Said SH Alumn Culkin as we were laying on the asphalt passing the scorchingly hot weight plate that had a foul smell of burnt rubber and sparks coming off of it…needless-to-say CSAUP was in full effect this morning at SPEARHEAD. No human should have to do hair-burniners for almost a mile…
The Thang:
SSH (in Cadence) x 49.5 or 99 reps
Iron Mile – CMIYC Hair=Burners + Exercises
– 2 teams of 3 Pax
– P1 pushes weight plate as far as he can before falling over in exhaustion
– P2&P3 perform called exercise x 9 reps and sprints to P1
– P2 pushes weight plate as far as he can before falling over in exhaustion
– P1&P3 perform called exercise x 9 reps and sprints to P2
– P3 pushes weight plate as far as he can before falling over in exhaustion
– P1&2 perform called exercise x 9 reps and sprints to P3
Round 1: Manmakers with Ruck Press
Round 2: Merkins
Round 3: LBC’s x 25
COT
Moleskine:
Not much to read above, but this was one of the most physically demanding routines that we’ve done in a while…Dora said it best, “The last time I was on my back due to exhaustion was Greensboro…Thank you Hoff”…lol
T-Claps to everyone! Thankful to have Dora’s DFQ spirit out there today as it kept all of us moving and Clueless conqured a mental obstacle. Once he got the angle right, he moved that plate really far each time!
Again, Thank you for letting me lead.
Respectfully,
The Hoff
SPEARHEAD brought out some today today and headed in a new direction as 9 Pax were welcomed to a 15 station rotation featuring a lot of gear. It was 45 minutes of pain, Varsity Style, and just what the Dr. ordered for Welcome Party Training (from DFQ cardio perspective)..
The Thang:
Warm Up: NASCAR PLATE PUSH
– Pax spreads out in a wide circle
– P1 performs Hariburners with 45lbs Plate around the inside of the circle
– P1 pushing plate calls out exercise for Pax to do Non-Stop until plate makes it all the way around
– P1 hands plate off to P2 and P2 pushes around circle.
– Flapjack until all Pax have gone
Exercises Called Out:
– Flutter Kick
– Merkins
– Squats
– Manmakers
– Overhead Press
– Dolly
– Monkey Humpers
Circus of Pain:
– 15 Stations
– Firehose or Parachute station was the timer, YHC called out ” TIME” and Pax moved to next station
– Rinse and Repeat without breaks
Station 1: 50 yard Sprint to Picnic Tables, Perform 5 Box Jumps, 50 yard sprint back
Station 2: Farmer Carry (2) 55lbs Kettle Bells 70 yards (35 yards up and 35 yards Back)
Station 3: Jump Rope Non-Stop
Station 4: Sled Pull with 190Lbs loaded on
Station 5: Parachute Sprint x 150 yards (75 up and 75 back)
Station 6: Kettle Bell Swing with 55lbs Kettle Bell
Station 7: Hair Burners with 45lbs Plates x 30 yards (15 yards up and 15 yards back)
Station 8: Ruck Manmakers
Station 9: Over-Ruck Single Leg Jumping Mountain Climbers
Station 10: Medicine Ball Squat Thrust Throw – catch on single bounce and Squat Thrust Throw over and over
Station 11: Rope Pull Ups (yes…you read that right, a rope slung over the backetball goal, and with a rope in each hand perform as many pull ups as you can)
Station 12: Ruck Curls
Station 13: Duck Walk
Station 14: Goblet Squats
Station 15: FIRE HOSE Run 100 Yards (50 Yards Up, 50 Yards Back)
Time 45 Minutes
COT
Moleskine:
What a morning we had out there! Lots of gear and switching from cardio to strength with every other station. It definitely kept the heat rate maxed the whole time. Thank you Bryon for loaning me some extra gear to make this work and Dora for lettimg me come over and pick up all this stuff.
Today was about 1 thing….How far could you push yourself. How can you break through your personal plateau? Hopefully we answered those questions as it was you against yourself.
I’ll never forget Dora laying on the Fire Hose has Mr. Hankey pulled him…bruit strength and a nice break for Dora to kick back, relax and enjoy the ride
Also, LC for his weaving in and around all the Pax during NASCAR warm up
Thank you for our SC brothers from Thursday’s SPEARHEAD Lunch Workout, Cobra Kai and Sasquatch for making the trip. You guys are total badasses and can’t wait to workout more with you.
All others, OUTSTANDING work today!
