11 Pax decided to get their bread and milk early before the snow hit so they stopped by SPEARHEAD first to see what was on the grocery list. They found out – Rugby Sprints and Bear Crawls…..lots and lots of Bear Crawls.
The Thang:
Line up on the Goal Line – Rucks Off:
Spartan Burpees x 11
I.W. x 11
Windmills x 11
Squats x 11
Peter Parkers x 11
Parker Peters x 11
Slow Sumo Squats x 11
Warm Up Over. Stay on the line – Rucks On:
First Exercise is…..the 100 yard Bear Crawl (Crowd Pleaser – Early!)
Next Exercise is…..the 100 yard Bear Crawl (Caulkin knew it was coming)
Next Exercise is…..the 50 yard Army Crawl (Package called no joy)
Next Exercise is…..the 50 yard Over/Under
Back on the Goal Line – Rucks Off:
Rugby Sprints – ground exercise, explode off the ground, sprint 20 yards, touch the line, sprint 20 back, recover walk 20 yards back. Rinse/Repeat 10 times:
LBCs – Sprint!
Merkins – Sprint!
Freddy Mercury’s – Sprint!
Mountain Climbers – Sprint!
LBCs (watch the count you early risers!) – Sprint!
Merkins – Sprint!
Mack-Tar-Jie (can’t spell it and hate it – cut it short) – Sprint!
LBCs – Sprint!
Freddy Mercury’s – Sprint!
Merkins – Sprint!
Mosey to the hill:
Bear Crawl (“Every time?” – Caulkin) Jacobs Ladder. Yes. Spartan Burpees at the top.
Find a partner and Log Up:
Partner 1 carries both rucks and log to end of parking lot and back. Partner 2 does various core exercises. Flap/Jack. Not sure how many times…..we ran out of exercises.
COT
Great work by great men. It was an honor to Q at SPEARHEAD for the first time. Hope I held up the high standard of total body beatdowns set by previous members of the brotherhood. Look forward to many more in preparation of the F3 Custom GORUCK Challenge. Still time to sign up.
T-Claps to Cable Guy. Decided last Saturday that he wanted in on the GRC and talked himself into it. Next move – post at SH. He’s a CSAUP inspiration to us all.
Clueless circled the pax but did not join in. He did circle with a ruck on so he gets a post credit.
BTB fartsacked. YHC may have scared him away with talk of excessive #groundwork this morning. We’ll let it slide this time.
Aye!
The Thang:
Jog to top parking lot – Dynamic Warmup
High Knees x2, Butt Kickers x2, Slides x2, Skips x2, Karaokes x2, Long Strides x2
COP
Windmills x 25 (For Funhouse in his absence)
IM x 25
Merkins x 15
Slow Deep Squats x 20
Mountain Climbers x 20
Peter Parkers x 20
Slow Sumo Squats x 20
Parker Peters x 20
Triangle Pain Stations – Railing Pullups, Burpees, Donkey Kicks (for Santini in his absence)
Need a CSPAN breathing 10 count
Little Baby Jog to bottom of the hill on 160
Bear Crawl to top then Bomb Jacks x5 then jog down
Again x 10
One more time x 15
Need a few more 10-counts
Little Baby Jog to front of building – Audible due to darkness! – move to middle parking lot
Lunge 1st Half – Sprint 2nd Half and same going back
Broad Jump 1st Half – Sprint 2nd Half and same going back
Bunny Hop 1st Half – Sprint 2nd Half and same going back
Mini-Suicide
Grab some wall on the building for People’s Chair + BTW x 3
LBJ to COT
Great work by the Laces In crowd. Too many Larry Birds to count. Had to audible out of the darkness so we avoided step-ups/derkins but I think grabbing some wall made up for it. 16 is a solid crowd for Laces In – thankful for the chance to lead a great group of men!
Oh yeah – other pax went jogging. I believe it’s a soft “J”. Apparently they just ran for an extended period of time.