thinking, “What does the clean and press, arguably a strictly strength move, have to do with my run game?” But, neurologically, strength, stability, and mobility in one area, transfers up and down the chain. In other words, strength in one place, means strength all over. Remember, our bodies are interconnected. Our brains do not “see” parts and pieces, it “feels” system wide— everything works together in the gait cycle. Very basically, energy flows: from the ground, into your heel, up into the ankle, knee, hip, crosses at the pelvis, into the spine and back muscles, over to the opposite shoulder, elbow, and wrist, as well as moving up into your neck and jaw.
 
This makes sense if you consider how a bum knee effects your gait cycle. Changing the movement pattern at the knee, creates compensation in the ankle and hip on the same side. It also creates movement changes across the chain— up into the spine, into the shoulder, the neck, and even across to the other hip, knee, and ankle. This is why when you have a “bad knee” you start noticing other little aches and pains that may me “unexplainable.” It started because your brain is working around the pain signal coming from “a bad knee.”
 
This is why the clean and press can improve your run! A slow and steady weighted exercise for your shoulder is not just making changes in your shoulder strength— it is working core stabilizers and making changes to shoulder mapping. That mapping has neurological carry-over to how your shoulder “talks to” your hip in the gait cycle. Clarity in one area, creates clarity in other areas. And because our brains are wired for survival, loaded inputs get mapped more quickly.
 
Let’s take a look at how to clean and press and then some basic ways to implement it in practice. A safe clean and a strong smooth press go hand-in-hand. If you have a bad clean, just toss it away and re-clean. The clean is the platform for your press. DO NOT rush it.  A key point to remember in the clean and press is this: keep your shoulders low. It is really tempting to clean with your shoulder shrugged up toward your ear, jamming the whole area. This 100% defeats all the benefits of both the clean and press.
 
You can think of the clean as a way to get the bell from the ground, to the rack position. The rack is the platform on your upper body for holding any kind of weight. Cleaning a kettlebell can come with frustration. It took me a solid year of working it to finally get it just right in the landing. Banging your wrist at all, by over-powering your hip drive, or letting the bell get too far from your body, is a missed clean. The bell should “wrap around” your forearm. This happens by keeping the bell in close and tight. Do not swing the bell away from your body, like you would for a kettlebell swing. The set-up, lower body, and hip drive are just the same as in a swing.

HOWEVER, in a clean, the upper arm stays glued to the ribs and the hip drive is less aggressive. You will have to play around with the “gears” of the hip snap to get a feel for popping them just enough to give the bell just enough energy to land in the ‘V’ of the upper and lower arm as you stand up tall. This is where all the fine-tuning of swing practice can be helpful!
 
It is tempting to think of cleaning to your shoulder. But, think instead of cleaning low, to your waist, not up to the shoulder. When you clean low, with the target landing at belly-button level, your torso takes the hit and absorbs the load. There is a lot more body to “take the hit” at the waist, than there is at the shoulder. Be sure to brace for the landing of the bell just as you would if someone punched you in the guts!

​Do not let the bell win and knock you backward at all. Be strong. Stand up to the incoming hit and own the load. Do not let the load own you! You are in control. Be sure the bell lands outside of your breast tissue. Your forearm and biceps should be one in front of the other. Do not rest the load on your chest. I do not want to belabor the clean, but I hope you are seeing how important the set-up is for a safe and successful press!

​Once you have a solid clean in the rack position, nice and low, without jamming the shoulder and neck, continue to create space in the area as you press the bell up. Meaning, do not let your shoulder rise as the bell rises. I like to think of the shoulder articulating, opposite and equally, in time with the elbow— as the elbow goes up to lockout the bell overhead, the shoulder is rolling back and down into the socket for a solid lock-in. You will feel your lat, underneath your armpit, start to fire as your elbow moves up and off your waist. This is a good thing! Be sure to keep your forearm vertical for the whole press. Do not let your elbow rise before your bell.
 
At the top of your press, lockout the bell overhead, stand tall, check your form like you did at the top of the get-up (see the get-up article for details on that!), then reverse the drill until your bell is low in the rack. You can dump the bell and re-clean it, or just get set and solid in your body for another press, without a re-clean. Cleans are a drill in their own rite and have all sorts of fun variations. Just be sure you have the mechanics of the basic clean down before throwing anything new and fancy into your practice 

There are a variety of presses too! One that I love will help you groove a solid movement pattern and get through sticking points— the pause press! This press helped me with my pull-up sticking point! The press and pull-up get difficult when the upper arm is at about 90 degrees. There is a transition that happens here. I noticed that if I held an isometric contraction right there at the tough point, I was able to gain strength right there and override whatever fear would happen through that spot. You can hold the bell with the elbow at a 90-degree bend on the way up for five seconds, and then hold it there again as you pull the bell back to the rack for another five seconds. You can also mix it up and do an isometric hold on the way up or the way down.
 