As always, it is a blessing for us to have the resources and good people to train with day in and day out. It was my pleasure to lead such strong men and thank you for brining your A game today. Respectfully, The Hoff
Tomorrow morning, SPEARHEAD is shaking things up and going GEAR. If you don’t have a Ruck,no problem. If you want to get a totally different, challenging and effective workout, come out to Carmel Middle School (Bus Lot on the left). Launch time is 05:30 – Promptly.
We hope to see some new faces and it will not disappoint.
Respectfully,
The Hoff
Olympus heads into a new direction as 5 Pax were welcomed to an 11 station rotation featuring a lot of gear. It was to be an hour of pain, Varsity Style.
The Thang:
Warm Up In Cadence:
SSH x 30
Windmills x 15
Arm Rotations x 30
Circus of Pain:
– 11 Stations
– Station 1 was the timer, when station 1 was completed, All Pax drop what they were doing to Run to next station
– Rinse and Repeat without breaks
Station 1: 75 yard Sprint to Track, Perform 10 Box Jumps, 75 yard sprint back
Station 2: Farmer Carry (2) 55lbs Kettle Bells 60 yards
Station 3: Jump Rope Non-Stop
Station 4: Sled Pull with 190Lbs loaded on
Station 5: 200 Meter Sprint
Station 6: Kettle Bell Swing with 45lbs Kettle Bell
Station 7: Hair Burners with (2) 25Lbs Plates (1 for each hand)
Station 8: Ruck Bone Crusher (105 Lbs Sand Bag filled with sand and weight plates) 60 Yards
Station 9: 40′ Firehose Sprint 50 yards down until end passes cone; grab other end and sprint 50 yards back
Station 10: Medicine Ball Squat Thrust Throws (catching ball after 1 bounce and squat throw again, over and over) 35lbs Ball
Station 11: Rope Pull Ups (yes…you read that right, a rope slung over the backetball goal, and with a rope in each hand perform as many pull ups as you can)
Time 50 Minutes – 10 Left for KB work
Jack Webb: Kettle Belll Press/ Bicep Curl
KB Press x 1 / KB Bicep Curl x 4
KB Press x 2 / KB Bicep Curl x 8
KB Press x 3 / KB Bicep Curl x 12
KB Press x 4 / KB Bicep Curl x 16
KB Press x 5 / KB Bicep Curl x 20
FLAP JACK
KB Press x 20 / KB Bicep Curl x 5
KB Press x 16 / KB Bicep Curl x 4
KB Press x 12 / KB Bicep Curl x 3
KB Press x 8 / KB Bicep Curl x 2
KB Press x 4 / KB Bicep Curl x 1
Mary
Flutter Kick – Dolly Combo with KB Press (every 4 reps switch from flutter to dolly and so on) x 20
LBC x 100 OYO
COT
Moleskine:
What a morning we had out there! Lots of gear and switching from cardio to strength with every other station. It definitely kept the heat rate maxed out for an hour. Thank you Bryon for loaning me some extra gear to make this work and Dora for lettimg me come over and pick up all this stuff.
T-Claps to Hacker as he’s the most loyal and hardest working person I know. Never complains, doesn’t say much at all durinng the workouts and you can see such intensity and focus when he’s crushing it out there.
Extra Claps to Gullah who was flexible enough to let me change our planned routine at 8pm the night before #pleasantlysuprised!
As always, it is a blessing for us to have the resources and good people to train with day in and day out. It was my pleasure to lead such strong men and thank you for brining your A game today. Olympus is gearing up!
Respectfully, The Hoff
Pax,
If you are looking for something similar to Bryon’s Circus of Pain, we will be running a Crossfit style with gear tomorrow at Olympus (Elizabeth Lane Elementary). Come out tomorrow at 07:00 for a killer cardio and strength workout.
The Hoff
3 Men gathered today at SPEARHEAD for a Battle Royle, Royal Rumble, Bash at the Beach, Wrestle Mainia, etc. kind of beat down between 2 men. 1 seeking the title and the other defending. Who will come out Champion? Angler graciously was nominated our referee.
