Six pax gathered in the gloom for the Friday Spearhead beatdown.
Hoff Posting on Behalf of Clueless
The Thang:
Warm-up (In Cadence = meaning we did twice the reps listed below) :
SSH x 13
Imperial walkers x 13
Merkins x 21
Sit-ups x 31
The merkins and sit-ups with respective counts were done to track with the Spearhead Challenge of the Month #SHcotm for which the goal by end of May is 65 merkins and 75 sit-ups each in under 2 minutes to crush the selection PT assessment.
Six pax working on their six-packs?
Rucks –on and move most Rikki-tik to picnic tables on northeast side of Carmel Middle School.
First evolution :
Step-ups, knee-ups, push-ups for rounds of (3) 21, 15, 9.
– Step-ups done 4 count ( up, up, down, down lead with left leg
– Knee-ups on Picnic Table (start in down position, then go down- hold it, rewind. Knee-ups start in up position)
– Merkins (Q says down, pax count reps. Pax, thanks for helping Clueless with that).
Rinse and Repeat x 3
Rucks –on and move most Rikki-tik to northwest end of field.
Second evolution :
All but 1 pax line up with pax 1,3,5 standing, pax 2,4 supine for Australian pull-ups. Pax 6 performs nonstop burpees while pax 2,4 do 10 pull-ups…Pax 1,5 hold ruck in outside hand. Rinse and repeat until all pax have done burpees.
Rinse and Repeat x 6 rounds
Third evolution :
Deep ruck-squats, ruck upright rows, 4 count flutter kicks for rounds of 21, 15, 9.
Use of fence rail was optional to get deeper drop on squat.
Rinse and Repeat x 3 rounds
Rucks –on and move most Rikki-tik to parking lot.
Fourth evolution :
Isometrics. Pax 1,3,5 fry thighs in wall sit while pax 2,4 annihilate abs in plank while pax 6 rucks most Rikki-tik
75 Yards there and Back = 150 yards To end of parking lot and back.
Rinse and repeat until all pax have rucked. #smokedthigh
Fifth evolution :
With 2 minutes left, Q relinquished control to the master of beat-down,
MERKIN WAVE: The Hoff pulverized pecs with merkin waves. There’s a strategy to the wave, both to survive and to punish.
Rinse and Repeat x 15 rounds
Moleskin:
The intention was to pursue a workout at sufficient speed and sustainable intensity to tax the cardiovascular system and the muscular system stopping short of muscular failure.
I hope you enjoyed the workout and felt it was worth your time to post. It was a pleasure and an honor to Q, Thank you- Clueless.
Hoff Posting on Behalf of Clueless
5 spirited and excited SPEARHEAD men had 1 mission with several objectives today at our new Tuesday AO (Boyce Park via. McAlpine Greenway Sardis Rd and Old Bell). 1) Get a great training Log from the Pile at Old Bell, 2) Ruck Log to Boyce Park in 20 Minutes, 3) Suffer through intense Hill work, 4)Log PT and 5) Time Hack back to Old Bell by 06:15. Outcome…All objectives met and exceeded expectations!
The Thang
Mosey to stack of freshly cut down trees
Objective #1: Pick out perfect 5 man Log
Objective #2: Ruck Log to Boyce Park in 20 minutes
Result: 16:46 seconds – Great work team. Reward (see Objective #3, hehe)
Objective #3: Hill Work
P1 “Strapless Ruck” – Sprint down paved hill 1/4 miles to bottom, turn around, sprint back up. Total 1/2 Mile Hill Run
P2 Non-Stop Burpees until P2 returns
Flapjack
Result: SMOKED! Reward (see Objective #4)
Objective #4: TEAM Log PT
– Merkins on Log x 40
– Overhead Press Shoulder to Shoulder x 20
– Hold Press x 30 Seconds
– Team Log Squats x 30
– Flutter Kick Over Log x 50
– Seal Team Team Sit Ups x 33
Result: Smoked. Reward (See Objective #5)
Objective #5: Time Hack Back to Old Bell in 12 Minutes
Result: Goal Achieved 11:52 seconds
COT
Moleskin:
Awesome work all around team! The worst part for me was the hill work. T-Claps to BTB who OWNED that hill. He beat me and BLC by at least a minute….that man is a power walking machine!
