Yes, the insanity hit a record high today as Ralph volunteered his Truck to be entered into the gear rotation…how could we resist? However, the first half started with an epic cardio smoke fest lead by Gullah that has us all gasping for air!
The Thang: GULLAH on Q First Half
Warm up:
SSH x 25
Wide Arm Merkin x 20
Stagger Merkin L x 10
Stagger Merkin R x 10
Partner Up: Catch Me if You Can to Stop Sign
– P1 Merkins x 10, Sprint to P2
– P2 Farmer Carry Kettle Bells
– Flapjack
200’s On the Hill:
– P1 Sprints to bottom of the hill, Wide Arm Merkins x 10, Sprints back up hill to relieve P2
– P2 KB Swing
– Flapjack, Rinse and Repeat until accumulative 200 Reps reaches
Partner Up: Catch Me If You Can Back To Start Point
– P1 Merkins x 1, Sprint to P2
– P2 Farmer Carry Kettle Bells
– Flapjack
GEAR TIME: The HOFF on Q
– 14 Stations
– Fire Hose is the timer (when Fire Hose returns, everyone move to next station)
– Continuous movement at all stations (when possible)
Stations:
– Duck Walk 30 yards
– Fire Hose Run 150 yards
– Side-to-Side 65lbs Sand Gag Squat Thrusters Overhead R/L
– Weighted Sled Pull x 100 yards
– 45lbs Plate Overhead Carry 100 yards
– 115 lbs Clean and Jerk with Press Barbell
– Hairburners x 60 yards
– Bent-over Rows with 88lbs Kettle Bell (single or two arm)
– Medicine Ball Squat Thrust Throws (single bounce catch)
– Truck Pull (yes, we literally pulled a truck with a harness and chains today…#badass)
– Truck Driver
– Rope Kettle Bell Pulls Over Basket Ball Goal
– Bicep Curls
– Tricep Extensions
COP; Round Robin
– Pax grab bells and circle up (wide circle)
– P1 pulls weighted sled around circle and calls out KB Exercise for Pax to perform
– When P1 returns, hands off sled to P2 where P2 calls next exercise
Kettle Bell Exercises:
– Goblet Squat, Flutter Kick with Bell Press, Single Arm Alternating KB Swing, Overhead Press, KB Swing, Louganis, etc.
Tug of War
– Pax were broken up into 2 teams
– Best of 3, winning team assesses penalty
– Team 1 Wins 2-0
– Rewards T2 with 15 Burpees; 10 Burpees for winning team
COT
Moleskin:
Today was our 1 year anniversary. Hard to believe it’s been a whole year of moving iron over at Olympus and Gullah and I are excited to see where 2015 takes this site. Special shot out to our ORIGINALS….I am not sure if this has ever happened before on a 1 year anniversary in the past. We had all the original men from the first day post on the 1 year anniversary. Props to: Big League Chew, Mighty Mite, Alf, Yankee, Gullah and Hoff.
As for the the regulars that we’ve picked up along the year. Our site would be nothing without all of your efforts, commitment, dedication and creativity. Your input and time spent with us has molded Olympus into what it is today (a CSAUP site for sure) :)! Ralphie – Thank you for letting us pull your truck today…which was likely the epitome of any CSAUP workout addition we’ve ever done!
Announcements:
– Gullah to be the Shoe Q for Olympus. Please bring in your gently used shoes or new shoe donations to our workouts on Saturday. F3 is trying to raise 300 pairs of shoes in Area 51.
– F3 Christmas Party, Sugar Creek Brewery (The Old, Olde Meck Brewery) December 6th, 2014
To all the others, it was an honor to lead this group today. Efforts like this make being a Q so rewarding. Thank you and hope to see each of you again in the future.
Respectfully – The Hoff
YHC performed a EH when a runner (G. Brokowski) was running around the track at Elizabeth Lane. The team noticed him running and someone said “why not ask him to join”, so YHC went over, explained what we were doing and who were were…needless-to-say, our HC didn’t miss a beat. He killed it out there. Never underestimate the power F3 Gear can have.