The Thang:
* ALL work done with 45Lbs in Rucks (Hoff Brought Weight Plates to even it out)
Warm up:
SSH x 20
Burpees x 15
1/4 Mile Run Around Track
4 Rounds of Track Pain for the Undisputed Heavyweight Championship!
– Each Lane represents new exercise
– Once complete move to next lane and #dowork
– First one finishes wins
Round 1:
Lane 1: Ruck Front Squat x 25
Lane 2: Ruck Press x 25
Lane 3: Ruck Row x 25
Lane 4: Ruck Bicep Curl x 25
Lane 5: Sprint 1/4 Mile
Round 1 Winner: Hoff
Round 2 (Hankey Q):
Lane 1: Elbow Plank Crawl (only elbows and feet touch ground) x 100 (25 x 4 paces up, 4 paces back)
Lane 2: Plank Jack w. Merkins x 25
Lane 3: Parker Peter x. Merkins x 25
Lane 4: Burpee x 30
Lane 5: Sprint 1/4 Mile
Round 2 Winner: Hankey
Round 3:
Lane 1: Diamond Merkins x 25
Lane 2: Wide Merkins x 25
Lane 3: Merkins x 25
Lane 4: NEGATIVE Merkins x 25 (these were HORRIBLE…5 second negative each rep)
Lane 5: Sprint 1/4 Mile
Round 3 Winner: Tie
Round 4:
Lane 1: Monkey Humpers x 25
Lane 2: Monkey Humpers x 25
Lane 3: Monkey Humpers x 25
Lane 4: Monkey Humpers x 25
Lane 5: Sprint 1/4 Mile
Round 4 Winner: Hankey
Hankey Crowned SH Champion!!!
COT
Molesine:
Today was about simply crushing it. Mr. Hankey proved to be the better man by a LONG shot. I attribute my lack of energy to the No Carb Diet but not to take anything away from Hankey as even at my best, he would have killed me. This guy is on a completely different level…I guess being 26 gives you that extra gear. Nice work out there brother.
Get ready for his routine when he gets to Q…those elbow plank crawls were brutal and it just got worse and worse!
As always, Angler is the most reliable person I know. He show’s up every week injured or in pain and works through it #DFQ!
Again, it was a pleasure to lead you men today and I am looking forward to more SPEARHEAD sessions like this to come.
Respectfully, The Hoff
Without having to get into any water, we all got pretty wet today at SPEARHEAD. Take a quick look at the direction our new AO has taken our workout. The intensity was off the charts and so was the cardio.
The Thang: (All exercies performed with 35-50lbs Rucks)
Warm Up: Suprise…Time to work!
Circle Up: (8) Count Body Builders / Monkey Humper JACK WEBB
(8) Count BB x 1 / Monkey Humper x 4
(8) Count BB x 2 / Monkey Humper x 8
(8) Count BB x 3 / Monkey Humper x 12
(8) Count BB x 4 / Monkey Humper x16
(8) Count BB x 5 / Monkey Humper x 20
(8) Count BB x 6 / Monkey Humper x 24
(8) Count BB x 7 / Monkey Humper x 28
(8) Count BB x 8 / Monkey Humper x 32
(8) Count BB x 10 / Monkey Humper x 40
Indian Run w. 35lbs Sandbag .80 Miles
– Halfway Break for Merkins x 20
Low Crawl x 30 yards
Sniper Drills Across Field
Baseball Beatdown:
– Each Base Pax performs a set number of Exercises
– After completing, Bear Crawl to next base
– 3 rounds
– Team 1 vs Team 2
Round 1:
Single Arm Ruck High Pulls x 20; Bear Crawl to next base
Merkins x 30; Bear Crawl to next base
LBS’s x 40; Bear Crawl to next base
Ruck Squat x 50; Bear Crawl to next base
Round 2:
Bicep Ruck Curls x 20; Bear Crawl to next base
Merkins x 30; Bear Crawl to next base
Tricep Ruck Extensions x 40; Bear Crawl to next base
Ruck Upright Row x 50; Bear Crawl to next base
Round 3:
Tricep Ruck Extensions x 40; Lunge Walk to next base
Merkins x 30; Lunge Walk to next base
Bicep Ruck Curls x 20; Lunge Walk to next base
Indian Run with 35lbs Sandbag .80 back to start point
– At Bridge: Merkin Wave x 15
– Jail Break Indian Run Back
COT
Moleskin:
Killer work out there guys. The intensity kicked us in the teeth right from the beginning. The looks on everyone’s face when YHC called out BB / Monkey Humpers Jack Webb was priceless….Good morning! I remember now why we used to have hydration bladders (or Kidneys) in our rucks during workouts as I almost jumped in the creek for a drink.
I have to make this one short today. Don’t forget about the Brew Ruck this weekend. Check it out at www.teamspearhead.com
As always, it’s an honor to workout and lead such great individuals.
Respectfully, The Hoff
Today, we shook things up a bit and got attacked by an army of ants while doing a relay race with Logs and Kettle Bells…yes, that’s right… 2 heavy logs were used as Batons today at Olympus.
