In Honor of HEAVY
9 Serious F3 GORUCK Custom men came out to SPEARHEAD for a solid hour of Log PT Training, in honor of our brother’s successful return from GRH…and had no Thorns About It!
The Thang
“Rucks ON….Rucks Off” – With Infractions
– Upon YHC calling out “Rucks On”, Pax had 5 seconds to get Rucks on back and secure. IF there were anyone still fidgeting around with the Ruck, team was assessed Infractions.
– Round 1: (2) Pax didn’t make time; Merkins x 20
– Round 2: (1) Pax didn’t make time; Merkins x 20
– Round 3: (1) Pax (same guy) didn’t make time; Merkins x 20
Mosey to Pull Up bar
The Pull up was the timer. When 1 Pax finished 10 pull ups, everyone rotated to the right. Guy on the end moves into Pull Up position
– Pax performs squat thrusts Non-Stop
– X 9 Rounds
LOG PT: (3) Man Pole; (2) Man Log; 4 x (1) Man Log = 9 Logs: Teams performed all work with Logs (not to touch ground)
Log Shoulder-to-Shoulder Press x 20 / With (3) HOLDS during routine approx 10-20 seconds long each
Log Squats x 20
Log Bicep Curls with HOLDS at Top x 15
Log Good Morning x 7…INFRACTION LOG HIT THE GROUND
INFRACTION PENALTY: Partner Bear Crawl 120 Yards
Log Shoulder-to-Shoulder Press x 15 / With (3) HOLDS during routine approx 10-20 seconds long each
Log Squats x 20
Log Good Mornings x 20
Log Bicep Curls WITH at Top x 10
Log Crawl-Overs – Roll Right, Bear Crawl Back, Roll Left x 5
Log Group (Logs lines up in single row) – Log Crawl-Overs, Bear Crawl Back, Roll Left Length of log
Log Merkins x 20
Log Flutters x 30
Log Bench Press x 40
Log Decline Merkins x 20
Low Crawl while pushing Logs x 60 Yards
Ruck Logs Back
Log Shoulder-to-Shoulder Press x 20 / With (3) HOLDS during routine approx 10-20 seconds long each
Log Squats x 20
Log Bicep Curls with HOLDS at Top x 15
Shimmy Shim Shim x 5 Minutes
“Rucks ON….Rucks Off” – With Infractions
– Upon YHC calling out “Rucks On”, Pax had 5 seconds to get Rucks on back and secure. IF there were anyone still fidgeting around with the Ruck, team was assessed Infractions.
– Round 1: (1) Pax didn’t make time; Merkins x 10
– Round 2: (1) Pax didn’t make time; Merkins x 10
– Round 3: (1) Pax didn’t make time; Merkins x 10
– Round 4: Well Done = INFRACTIONS. (8) Count Body Builders x 5
COT
Moleskin:
Great morning and extremely good effort out there today gentlemen! With less than 2 weeks away from the Custom, you’ve definitely come to the right place to get your body and mind ready for what is to come.
Sorry for the last and short post. I’ve been in meetings all day and a Huge apology to Crab Cakes, as during the Flutter Kicks I think I gassed him with a bomb that could have been used in Chemical warfare.
T-Claps to Checkpoint and BTB who were at the GORUCK HEAVY 28 Hour Event this weekend and STILL posted on Tuesday! Unreal, simply Unreal.
Mall Cop – get that Ruck set right or go shake Iron Horse for loaning you a dud…lol
Crab Cakes, despite what you say…you are absolutely ready for this!!!
TO ALL F3 PAX that are planning on doing the GORUCK CUSTOM and have not posted at SPEARHEAD, Make sure you come out at 04:45-06:15 at Carmel Middle (SPEARHEAD) Thursday morning. The training that we have scheduled is extremely necessary and will set you up to be well prepared for what is about to come.
Please sound off below if you have something to add to the post.
As always it is an honor to lead you today.
Respectfully,
The Hoff
The Hoff author
Additionally, props to Dora and Donkey Kong for completion as well. CP was telling us about how the Cardre, after 28 hours of an intense GORUCK HEAVY event, told the guys they were going to have to complete a 12 mile ruck…4 guys dropped, but our guys proceeded forward with courage and faith in each other! Nice work men.
As recounted to me by Dora at lunch today….The worst part about the 4 drops was that 12 mile ruck was to screw with their minds. Leaving one by one, all they had to do was Ruck another 300 yards or so, out of sight of remaining group, to get their patch. That is what they call a Bummer.
Tclaps to DK, Dora and CP.
Today was great, thanks for the lead Hoff. I have to think that you took the Bragg Heavy pretty seriously considering this workout was somewhat reminiscent of what those guys went through Saturday morning (although nowhere near as long or as intense). I was waiting to see Jason McCarthy come out and start yelling and screaming in our faces.
To make one thing clear – yes I was AT the Heavy – but I didn’t do a whole lot. I only actually rucked 16 miles since I didn’t participate in the PT test at the beginning. As for Checkpoint – who knows what on earth convinced him to come out for log PT today. He is a better man than me!
something for you young bucks to store away so you can take out the notes when you get old: degenerative knee – born of a small person (i.e. NOT the Hoff, or Wolfman) playing football – unfortunately takes rest. and if i don’t get better i am fearful to not hold up my end of the bargain on Dora’s team in the mudrun (he’s meaner than Jason). (and i need to rest a bit so i can swing from that bridge!) I SHALL RETURN!
WHO STOLE THE Q??? I did…by mistake of course. Just checked the SPEARHEAD Q schedule and today was actually Liquor Cycle’s Q…MY BAD brother! Either he had no clue he was Q today or just simply saw my excitement and let me take it today. Hope it’s the latter. LOL. Not sure what the penalties are so going to default to Area Leader TR on this one. What is my penalty for hijacking a Q? haha
Hoff, nice work today. That log PT and shimmy shim was definitely reminiscent of this weekend at Bragg. You must have had inside info on what we did!
B2B, THANKS for shadowing and supporting us along the way. Nice to have photos to remember what we did. I consciously shut it all out of my mind.
Ironhorse – look forward to having you back one day!
Oh yeah, LC and I both agree Rev hit the COT out of the park but I guess that’s nothing new. Hoff my chin is pressing assault and battery charges against you for those log bench presses but that’s better than my face. Check Point what possessed you to post today? #yourabeast After this challenge you may not see me for weeks.
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