There are no hard and fast rules, other than practice perfect form and stay mindful of the rest of your body while you are pressing. Pressing is a full-body exercise! You will feel all the places the press works when you are holding the bell at the 90, especially your core and low back. So be sure to squeeze your glutes and core to help protect your low back!
 
Pressing is one of my all-time favorite kettlebell drills. When I am in a pinch for time, or just need to get lifting into my schedule, I will default to the press. It hits the whole body and really makes me feel accomplished without getting smoked. You can also chain the press into all sorts of other exercises. You are only limited by your imagination.

Here is a little something to get you started and progressing into clean and presses:
 
-5 waist-level swings on each side
  Rest your bell, Shake out the tension

-1 clean, rest the bell on the floor
Repeat 1 clean on the other side

-Repeat for a total of 5 cleans to each side, resting the bell on the floor between each rep
Rest and shake it out

-1 clean, 3 pause presses for 3 seconds on one side
Safely rest the bell on the floor like you would for your swing set-up, and repeat for 1 clean and 3 pause presses on the other side
Rest and shake it off

-3 clean and press right, (re-clean after each press,) swing to switch hands,
3 clean and press left, )re-clean between each press)
Rest for two minutes

-Repeat the series for a total of 4 to 5 rounds.

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Thank you, Sara C. for your continued support to the Stroller Warriors® community!  Need a refresher?  Please take a moment to read Sara's previous pieces about Kettlebells:

https://www.strollerwarriors.com/blog/from-running-to-kettlebells

https://www.strollerwarriors.com/blog/kettlebell-swings-how-to-and-how-can-they-help-my-run

https://www.strollerwarriors.com/blog/get-up-for-mobility-stability-and-flexibility-a-counter-balance-to-the-swing-run

​When people mention Stroller Warriors, the first thing that usually comes to everyone’s mind is a group of outstanding runners. True, we are runners, but we are also so much more —we organize Charitable Outreach initiatives, we volunteer, and we give back to our host communities. These are just a few of the things that make us so successful. We do this with virtually zero budget, and it is entirely due to our selfless and amazing members, friends, and family.
 
During the month of June, we hosted our second global outreach event of the year by supporting K9s for Warriors (www.k9sforwarriors.org), the nation’s largest provider of service dogs to disabled veterans,. The mission of K9s for Warriors is to end veteran suicide and allow them to have a life of dignity and independence. They rescue and train shelter dogs to be paired as service dogs for Veterans with service-related Post-Traumatic Stress, Traumatic Brain Injuries, and Military Sexual Trauma.
 
K9s for Warriors started in 2011 and has grown exponentially! Headquartered in Ponte Vedra, Florida, they can house and train up to 70 dogs that have been rescued from kill shelters from across the nation. In 2018, they also opened the Gold Family Campus outside of Gainesville, Florida to provide more in-house training between veterans and their new service dogs. This year, they plan to finish their PetCo Foundation K9 Center in San Antonio, Texas, to function as a hub for the southwestern United States. At this San Antonio location, they will have the capability to screen and train 30 dogs before sending them to their Florida headquarters for pairing with their Veteran.  The organization is also working towards breaking ground in Florida to create the world’s largest training center for future service dogs. All of these locations give both a Veteran and a dog a second chance on life.
 
An estimated 20 Veterans die daily due from suicide. Most of these individuals have been prescribed medication and talk therapy without considerable results in combatting their post-traumatic stress symptoms. Veterans participating in the K9s for Warriors program usually take 10 to 14 different prescriptions daily, but 92% of them reduce their daily medication intake after training with their service dog, leading to reduced symptoms.
 
Each month, a group of up to 12 Veterans arrive at the K9s for Warriors headquarters for a three-week, in-house training, at no cost. These Veterans are provided with a trained service dog, housing, meals, equipment, veterinary care, and 120 hours of training with their new service dog in a family atmosphere. The dogs are already trained when the veterans arrive, but this time-period allows the veteran to bond with their new partner and as they both learn to function as a team.
 