The Thang:
Warm Up:
Kettle Bell Indian Run
– 35Lbs KB starts in the back
– Last Pax picks up bell and sprints to the front of the line, then drops bell
– As Pax pass the bell, last man picks up KB and sprints to the front
– x 2 Laps
Arm Rotations Forward (In Cadence) x 20
Arm Rotations Reverse (In Cadence) x 20
Arm Arises (In Cadence) x 30
Logs and KB Relay Race
– 2 Teams of 3; 1 person from each team stand at cones
– 3 Cones spread out evenly around the track
– First Teammate on each team leaves KB and Shoulders Heavy Log
– First group sprints to the second group in Relay Race Format handing off Logs to next group
– Second group sprints to the third group, passes logs and third group sprints to the starting point on track.
– PAX perform continuous called KB Exercise the entire time (with the exception of when running with log of course)
– Losing Team has to pay 5 Burpee Penalty each round
Round 1: Kettle Bell Swings
Round 2: Figure 8’s
Round 3: Goblet Squat Thrusts with KB Press
Round 4: Kettle Bell Swings
Round 5: Figure 8’s
Round 6: Goblet Squat Thrusts with KB Press
Results: Team 1 wins 5 / Team 2 wins 1
COP: Target 500 reps
– Each Pax takes turns calling out exercises in cadence
– Goal is to reach 500 reps within remaining time
– YHC can alter exercise if it doesn’t make sense (from a Muscle progression standpoint)
Exercises:
Hacker: Tricep Extensions x 30
BLC: KB Swings x 100
Louis: Bent Over Rows x 50
Byron: Single Arm Swings x 40
The Hoff: Monkey Humpers x 100
Yankee: Renegade Rows x 50
Hacker: Goblet Squats x 20
BLC: Upright Right Rows x 30
Louis: Goblet Squats x 20
Byron: Louganis x 10; Single Arm Snatch x 20;
The Hoff: Bicep Curls (with Negatives) x 20; Merkins x 10
GOAL ACHIEVED: 500 Reps!
COT:
Moleskin:
The work keeps getting harder and harder at Olympus. The log runs were devastating to the cardio for sure. T-Claps to EVERYONE in the group today, and Triple claps to those who went and helped with the Fallen Tree in Matthews. After this workout moving logs and debris from that massive tree will have us wrecked for the weekend for sure (BLC, Clueless,Byron and The Hoff – TY).
Extra shot out to Louis who also had big physical demands afterwards as he was signed up to teach martial arts and run a workout for 3 groups #bruceleestyle.
Next time, no ants!
Sorry for the short Moleskin as we have a lot to do today. Again, thank you for posting at our site and I greatly appreciate the opportunity to workout with such amazing individuals.
Respectfully – The Hoff
The Dawn of the Liquor Cycle part 2 had 7 guys sucking wind, muscles on fire and working as a team today at SPEARHEAD!
The Thang
IW x 25
Merkins x 20
8 Count Body Builders x 15
Jack Webb Shoulder Press/Merkins
Merkins x 1 / Shoulder Press x 4
Merkins x 2 / Shoulder Press x 8
Merkins x 3 / Shoulder Press x 12
Merkins x 4 / Shoulder Press x 16
Merkins x 5 / Shoulder Press x 20
Merkins x 6 / Shoulder Press x 24
Merkins x 7 / Shoulder Press x 28
Merkins x 8 / Shoulder Press x 32
Merkins x 9 / Shoulder Press x 36
Merkins x 10 / Shoulder Press x 40
Merkins x 9 / Shoulder Press x 36
Merkins x 8 / Shoulder Press x 32
Merkins x 7 / Shoulder Press x 28
Merkins x 6 / Shoulder Press x 24
BLUE FALCON: SWITH TO 8 Count Body Builders
(8) Count BB x 5 / Shoulder Press x 20
(8) Count BB x 4 / Shoulder Press x 16
(8) Count BB x 3 / Shoulder Press x 12
(8) Count BB x 2 / Shoulder Press x 8
(8) Count BB x 1 / Shoulder Press x 4
TOTAL Reps Jack Webb x 464
6 Man SLED Work
Move Sled 15 yards; Rotate to next position on sled. Man on End Stand on Sled and be “Coach” on Sled x 100 Yards
Rinse and Repeat
Move Sled 15 yards; Rotate to next position on sled. Man on End Stand on Sled and be “Coach” on Sled x 100 Yards
– Final 15 yards: BEAR CRAWL WHILE PUSHING SLED
Jail Break to Rock (Loser does 8 Merkins)
– Team did 8 Merkins together
COT
Moleskin:
What a killer routine today by Liquor Cycle! Non-Stop work and very high intensity. All this work with a 45lbs ruck makes the routine twice as hard, especially the 8 count BB’s.