Dora came out to the new AO today with a new look….may take some time to get used to so if you haven’t seen it, make sure to get out here next week as he is up for Q next Tuesday at the new AO. I promise it will be one that you will not want to miss!
Clueless continues to be the most interesting person I’ve ever known. Does anyone remember the exact quote he made today in regards to Humans being units of measure, or something like that??
BLC and I are doing the GRC again Friday….and the new rule is it’s going to be a “silent” challenge. If interested to see what that is like, come on out and shadow.
Sorry for the late post as work took all my time today…go figure, I actually have to work at the job and can’t mess around with posts….the new boss is Intense…lol.
As always, TY for letting me Q again and for coming out to the new AO!
Respectfully – The Hoff
(4) SPEARHEADS triumphed over the fartsack tractor beam ( “Eighty percent of success is showing up.” – Woody Allen) to post at CMS for a high intensity continuous kettlebell ( HICK ) workout. The QIC arrived with 10 pro kettlebells ( Valery Federenko would have been proud) ranging in weight from 12 to 32 KILOGRAMS, 25 – 72 pounds. No one left disappointed
The Thang
Brief Warmup:
Pax farmer walk KB’s from parking area to turf, then
First Evolution – Stations of downpainment:
Stations:
Second Evolution – Modded Wod , there’s a lot to like about Cindy:
Each pax selects a KB, does 3 exercises each round: Merkins, 4 count flutter kicks, Russian swings ( the Pavel variety).
Begin with 10 reps for the first round , then 15 for the second, then 20 for the third, and so on. AMRAP for 10 minutes.
Time flies when you’re having fun. All pax finished in the round of 25 or 30 or 35.
COT
Moleskin:
I love the smell of gloom first thing in the morning. A beautiful morning it was to share with like-minded SPEARHEAD brothers. Thank you for posting, and thank you for letting me Q –
The Hoff posting on Behalf of Clueless
7 Men entered into Olympus where there were 2 very different styles combined into one workout today as an Unstoppable Force Met the Immovable Object…what came out was a NASTY hour long beat down
The Thang:
GULLAH on Q
COP:
SSH x 20
Mountain Climbers x 15
KB Good Mornings x15
KB Diamond Merkins x 10
Starfish Circuit: Round 1
– Center Field meeting point
– KB Swings x 20
– Sprint to 1st Corner: Burpees x 10; Sprint to Center Field
– KB Swings x 20
– Sprint to 2nd Corner: Jump Squats x 15; Sprint to Center Field
– KB Swing x 20
– Sprint to 3rd Corner: Dips x 20; Sprint to Center Field
– KB Swing x 20
– Sprint to 4th Corner: LBC’s x 25; sprint to Center Field
Starfish Circuit: Round 2
– KB High Pulls x 30 (15 each arm)
– Sprint to 1st Corner; Carolina Dry Docs x 15; sprint to Center Field
– KB High Pulls x 30 (15 each arm)
– Sprint to 2nd Corner; High Knees x 20; sprint to Center Field
– KB High Pulls x 30 (15 each arm)
– Sprint to 3rd Corner; Pull ups x 15; sprint to Center Field
– KB High Pulls x 30 (15 each arm)
– Sprint to 4th Corner; Flutter Kicks x 25; sprint to Center Field
Starfish Circuit Round 3:
– Goblet Squats x 15
– Sprint to 1st Corner, Merkins x 20; sprint to Center Field
– Goblet Squats x 15
– Sprint to 2nd Corner, Squat Jumps x 20; sprint to Center Field
– Goblet Squats x 15
– Sprint to 3rd Corner, Derkins x 15, sprint to Center Field
30 Minutes
HOFF on Q:
March Madness: Mosey to Parking Lot with Blue Falcon (65lbs Sandbag and Basketball)
Pax line up in a line. Perform non-stop called exercise while 2 Pax run down court passing Basketball Back and Forth
– Team must make basket in far goal, running and passing to first Goal and make another shot
– Infraction: Each Dropped pass, Anytime ball hits the ground or missed shot
– Each Infraction tallied up when Pax 1 and Pax 2 return.