Earlier this year, K9s for Warriors provided over 660 veterans with a service dog changing their lives for the better. 
 
As always, our members went above and beyond to support this wonderful organization:

-With limited ability to meet in person, Stroller Warriors® Kaneohe Bay, Hawaii, developed a creative way to dedicate miles— the 808 Challenge (808 is the area code for Kaneohe Bay). The Chapter challenged their members to dedicate 808 miles for K9s for Warriors using “#SWsupportsK9FW.” In only 20 days, members met their goal collectively dedicating 834.55 miles!

​-Stroller Warriors 29 Palms, California, had a fun month of running as the desert temperature soared. The Chapter had four participants who collectively dedicated 441 miles.

-Stroller Warriors Lackland, Texas, hosted a month-long event supporting K9s for Warriors. Using the hashtag “#swsupportsK9FW,” their chapter dedicated 83 miles throughout June and made other contributions to the K9s for Warrions. While planning their community outreach event, they realized K9s for Warriors was in the process of building a new San Antonio training facility. Chapter leadersreached out offering their support. After corresponding with the San Antonio campus director, the Chapter hosted a dog toy making event at a local restaurant, and the restaurant also donated a portion of their monthly profits to K9s for Warriors. Members enjoyed lunch while the mini warriors played and made 12 braided toys for the service dogs. Chapter members also collected household items used for enrichment activities (various sized boxes, paper towel rolls, etc). These items were delivered directly to the training facility and Chapter members received a “hard hat” tour at the conclusion of its month-long event. 

-Stroller Warrior Quantico, Virginia, used AmazonSmile to give back to K9s for Warriors. When individuals shop on AmazonSmile, the retailer's foundation contributes a percentage of the price of eligible purchases to a charity of your choice. This was perfect timing since Amazon Prime Day took place in June as well. Chapter members also ran collectively dedicating 14 miles.

-Stroller Warrior Iwakuni, Japan, participated in a four day mile dedication event. They started on June 27th, which is National PTSD Awareness Day, and ended it on June 30th with a run followed by a HITT workout. During these four days, fourteen Chapter members collectively dedicated 60.43 miles.

-Stroller Warrior Okinawa, Japan, donated blankets and dog-bones from the K9s for Warriors wish-list on Amazon and collectively dedicated 533.98 miles.

Congratulations on a job well done Warriors!

If you are interested in learning more about K9s for Warriors please visit their website at http://www.k9sforwarriors.org/.

​The 1st Lt David “MEZr” Schmitz Memorial 5K took place yesterday at Shaw AFB, SC.  Our family took part in this meaningful run on the base flightline, along with approximately 300 other Shaw AFB Airmen and family members.  There were runners, strollers, walkers, dogs, and a large group of kids on bikes and scooters leading the pack.  

​This morning included a full spectrum of emotions as fog blanketed the base and breaking immediately before the run began.  Like all 5K runs, there was the buzz of excitement as friends and families gathered near the start line, however this run displayed an added touch— all participants wore red race shirts representing the 77th Fighter Squadron’s official color (this was 1st Lt Schmitz’s squadron).  

​This sea of red assembled in the grassy area between taxiways to hear remarks from 1st Lt Schmitz’s family, Wing leadership, close aviator friends, and to unveil a memorial stone located on the spot where he tragically lost his life when his ejection seat failed.      
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​As the fog lifted, the justifiably somber ceremony also lifted into excitement in celebration of 1st Lt Schmitz’s life and legacy as everyone positioned themselves at the start.  The kids took to their bikes and were busy boasting over who was going to win, while the parents watched this youthful peloton race down the runway just like the F-16s during takeoff!  Parents, Airmen, base personnel, and retirees tried to keep up with the kids; however, they were simply too fast.  Everyone still gave it their all nonetheless to commemorate the meaningful purpose of this 5K run.  
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​Though runways on Fighter bases are typically full of the thunderous roar of the jets, today was different—it included the rhythmic sound of feet striking the ground, the slight wind rustling through the tall grass, the chirping of crickets, and the happy chatter of friends running together, specifically, Stroller Warrior Elsewhere friends

Most interesting, though this race was designed to be a 5K, the race ended unintentionally a bit short at 2.77 miles…a poignant connection directly back to 1Lt Schmitz’s squadron, the 77th. 

​Proceeds from the 5K support the Lt David Schmitz Foundation which you can read more about through last week’s blog post: https://www.strollerwarriors.com/blog/running-to-honor-1st-lt-david-mezr-schmitz.  