The Thang:
Warm up:
SSH x 30
Windmill x 20
Overhead Arm Claps x 30
Shoulder Rotations Forward x 10
Shoulder Rotations Backward x 10
Overhead Arm Claps x 20
Superman Jump Squats x 20
Partner Up: Cross-Fit Ladder w. Weights
– P1’s split up into group and step 10 yards to the left; P2’s remain in starting spot
– P1 performs exercises, then sprints to tree-line and to P2’s start point
– P2 also performs exercises, then sprints to tree-line and back to P1’s start point
Round 1: Kettle Bells
P1 Overhead Press x 15; P2 Upright Row x 15
-Sprints
P2 Overhead Press x 15; P1 Upright Row x 15
-Sprints
P1 Overhead Press x 14; P2 Upright Row x 14
-Sprints
P2 Overhead Press x 14; P1 Upright Row x 14
-Sprints
P1 Overhead Press x 13; P2 Upright Row x 13
-Sprints
P2 Overhead Press x 13; P1 Upright Row x 13
-Sprints
P1 Overhead Press x 12; P2 Upright Row x 12
-Sprints
P2 Overhead Press x 12; P1 Upright Row x 12
-Sprints
P1 Overhead Press x 11; P2 Upright Row x 11
-Sprints
P2 Overhead Press x 11; P1 Upright Row x 11
-Sprints
P1 Overhead Press x 10; P2 Upright Row x 10
-Sprints
P2 Overhead Press x 10; P1 Upright Row x 10
Round 2: Kettle Bells
P1 Overhead Squat x 10; P2 KB Lunges x 10
-Sprints
P2 Overhead Squat x 10; P1 KB Lunges x 10
-Sprints
P1 Overhead Squat x 9; P2 KB Lunges x 9
-Sprints
P2 Overhead KB Squat x 9; P1 KB Lunges x 9
-Sprints
P1 Overhead KB Squat x 8; P2 KB Lunges x 8
-Sprints
P2 Overhead KB Squat x 8; P1 KB Lunges x 8
-Sprints
P1 Overhead KB Squat x 7; P2 KB Lunges x 7
-Sprints
P2 Overhead KB Squat x 7; P1 KB Lunges x 7
-Sprints
P1 Overhead KB Squat x 6; P2 KB Lunges x 6
-Sprints
P2 Overhead KB Squat x 6; P1 KB Lunges x 6
-Sprints
P1 Overhead KB Squat x 5; P2 KB Lunges x 5
-Sprints
P2 Overhead KB Squat x 5; P1 KB Lunges x 5
GEAR TIME: 30 Minutes:
– Split Pax into 2 groups
– First 4 work on the gear stations (Fire hose is the timer)
– Second group performs non-stop KB exercises
– Teams Flapjack; Rinse and Repeat 30 Minutes
Gear Stations:
Fire Hose Run 100 Yards
Weighted Sled Pull x 70 Yards
Hairburners w. 45lbs plate x 50 yards
Power Cleans and Press 115lbs Barbell
Kettle Bell Exercises:
– Cleans, Rack, Swing, Bicep Curl, Tricep Extension, Renegade Rows
Mary:
– 8 rounds
– P1 performs Medicine Ball Squat Thrusts (catch 1 bounce) 40 yards
– When P1 returns, hands Medicine Ball to next Pax, and calls out Mary Exercise
Exercises: Daisy Dukes, LBC, Russian Twists, Protractor, Flutter Kicks, Plank, Dolly, Freddie Mercury
COT
Moleskin:
Today was a lot of fun. We have a strong group of guys each week that are seeking a little more our of a traditional workout. Each guy simply killed it out there. The overall individual efforts keep getting better and better each week. Whitesnake is truly coming into his own…T-Claps to him as he upped his bell by 10 lbs and didn’t miss a beat #gettinafterit!
We also had 3 FNG’s today, 2 that were FNG’s to the site and 1 new F3 FNG. Gene aka. Dr. Love ( just thought he was heading out for a normal jog around the track, boy was he surprised…however he (as I mentioned above) didn’t miss a beat and fit right in. Strong work and huge T-Claps for jumping right in to Olympus as your first Post. We hope you enjoyed it and really appreciated having you today. See you next week?
To all the others, it was an honor to lead this group today. Efforts like this make being a Q so rewarding. Thank you and hope to see each of you again in the future.
Respectfully – The Hoff
7 Men experienced a classic rewind as music was dialed up by our very own Whitesnake…and iHeart Radio selected the great “Here I go again” hit to kick off the grueling work at Olympus.