– Infraction Penalty: ALL Perform KB Burpee Squat Thrusts
– Blue Falcon (65Lbs Sandbag moves each round. Person with the Falcon does Side to Side Overhead Squat Thrusters
Round 1: KB Overhead Press; (3) Infractions
Round 2: KB Upright Rows
(6) Infractions
Round 3: KB Single Arm Snatch
(3) Infractions
Round 4: KB Bent over Row
(2) Infractions
Round 5: KB Bent over Row
(0) Infractions
Round 6: KB Swing
(2) Infractions
Round 7: KB Swing
(3) Infractions
Round 8: KB Swing
(1) Infraction
Round 9: Goblet Merkins
(5) Infractions
Round 10: Stagger Merkins
(3) Infractions
Round 11: Stagger Merkins
(2) Infractions
Round 12: Tricep Extensions
(2) Infractions
Round 13: Bicep Extensions
(4) Infractions
Round 14: Tricep Extensions
(2) Infractions
Round 15: Bicep Curl
(5) Infractions
Mary:
Supine Sit Ups x 25
Hip/Ab Rotations x 20
Flutter x 15
LBC x 2
COT
Moleskin:
Killer work out there guys. I am running late on time and have to go, so sound off below.
Respectfully, The Hoff and Gullah
Want to learn to work as a team? Simply tie yourself to the guy standing next to you, and him to the guy next to him. Today at SPEARHEAD we practiced fundamental elements of teamwork…with Rucks and of course a ton of reps!
The Thang:
Front/Back/Up: 5.42 time. YHC called out Front/Back/Up’s over and over in random increments
– Front: Non-Stop Merkins
– Back: Non-Stop LBC’s
– Up: Non-Stop Running in Place with RUCKS OVERHEAD
Catch Me If You Can With Rucks
– P1 Burpees x 5
– P2 Farmer Carry Rucks
– Flapjack/Rinse/Repeat
The Tie That Binds: Pax have 2 minutes to connect all rucks and wear them
– Team Bear Crawl x 60 Yards
– Team Slow Squats x 50
– Team Low Crawl x 60 Yards
– Team “He Sees Me; I’m Down” x 60 Yards
– Team (8) Count Body Builders x 25
Ladder of Pain: Performed with Rucks as Kettle Bells
– 10 x Diamond Merkins
– 20 x Single Arm Ruck Snatch Press
– 30 x Upright Ruck Tow
– 40 x Ruck Overhead Press
– 50 x Front Ruck Squats
– 60 x Ruck Good Mornings
– 70 x Monkey Humpers
– 80 x Ruck Bent Over Row
-90 Ruck Press w Flutter Kicks
-100 Ruck Kettle Bell Swings
COT
Moleskin:
Strong work out there guys! With a small group there is no where to hide and today you really impressed me with the over-all effort! I think it’s time though for us to pitch in and get Double Trouble a Ruck; #bigmanisready!
Today taught us a lot about teamwork. We were forced to move as a team, which is something that rarely happens at workouts. Usually, it’s man vs. man and everyone is trying to get ahead of the person next to them (sometimes, if not always, to the determent of the proper form). If all the time we are thinking of our own personal performance and not looking to the guy next to us, then we might need to step back and think about what all this is about. It’s not an individual event, but a group of like-minded, highly motivated guys that love the fellowship F3 brings and working out together. Today at SPEARHEAD we tried our best to completely embody the essence of helping your brothers out. Sometimes It means slowing up your pace or changing how you are performing the exercise so the team can stay together. One Goal, One Purpose, One Team.
As always, it is an honor to train with such great people.
Respectfully,
The Hoff
7 men, experienced something that rarely occurs…when Cardio exceeds it’s known boundaries and transforms into the higher level of physical exertion.