In 2019, our family PCS’d to Shaw Air Force Base—home of the 20th Fighter Wing.  This is our first base with a Fighter mission…each day, we are treated to an airshow as the Vipers scream overhead.  The kids love it, and it is certainly plenty of motivation for us when exercising and hear the screeching sound of freedom through the sky. 

On June 30, 2020, a tragic plane crash at Shaw Air Force Base shook the entire community- both the base, and the local Sumter community.  1st Lt David “MEZr” Schmitz lost his life doing something that he loved- flying planes.   Immediately thereafter, the Sumter and Shaw AFB community responded with red ribbons on mailboxes to show support for David’s wife, Valerie, his family, and the 77th Fighter Squadron community.  Close friends and family in the F-16 community sprung to action to care for 1st Lt Schmitz’s wife, and to keep his legacy strong— they swiftly founded the Lt David Schmitz Foundation which fundraises to benefit those aspiring to be aviators, like Dave, who are “passionate, hard-working, and have a strong will to succeed!” 

A Memorial 5K on the Shaw AFB flight line, serves to honor 1st Lt David “MEZr” Schmitz, who gave his life in defense of the United States.  This run is important fundraiser for the Foundation, and more importantly, an incredibly meaningful experience for all participants.  A run on the flight line is a fitting way to remember Dave, as it combines his love for aviation and running. His wife, Valerie, shared that when they were stationed at Joint Base Lewis-McChord (Tacoma, Washington), Dave was a member of Tacoma Runners- a running group that hosted weekly runs and social gatherings.  Dave enjoyed fitness—he competed in several races including a duathlon, many half marathons, 10Ks and quite a few 5Ks.  Overall, Dave enjoyed working out and he loved being able to measure his fitness progress— whether through completing more reps in a set, adding more weight during an OLY lift, or running a bit faster than his previous time.  Furthermore, Dave motivated and inspired Valerie to push a little harder and run a little faster.  Valerie and Dave ran their first half-marathon together; although finishing at separate times, Dave was there to encourage and cheer for Valerie as she crossed the finish line. 

The first 5K in 1st Lt Schmitz’s honor took place on a gorgeous and bright day on the Shaw AFB flight line.  I found out about the Memorial 5K run through a running friend that needed to borrow a double stroller.  Over the years, our family acquired many “wheeled items” in our garage— most of which consists of our running stroller fleet!  I was happy they reached out as I then learned about the memorial 5K.  Our whole family completed the 5K through a combination of running, biking, and stroller pushing/riding!  Though this became an event through a horrific tragedy, runners were incredibly motivated to run for 1st Lt Schmitz, and kids taking to the course were bursting with excitement as they raced their bikes along the same runways that the Vipers use. This was my first road race in South Carolina after running numerous trail Ultra-Marathons, and my first time running on a flight line.  I could see everything- from my friend over a mile away being the first across the finish line with his dog, my kids and their friends not far behind him on their bikes, and my husband about ½ mile away running with our daughter in the stroller.  As I ran, I saw a sea of red (runners wearing red squadron shirts) and thought about WHY we run. We run to remember. Every race is exciting, but this race was, and still is immensely powerful.    

​Additionally, during the entire month of June 2021, Valerie created and challenged herself to complete the “MEZr Challenge” in honor of Dave:

• Pick a workout, any kind of workout, as long as you can measure progress, and complete the workout 4 times improving on each.  4 times represents Dave’s time in the 4th Airlift Squadron️.
• For an endurance boost, choose an activity (running, walking, hiking, cycling, etc.) and either complete that activity for a total of 77 minutes or 7.7 miles (or km if that is your preference). 77 minutes or 7.7 miles to represent his time with the 77th Fighter Squadron ️
• This challenge can be done in a day, or over the course of a few weeks, or even a month. Each “MEZr Challenge” is unique to each individual’s personal goals ️ 

 
For Val’s “MEZr Challenge” she gave herself the month of June to complete the "Manitou Incline" 4 times in the month of June, each time improving upon the last. She has done it 3 times so far and next week she needs to beat 1 hour, 14 minutes. #FlyFightLiveProudforSchmitty
 
Many will have the opportunity to run the Memorial 5K race on 30 June 21.  Anyone can run this race as it is also being offered virtually, for more information please visit the following link- https://www.ltschmitzfoundation.org/5krun .  You can also create your own “MEZr Challenge” in honor of 1st Lt David “MEZr” Schmitz.

Happy Running!
-Rose