Warm up:
SSH with KB in Left Hand x 20 in cadence
SSH with KB in Right Hand x 20 in cadence
SSH x 20 (no BK)
Partner Work:
– P1 Sprints 75 yards to Kettle Bell Circle while P2 works station:
– QIC calls out what KB exercise for Pax to do each round
– When P1 gets back, P2 trades off implement and sprints to KB Circle and does work
– Each round Plank until all Pax return and await QIC to call out next KB Exercise for that round
Gear Stations Include:
Fire Hose Run x 100 yards
Weighted Sled Pull x 65 yards
Barbell Squats – Deep
Side-to-Side Sandbag Squat w. Press (starting point on ground at left, explode up with full press and end on the ground on the right side, flapjack and rinse and repeat)
Medicine Ball Squat Thrusts
Rope Pull Ups
Dumbbell Bicep Curls
Kettle Bell Exercises:
KB Swing x 20
KB Rack x 10 each side
KB Snatch x 10 each side
KB Upright Row x 20
KB Overhead Press x 20
Rounds x 2.5 – 45 minutes – LOTS of sprints, KB work and Gear
Mary
Starfish KB Russian Twists (Pax sit back-to-back in a circle of 7 and pass bells) Left x 20, Right x 20
Mountain Climbers over KB (SLOW) x 15 in cadence
Flutter Kicks with KB Press x 20 in cadence
COT
Molesine:
This workout was no joke and the team was incredibly impressive today. In my group, Fletch and Mighty Mite were leading the pack each round. It was so evident that QIC had to point out a memory of the first time he trained with Mighty Mite…at Day Zero. It was about 16 months ago and he was so far ahead of the rest of us, it inspired me to push myself to the next level which ultimate lead QIC in the direction of GORUCK, SPEARHEAD and Olympus. – Thank you MIghty Mite. You left a lasting impression on me and I never got a chance to tell you how much that day meant to me.
Fletch is a cardio machine and if Lab Rat were back he’d have some serious competition! Big League Chew needed no help with getting that squat bar over his head and continues to defy the laws of aging…he is 25 inside.
Gullah has lost a bunch of weight in the past year and has developed into an amazing Q and leader. If you haven’t posted with him in a while, come out and see how strong he’s become
Whitesnake has heart. This guy simply will not quit and has a really high level of determination. It will be nice to see where he ends up (from a training perspective) after a few months. My guess is that he’ll be wrestling for WWE!
And finally Harley…he represents Skunkworks really well! A true KB Machine!!
Again, thank you for posting with us and it is an honor to lead such a strong group of men.
Respectfully, The Hoff
13 Non BRR guys posted for an epic beat down at Olympus on Saturday…every other station alternated between cardio and heavy weight. The perfect combo for functional strength and power all in one.
Warm up:
SSH with KB in Left Hand x 20 in cadence
SSH with KB in Right Hand x 20 in cadence
KB Swing x 50
Jumping Squats with KB x 20
GEAR INSANITY: Stations Include:
1) 50Ft Fire Hose Drag 100 Yards
2) Side-to-Side Over Head Squat Thrusts with 75lbs Sandbag
3) Jump Rope Non-Stop
4) Weighted Sled Pull 80 Yards
5) Soccer Ball Dribble Around Cones 80 Yards
6) 35Lbs Plate Hair Burners 50 Yards
7) 88Lbs Kettle Bell Dead Lifts Non-Stop
8) Parachute Sprint 150 Yards
9) 115Lbs Barbell Clean Snatch Press Non-Stop
10) 200 Meter Sprint
11) Medicine Ball Squat Thrusts with Throws (one bounce)
12) Rope Pull Ups Non-Stop
13) Sledge Hammer Around the Worlds
14) Bicep Curls with Dumbbells
Rounds of Pax PAIN and Sled Pulls x 13
– Pax 1 Calls out KB exercise, then pulls weighted sled 80 yards
– When Pax 1 gets back, hands sled off to Pax 2, and Pax 2 calls out exercise
– Team Pax performs whatever exercise is called out non-stop until Sled comes back
– Exercises called out: Goblet Squats, Merkin/Man Makers, Tricep Extensions, Bicep Curls, Snatch, Single Arm Alt Press, KB Swing, LBC with KB Press, Flutter with KB Press, Dolly with KB Press, Diamond Merkins on Bell and Upright Rows w KB
COT
Molesine:
I titled this one Beast Mode for a reason. Quite simply put…I’ve been so impressed with all the workouts F3 has to offer! Over the past 1.5 years we’ve learned there is a niche for everyone’s taste buds, so men can go to sites that offer up the kind of workout they are looking for. To date however (other than Day Zero at time…when Radar and Haze bring out those sandbags or Diamond Head when Byron and Nibbler bring the gear) have I left an hour long workout completely destroyed. This is the staple that we’ve created at Olympus over the past 10 months. Beast Mode is on another Strongman/Cardo/Strength level and the men that posted today absolutely Crushed it out there. As Q, it is incredibly rewarding to see guys give it their all…that today was a representation of that Herculean effort on everyone’s part.