The Thang:
Forward/Back/Up (From GORUCK 943)
– Forward = Merkins / Back = LBC’s / Up = SSH
– Pax Performs exercise Non-Stop as QIC calls out each position
– Continue Non-Stop for 5 minutes “Forward, Back, Up, Forward, Back, Up, etc”
Reverse Indian Run with Kettle Bell
– Pax line up with Kettle Bell at the back and on the ground
– Pax #7 pick up Bell and sprint to front of the line (While Pax are running)
– WHen Pax #7 reaches the front, drop Bell
– As Pax all pass bell in single-file line, last Pax picks up Bell and sprints to Front
– Rinse and Repeat 4 Laps
Kettle Bell Toss x 60 Yards
– Pax forms up in Rank
– Pax performs 3 Kettle Bell Swings in Prep for Toss
– On 3rd rep, explode up and Heave Bell as far as possible
– Lunge Walk to Bell
– Rinse and Repeat x 60 Yards
Catch Me If You Can: Partner Up
– P1 (5) Burpees; P2 Farmer Carry both Kettle Bells
– Flapjack; Rinse and Repeat 1.5 Laps
Anaerobic Meets Aerobic: 1000 Rep Ladder
– Pax performs Ladder Up and Ladder Down
– 35 Minutes to Complete
– All sections are performed TOGETHER as a Team
Goblet Merkins x 10
Single Arm Snatch Press x 20
High Pulls x 30
Overhead Press x 40
Goblet Squat x 50
Good Mornings x 60
Monkey Humpers x 70
Renegade Rows x 80
Flutter Kicks w. KB Press x 90
Kettle Bell Swings x 100
Flutter Kicks x KB Press x 90
Renegade Rows x 80
Monkey Humpers x 70
Good Mornings x 60
Goblet Squats x 50
Overhead Press x 40
High Pulls x 30
Single Arm Snatch Press x 20
Goblet Merkins x 10
Total Reps: 1,000
Puke x 2
COT
Moleskin:
Unreal work out there guys! The level of SUCK was at an all time high, and honestly there were times when I almost pukes. Lab Rat even had a moment during the routine when he said we might be working too hard as we crossed the line of Anaerobic converting to Aerobic. See definition below:
Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.[1][2] Any activity lasting longer than about two minutes has a large aerobic metabolic component
Welcome to our 2 FNG’s High Tide and BTB. Great to have you guys out at Olympus today! Sorry for the late post, was golfing, then has to do 2.5 hours of yard work, so needless-to-say after this workout and today’s events, ACRT will be in full effect!
SHOT OUT to BTB who after this routine, Rucked 11 Miles at a 14 minute average pace #Ruckingmachine!
As always, It is an honor to workout with this group today. Quite simply one of the most challenging routines I’ve ever done. Thank you for crushing it with us out there today. Sound off below!
Respectfully,
The Hoff
8 Iron Men, dedicated to moving cold metal around for an hour, attempted to complete Olympus’ First test of power, strength, endurance and yes…CARDIO. It was our first addition of The Olympus Poster of Pain
The Thang:
The overall goal is to see how fast each of us can make it through the list of exercises below. With a few modifications along the way (Thanks to our resident scientist/specialist) on proper form, all our guys were able to finish the list below in 60 minutes or less.
Olympus Poster of Pain
1. 40 Burpees
2. 50 Upright Rows
3. 75 Deep Kettle Bell Squats
4. 75 Selection Standard Merkins (STRICT FORM)
5. 100 Side Straddle Hops
6. 75 Two-Handed Kettle Bell Swings
7. 25 LBC, 25 Flutter, 25 Dolly, 25 LBC
8. 60 Single Arm Kettle Bell Press
9. (7) 100 Yard Sprints
10. 60 Kettle Bell Lunges
12. 120 Plank Position Limb Abduction
13. 100 Renegade Rows
14. 100 Mountain Climbers
15. 10 Turkish Get-Ups
16. 50 Bicep Curls
17. 50 Tricep Curls
18. (7) 100 Yard Sprints
Total Reps:1,055
Total SPRINT Distance: 1,400 yards or 3/4 of a Mile
COT
Moleskin:
Amazing work out there today. At times it felt like we couldn’t breathe and lots of us were contemplating how to do the exercises when most had trouble breathing from all the O2 we were sucking down. It sounded at times like we were in need of an apparatus to help us with getting the O2 into our lungs. The fact that we were able to do so many reps in such a short period of time was….”Impressive, Most Impressive.” or ‘When I left you I was but a learner, now I am the master” – Vader
Not much mumble chatter being so O2 deprived so if anyone can remember some of the more entertaining moments of today please sound off below.