T-Claps to Double Trouble who kept pace the whole time and practically pushed the entire right side of that sled himself #Fessickinthehouse. And respect to ODB who made it through his first full week of F3 and SPEARHEAD. Hope to see you and Hanky for a long time!
Shot out to Mr. Hanky who help YHC call out every rep of the Jack Webb…without him, it would have been a quiet cadence #sufferinsilence! And Angler, our War Daddy was a machine on that sled. I wouldn’t want to have had him as my football coach!
Clueless – what else can I say about this guy. He does everything with a smile, fully embracing the suck, keeping us on track with the counts and providing an anatomy lesson each workout #googlespringer (new name?) lol.
As always, Thank you to Liquor Cycle for providing such a great lead and to the team for putting in the effort, heart and will power to workout with us today.
The Hoff – On Behalf of Liquor Cycle
6 Men posted for a smoke-fest today at Olympus. If you haven’t tried out this site, come give it a shot. The cardio and strength training was off the charts!
Lab Rat and Hoff Alternated Q and Cadence for an hour
The Thang:
Warm Up (In Cadence…meaning 1,2,3,1 counts so we did double the actual reps in what is listed below for the Warm Up)
SSH x 20
IW (with a Jump at the end of each) x 20
Mountain Climbers x 20
Windmills x 20
Pendulum Plank x 20
KB Goblet Squats x 20
Shoulder Rotations Forward x 20
Shoulder Rotations Backward x 20
KB Good Mornings x 20
Stagger Merkin Right x 15
Stagger Merkin Left x 15
KB HIGH Figure 8’s x 20
Total WARM UP Reps in Cadence: 230 Cadence Reps/ 320 Actual Reps (Not counted in the 1,050)
Partner Up for 1 Mile Suicides in between Reps
– P1 – Performs Exercises; P2 – Suicides 10, 15, 20 yards (70 yards sprint total each run)
– Reps are accumulative. Each Round team needs to get to 100 Reps
1) KB One-Handed Swings Right x 100
2) KB One-Handed Swings Left x 100
3) KB Two Handed Swings x 100
4) KB Clean Right Hand x 100
5) KB Clean Left Hand x 100
6) KB High Pull Right x 100
7) KB High Pull Left x 100
8) KB Snatch Right x 75
9) KB Snatch Left x 75
Jacob’s Ladder Shoulder Press/Bicep Curl
KB Shoulder Press x 1; KB Bicep Curl x 4
KB Shoulder Press x 2; KB Bicep Curl x 8
KB Shoulder Press x 3; KB Bicep Curl x 12
KB Shoulder Press x 4; KB Bicep Curl x 16
KB Shoulder Press x 5; KB Bicep Curl x 20
KB Shoulder Press x 20; KB Bicep Curl x 5
KB Shoulder Press x 16; KB Bicep Curl x 4
KB Shoulder Press x 12; KB Bicep Curl x 3
KB Shoulder Press x 8; KB Bicep Curl x 2
KB Shoulder Press x 4; KB Bicep Curl x 1
Tricep Extensions x 50
Total Kettle Bell Reps: 1,050
Mary:
KB Louganis x 10
KB Press with Flutter Kicks x 20
LBC’s x 100
Total Reps for the Entire Workout: 1,560!
Moleskin:
Phenomenal work out there guys! If you need cardio and want muscle growth, come to Olympus. Today was a complete nightmare and we loved every minute of it. T-Claps to Lab Rat for working late in his laboratory coming up with his part on this one #unreal. Triple T-Claps to our FNG to Olympus and FNG this week to F3, Mr. Hanky. After doing this routine, he left to do the spartan training at Country Day today #totalbeast.
I’ve got to partner up with BLC more. This guy is a KB swinging machine. When most of us were only able to get 10 reps in during the P2 Suicides, he was consistently getting 15 in (also let me point out that most of the movements above were only 10-15 reps per turn so guys had to do 4-5 Suicide Runs each per round.
-That’s 280-350 yards x 9 rounds = 2,520-3,150 yards or 1.5-2 miles of Suicides #brutal!
Again, thank you for the opportunity for us to lead you and we appreciate you coming out and posting with us today.
Respectfully,
The Hoff and Lab Rat