However, one thing to point out, Hacker may have the strongest groin in the world as being O2 deprived, he strapped on the sled straps wrong and pulled the weighted sled 80 yards with his pelvic region…unreal…lol.
Again, thank you for posting with us and it is an honor to lead such a strong group of me.
Respectfully, The Hoff
9 Men seeking to find their Extra Gear came to Meatheads today and crushed it Kettle Bell and Gear Style in an effort to prove the concept…that Meatheads belong in F3, that we kill HIIT Cardio and love moving heavy gear.
The Thang:
SSH x 30 (in cadence 60 reps)
– During set, THC called out “Burpees” and Pax had to drop and perform Burpees x 7, then continue SSH
– RInse and repeat 3 Cycles
Non-Stop KB Movements with Stations of Pain
– Partner Up; P1 Selects Any KB movement and performs it non-stop until P2 finished Implement
– YHC demonstrated Figure 8’s, Snatch, Rack, Rack w. Press, Single and Double Arm KB Swing, Goblet Squats, Press, Bicep and Tricep Curls, Around the World, etc. Basically Pax had to pick any of these
– 10 Gear/Cardio/Power Strength Stations
Stations:
1) 200 Meter Sprint
2) Farmer Carry (2) 45lbs Kettle Bells x 70 yards
3) Jump Rope
4) Sled Pull 60 yards 115lbs (metal on metal on the ground so drag resistance was extremely tough)
5) Parachute Sprint 140 yards
6) Hair Burners 50 yards with 35lb
7) 88Lbs Kettle Bell Dead Lifts
8) 35lbs Medicine Call Squat Throws – Single Bounce Catch-to-Squat-to-Throw x 40 yards
9) Dumbell Bicep Curls
10) Rope Pull Ups
Sled Circle: Pax calls exercises
– Form up into circle with Kettle Bells
– P1 calls out exercise for Pax to perform
– P1 runs with weight sled around perimeter of Pax Circle
– When P1 gets back passes off to P2 and P2 calls exercise while running sled around circle
– Rinse and Repeat until all 9 have gone
Exercises included: Goblet Squats, Alternating Snatch (nice one Banannas), Kettle Bell Press , High Pulls, Upright Row, KB Swing, Single Arm Swings, KB Press, Russian Twists
Mary
Daisy Dukes x 20 in cadence
Flutter Kicks x 40 in cadence
COT
Moleskin:
Kettle Bells and Gear was in full effect today. I am not sure which of the stations was the hardest because just when we thought we’d get a break, we move to the next station and tackle something even harder. OUTSTANDING EFFORT out there this morning. The men out here today were completely owned it as we are trying to prove the concept that HIIT train ing is better for your cardio vascular health, fat buring and strength gains than just strapping on shoes and jogging.
Long Running…”Drawbacks Galore…
“When you perform conventional cardio for long periods of time, it’s been found to deteriorate muscle tissue and decrease testosterone levels. That’s bad, obviously, but things get even worse. A recent study in The American Journal of Physiology found that steady-state cardio decreases the ability of muscles to absorb glucose after training.”
Sorry for the late post, just been really busy with work today. Please comment in the section below if you saw something worth opening a discussion about.
Again, Thank you for the honor of leading such a strong group of men.