We’ve got a great core group of guys each week that are really making a difference ongoing at Olympus. Thank you all for stepping up each week and continuing to push us to do more. Without you, we’d have nothing. Gullah and I greatly appreciate everyone who posts with us and our core group is starting to gel into a Team.
Respectfully,
The Hoff and Gullah
10 GRC F3 Custom men posted at SPEARHEAD today for the necessary and appropriate training in prep for next week’s challenge. SPEARHEAD is the most applicable training for a GORUCK that F3 has to offer. If you are doing the GR Custom on March 14th come on out! This is what we do at SPEARHEAD. We quite simply get guys ready for this experience.
The Thang:
04:45 Ruck Up for a quick time hack 1 miles to The Reformed Theological Seminary
05:00 Pick up BIG tree – Coupon #1
05:05 Pick up another Tree – Coupon #2
05:10 Pick up Massive (1) man Log – Coupon #3
Proceed to Ruck 4 Miles
Along the way:
– Log Press Shoulder-to-Shoulder x 75 Reps
– Log HOLDS overhead – while walking x 100 yards
06:15 Dump Logs
COT
Moleskin:
– Outstanding work today from our guys. I can not stress enough how important it is to come to SPEARHEAD and train if you are doing a challenge. Simply strapping on a Ruck and trying to figure this out on your own is completely insane. No one man is bigger than a group of experienced guys who dedicate their entire time (outside of work), coming up with creative and innovative ideas that mirror all the things you can expect to see at a Challenge. It saddens me to know that we have guys in F3 that are doing the custom that we haven’t had the chance to prepare (minus GRC alumni of course, as you guys know what to expect). So, the point is, for March 14th it’s not to late…Come out for the next couple days and see what we are all about. Also, contrary to popular belief, we do a TON of cardio out here as well. HIIT training is a staple at SPEARHEAD.
A few take-aways from today:
– YHC received a call from Liquor Cycle that he was running late and so excited for the Log traininig today that he totally forgot there were rules in place for driving at the speed of light. Needless-to-say the Blue lights caught up with him so he had to meet up on route.
– BTB was also so excited that he used his massive fist to smash his “snooze” button on the alarm clock which ended up disabling the alarm, so he accidentally missed this training…”You hit snooze, you lose” lol.
– BLC was also in haste to get to us as he pulled up a few minutes late and said he’d catch up. Problem is he didn’t listen to his cell phone message from YHC as to where we were going and ended up meeting us totally randomly on Colony…#communication problems today! Thankfully he found us and was the first to take the heavy end of the Tree and Rucked that b*@ch the rest of the way.
– Crab Cakes is inhuman. He should have been drafted by the NFL or something. He rucked that (1) man log which was 80-100 pounds most of they and had a smile on his face the whole time…and when not carrying that, he was on the heaviest part of the big tree…#psychobeast
– Cable Guy gives excellent legal advice
– Uncle Leo hates being 6’4” but owned the back of that log
– Peloton (we confirmed today that it was a French Cycling word) needs a name change soon as he is nothing like a wussy Frenchman…the French have never won a war and avoid any conflict that any other country asks them for military assistance…so it’s almost an insult to have a guy this strong and dedicated to Rucking while honoring our military carrying such a burden
-Sundancer had a cool name. “Butch” but something is totally wrong with our naming committee in Ft. Mill…they gave him that name because is was girly sounding. We need to get back to giving guys cool names
– Package…well his name says it all…his company makes packages, so the same committee named him as well. I vote to give guys new SPEARHEAD names as this dude is a monster and is addicted to carrying logs – Love this guy!
As always, it was a pleasure to lead such a fine group of willing, yet slightly insane men today.
Respectfully,
The Hoff
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
A tale of two cities…a collision of multiple personality disorder was on the agenda today at Olympus as Intense Cardio Kettle Bell Iron Work and a Tree all merged into one hellacious beast of a workout.