Respectfully,The Hoff
It was a common theme today at Olympus…”wow, the running part was like a break” – Crab Cake as the Pain Stations were in full effect and 9 Gear Heads burned up some plates today
The Thang:
Warm Up:
SSH x 25
Goblet Squat with KB Press x 20
MTN Climbers- Jumping Over Bell in Slow Cadence x 15
Iron .5 Mile:
– Teams of 2
– P1 Indian Run Hairburners
– P1 pushes plate around track until complete exhaustion, falls over and P2 Pick up from there, P1 Sprint to P2 and flapjack until 2 laps are completed around the track
Partner Pain Stations:
– Partner Up
– P1 Pain Station Implement
– P2 Non-Stop KB Exercises
– After Timer goes off, switch. P1 Non-Stop KB Exercises, P2 Pain Station Implement
– KB Exercises: KB Swing, Snatch, High Rows, Single Arm Rows, Figure 8’s, Goblet Squat, Tricep Extensions, Bicep Curl, Single Arm Row, etc.
Station 1: Sprint 200 Meters
Station 2: Resistance Bands Laterarl Raise/Front Raise Superset
Station 3: MTN Climber of KB
Station 4: Weight Sled Pull
Station 5: Jump Rope
Station 6: Medicine Ball Squat Thrusts – Single Bounce Catch in Motion
Station 7: Bicep Curl with Dumbbells
Station 8: Soccer Ball Dribble 100 Meters Around Cone
Station 9: Rope Pull Ups
– 30 Minutes
Mary:
Seal Team Sit Ups x 30
Flutter Kicks x 30
COT
Moleskin:
Every man gave it 100% today. YHC was really impressed with everyone today and so much so, had to take a little time after workout in COT to stress how tough Olympus is and how much we appreciate you posting with us. At the end of the week, most Pax are tired, have Saturday plans and usually stay up later with the M the night before. All recipes for most to either Fart Sack or just post at sites where they wouldn’t have to move the kind of weight we do or want to destroy their bodies in a Herculean effort on Saturday mornings. Just the fact that you show up to do what we do week in and week out is impressive. I am truly honored to have the chance to grind it out with you.
T-Claps to Fletch who was actually running with the weight sled…Byron who decided to Side-Hop the sled, Mighty Mite who never took a break or Big League Chew that when it was his turn while off the implements, did some crazy stuff that made off us look in amazement. Crab Cakes for the humor and Quote of the day, Hacker for his resilience, Night Court for his return after having a new-born #nosleeptillBrooklyn, and as always Gullah for turning it up a notch by running to the site (with a kettle bell?).
The Iron .5 mile was no joke either. One day, we’ll need to get up to a mile, but today was a great effort all around. We did the mile with 3 man teams, but today we had 2 man teams and it was much harder #norest. However, I believe we finally discovered Byron’s one and only weakness, Hairburners (team finished last and YHC just had to call him out for carrying the plate the last 100 yards #pokingthebear :).
As always, it was a real treat to be able to lead such a great group of men today.
Respectfully, The Hoff
Today was a special day for SPEARHEAD. We were honored to be able to celebrate Angler’s 71st Birthday a little early this week and were welcomed by Dredd for this monumental occasion. There were many fine moments and I encourage the Pax to ask about Dredd’s feelings on fast food #classicrealAmerican!
The Thang:
– All exercises were set to a theme of 71
– Each section of the routine focused on a significant exercise we did with Angler during the last year at a GORUCK event
Warm up: COP: 71 Reps
SSH x 25
Squat and Overhead Ruck Press x 20
Mountain Climbers Jump over Ruck in Cadence x 15
8 Count Body Builders x 10
Merkin Wave x 1 round (actually went several rounds here beacuse it took Pax a while to figure it out)
Class 096: Shimmy Shim Shim / Crowd Surf
– Perform Shimmy Shim Sim as a team for 35.5 yards
– Failed. Penalty Merkins x 10
– Perform Crowd Surf as a team for 35.5 yards
– YHC called audible after everyone got to go due to time constraints
Class 815: Partner Rep work with Sprints of 71 yards x 2
– Partner up teams of 2
– P1 Mankers with Ruck Press; P2 Sprint 142 yards
– P2 Manmakers with Ruck Press; P1 Sprint 142 yards
– Rinse and Repeat until team gets to 71 total Reps
Class 990: Tie Up Rucks together (YHC had to exit for 1 minute…more on that later) and Lunge Walk 71 Yards as a team
Class 1064: Football Sled Push (simulating the pushing of that horrible Log we dragged for miles)
– 71 yards; Turn around, 71 more yards
Class 909: Sleeping Cadre
– Angler wounded, lie in casualty bag…act like he’s sleeping
– Carry him 71 yards, turn around, carry back 71 yards
Class 943: Seal Team Sit Up
– Rucks on Stomach
– Interlock Arms and shoulder-to-shoulder with Pax
– 71 Team Sit Ups
COT
Moleskin:
Great work out there gentleman. It was a true honor getting the opportunity to be out there leading you today. This day was very meaningful to us at SPEARHEAD as we honored our War Daddy who remains the oldest and only Vietnam Vet to complete a GORUCK Challenge. We can’t wait to see what this man is going to do in 2014-2015…a Heavy maybe??
Hats off to Dora and Hankey who came out early and ran 3 miles in preparation for this workout. Even though running does suck, it was cool to see Mr. Hankey’s leadership come out as he helped Dora with Sprint Intervals. Outstanding job guys
We also welcomed our FNG to Friday SPEARHEAD, Saurus. He is a silent assassin for sure and come out to his debut Q on Tuesday at SPEARHEAD. Should be a great one!
Personally, I learned more about how awesome ‘Merica is today from Dredd’s perspective. Just need to get a cheeseburger thrown at me in 30 seconds and build a Flintstone gym #thatslivin! Just as much as we were honored to do today for Angler, it was an honor to have Dredd out to see what we’ve been up to. Hope to see more of you out with us.
As for the rest and the whole team. You guys are what makes Q’ing so much fun. The Teamwork, Leadership and Work Ethic out there was phenominal! #dowork
As always, thank you for posting with us and it was a truly inspiration moment today… (aside from the minute I had to run off as I was literally experiencing a movement beyone belief, lol)
Respectfully, The Hoff
7 men seeking next level CSAUP stuff gathered at SPEARHEAD this morning and literally pushed weights plates for a Mile with a minimum of 45LBS Ruck,…as a Warm-up.
The Thang:
05:00 IRON MILE WARM UP
– 45LBS Minimum Ruck Sack on each Pax
– 2 Teams of 3
– Weight Plate
– 4 Laps = 1 Mile
– P1 pushes plate until reaching complete exhaustion, P2 and P3 jog behind
– P2 pushes plate until reaching complete exhaustion, P1 and P3 job behind
– P3 pushes plate until reaching complete exhaustion, P1 and P2 jog behind
– Rinse and repeat for a mile
05:28: Completion in 28 Minutes
05:30 BEGIN SPEARHEAD Workout
The Thang:
In Honor of the fallen soldiers of Operation Red Wing 6/28/05
– 6 Lanes (or Stations) on the Track
– Each lane perform 28 reps of each exercise
– Once a full round is completed sprint around track
– Target 5 rounds in 30-45 minutes
Lane 1: Merkins x 28
Lane 2: Sit ups x 28
Lane 3: Lunge Walk with Ruck Overhead Arms Locked Out x 28
Lane 4: Squat with Ruck Press x 28
Lane 5: Dead Lift Ruck x 28
Lane 6: Ruck KB Swing x 28
COT
Moleskine:
This was some varsity level stuff today men. Just the IRON MILE alone was brutal. Followed up by the 6.28.05 routine made us feel like we whipped. T-Claps to Daniel Son who was amazing pushing those plates. He and Hankey are now in the running for Selection so guys if you need help, we will be glad to put together a Selection plan for you…and don’t forget Liquor Cycle who might have the fastest plate push time ever and also my want to do Selection. Somone EH him into signing up!!
Please sound off below as I have a busy day and can’t type anymore.
Again it was an honor to lead such a strong group today. You are what makes Q’ing fun!