The Thang:
GULLAH on Q:
SSH x 25
Arm Rotations Forward/Backward x 20
COP: 10 Rounds Non-Stop
1) Burpee x 1; Kettle Bell Squat Thrust x 2; Kettle Bell Swing x 3
2) Burpee x 2; Kettle Bell Squat Thrust x 4; Kettle Bell Swing x 6
3) Burpee x 3; Kettle Bell Squat Thrust x 6; Kettle Bell Swing x 9
4) Burpee x 4; Kettle Bell Squat Thrust x 8; Kettle Bell Swing x 12
5) Burpee x 5; Kettle Bell Squat Thrust x 10; Kettle Bell Swing x 15
6) Burpee x 6; Kettle Bell Squat Thrust x 12; Kettle Bell Swing x 18
7) Burpee x 7; Kettle Bell Squat Thrust x 14; Kettle Bell Swing x 21
8) Burpee x 8; Kettle Bell Squat Thrust x 16; Kettle Bell Swing x 24
9) Burpee x 9; Kettle Bell Squat Thrust x 18; Kettle Bell Swing x 27
10) Burpee x 10; Kettle Bell Squat Thrust x 20; Kettle Bell Swing x 30
Total: Burpees x 55; Kettle Bell Squat Thrusts x 110; Kettle Bell Swing x 165
THE HOFF on Q:
Jog to Woods, Find Big Tree – Extract Tree from woods (Sorry BLC about the thorns)
Ruck with Log
Log Press x 10
Log Hold x 10
Ruck with Log
Log Press x 10
Log Hold x 5
Dump Log in Woods
Tabata Iron Work: 3 Minutes non-stop; 1 minute off between cycles
Round 1:
3 KB Single Arm Snatch Press Right. 3 KB Single Arm Snatch Press Left
6 KB High Pulls Right, 6 KB High Pulls Left
9 Merkins – FULL Merkins
*Rinse and Repeat for 3 minutes
Round 2:
3 KB Single Stiff Legged Dead Lift Right, 3 KB Single Stiff Legged Dead Lift Left
6 Plank Ups
9 Wide Merkins
*Rinse and Repeat for 3 minutes
Round 3:
3 Diamond Merkins
6 Tricep Extensions
9 Bicep Curls
*Rinse and Repeat for 3 minutes
Teams of 3: Kettle Bell Russian Twists x 20 Left; x 20 Right
High Flutter Kicks with KB Press x 20
LBC with KB x 30
COT
Moleskin:
We threw a curveball at you guys today with the Log. Yankee put it bluntly, “You aren’t going to sell us on GORUCK man”, so hear you loud and clear brother. YHC wanted to give the team a break from the norm and crack the door a little bit to a taste of Special Forces Green Beret Selection Training. As F3 was co-founded by an former Army Ranger our core principles and training philosophy at F3 mirrors those boot camp and routines those brave men and women go through every day. One of those excruciating staples is the team log carry. You men embraced the beast we found in the woods and owned it! It’s an excellent team building exercise and extremely difficult to move, but everyone stepped up and supported each other when needed. YHC for one Loves the log and will likely take it home and use it as a teddy, lol.
A few Take-Aways from today:
– Swiss Miss is a total animal. I think that guys was 1 or 2 rounds ahead of everyone during the 10 Rounds and Tabata. Either get him a bigger bell or we all need to step up #cardiomachine…I’d like to see a cardio competition between him and Lab Rat. not sure which one would win out but both of you continue to raise the bar
– We can finally put to rest the “Cardio Debate” as even though no running involved, our O2 capacity was a full peak the entire time
– Gullah is a silent assassin with these routines. That first 30 minutes was tough
– BLC was a bloody mess (not said with an accent like our brothers from across the pond, Bull Dog or Double D’s) but just like a true warrior, wasn’t going to let the front of that Tree fall on his team. #madrespect
– Yankee, Hacker and Bananas will never do GORUCK but drinking beer and taunting us is right up their alley. We can’t wait to have your Mumble Chatter out there!
-Olympus might need to hire Nibbler and Flo Rida over from Diamond Head for a Saturday so we can learn the art of mumble chatter…it might be slightly possible that we have less chatter because we cant breathe most of the routine…which means DH’s guys are in much better shape or our routines are tougher….maybe Byron and I can come up with some kind of friendly Challenge in the near future…#staytuned…Kettle Bell Site Civil War?
As always it was a pleasure leading such strong men today. Thank you
Respectfully – The Hoff and Gullah