Respectfully, The Hoff
13 Men seeking something different came out to Olympus today and crushed it Gear Style.
The Thang:
SSH x 50 (in cadence = 100 reps)
Rage Against the Gear: Stations of Pain
– 16 Gear/Cardio/Power Strength Stations
– Fire Hose Drag was the timer
– When Hose returned Pax move to the next station to the right
Stations:
1) 200 Meter Sprint
2) Farmer Carry (2) 45lbs Kettle Bells x 70 yards
3) Jump Rope
4) Sled Pull 40 yards 115lbs (metal on metal on the ground so drag resistance was extremely tough)
5) Parachute Sprint 140 yards
6) Hair Burners 40 yards with 35lb
7) 45lbs Kettle Bell Swing
8) 35lbs Medicine Call Squat Throws – Single Bounce Catch-to-Squat-to-Throw
9) Single Leg Jump over ruck Mountain Climbers
10) Dead Lift 88lbs KB
11) 70lbs Move Sandbag 120 yards
12) Bear Crawl 40 yards
13) Fire Hose over shoulder run x 120 yards
14) Duck Walk 40 yards
15) Rope Pull Ups
16) Sledge Hammer Right/Left
Sled Circle: Pax calls exercises
– Form up into circle with Kettle Bells
– P1 calls out exercise for Pax to perform
– P1 runs with weight sled around perimeter of Pax Circle
– When P1 gets back passes off to P2 and P2 calls exercise while running sled around circle
– Rinse and Repeat until all 13 have gone
Exercises included: Goblet Squats (twice), Burpee Squat Thrusts with Kettle Bell Press (twice), High Pulls, Upright Row, KB Swing, Burpees, Tricep Extensions, Bicep Curls, Over-head KB Press, Flutter with KB Press, Russian Twists
Jack Webb: KB Press with Bicep Curl
KB Press x 1; Bicep Curl x 4
KB Press x 2; Bicep Curl x 8
KB Press x 3; Bicep Curl x 12
KB Press x 4; Bicep Curl x 16
KB Press x 5; Bicep Curl x 20
FLAPJACK
KB Press x 20; Bicep Curl x 5
KB Press x 16; Bicep Curl x 4
KB Press x 12; Bicep Curl x 3
KB Press x 8; Bicep Curl x 2
KB Press x 8; Bicep Curl x 1
COT
Moleskine:
Special thanks to Jason Rhymer of Rhymer Fitnesss who inspired us with routines like this and helped with some of the gear used today.
Rage Against the Gear was in full effect today. I am not sure which of the stations was the hardest because just when we thought we’d get a break, we move to the next station and tackle something even harder. OUTSTANDING EFFORT out there this morning. The new direction we are taking with this site is a total shock to the body as most of these movements aren’t things we usually do when training. But that didn’t matter…The men out here today were completely owned it.
T-Claps to Mr. Hankey for doing all this with a 45lbs Ruck on his back #selectionhopeful! I even believe I heard Geraldo or Banannas say that no one from SPEARHEAD should be allowed to come out to Olympus because this guy is on a totally different level (even at SH we look at this guy like he’s Van Damme In Universal Soldier…all he needs to do is sit in a tub of ice for a little bit and he’s all charged up). He’s like Liquor Cycle on steroids. When he took that sled Waaaaay out of the way while we were doing Burpee Squat Thrusts with KB Press, there was a diabolical look in his eye.
And how about Wolfman with that sled run? Flashbacks of being a Safety for Pitt hunting down a WR or RB to crush his helmet into. Nice work Wolf!
YHC has to admit, immediately after the final rep I coughed, started to cramp and dry-heaved a couple times…if there was any fluid left in my body I would have puked for sure…which would have been awesome, lol.
T-Claps all around. Thank you for posting with us today at Olympus. Gullah and i really appreciated your willingness to try something different. Our goal is to bring something new each week. We are thrilled at the new direction of Olympus and hope to see more Pax each week.
Again, Thank you for the honor of leading such a strong group of men and for making my Century Q a memorable one.
Respectfully,
The Hoff
Come see the new direction of Olympus tomorrow as we are briniging Rock tunes with a ton of Gear to make the workout challenging and fun. It will have a slight Cross-Fit influence mixed with stations of Cardio and Heavy Gear.
Tomorrow will be “At your own Pace” so guys can dial up the intensity as they see fit and be in control the beatdown on an individual level.
It’s also a Century point for The Hoff as it’s the 100th peer led workout since joining F3, SPEARHEAD and team SPEARHEAD.
P.S. On a side note, there will be Zero GORUCK influence at Olympus moving forward.
Hope to see you in the Gloom
The Hoff