11 Men went on a scavenger hunt through the woods with 1 mission in sight…Find or Chop down a tree that we could carry for 3 miles
The Thang:
Coupons: Telephone Pole, Tree, (2) Man Log, (1) Man Log, Bonecrusher (65lbs Sandbag), SPEARHEAD Flag, and on the last ½ Mile Humans
Launch 04:45
The team set off with all coupons minus of course the tree listed above. The mission was to have the only people not carrying coupons to scout ahead at each section of woods along the way. Guys were brave enough to head into the unknown woods at 04:45, limited vision and uneven terrain in search of the perfect coupon. Fortunately for all of us, we didn’t need to travel far when Crab Cakes hit the mother-load while deep in the woods. After traversing a few briar patches, YHC instructed the PAX to leave the (2) Man Log and (1) Man Log so that guys could swap on and off the big log. Apparently no one listened, and as we headed out of Carmel Park and down Carmel, YHC asked, “why aren’t people switching on and off the log”…to our surprise, the PAX had picked up all coupons and there was NO ONE to swap and NO relief at all…nowith enters the suck!
Once the team made it around the loop and back to Carmel Park it was time to drop the big tree. For the final ¾ Mile the Pax thought it was going to get easier without the tree, however YHC had another horrible idea in mind. Let’s make it harder. Thanks to BTB and Dora for Spearheading up the partner carry class (pun intended), our team was now trained on how to properly carry a human.
The last stretch was a beast and guys were being killed of left and right. Mad Props to the Pax for shouldering so much weight without any breaks. This was exactly like how it will be in the GRC, except it will last 7-9 more hours. Haha.
If someone could remember what the runner girl said to us when she passed us, please comment about it below as it was hilarious!
Again it was a pleasure leading this group and I appreciate the honor.
Respectfully, The Hoff
14 Strong and a True FNG moved some weight, some humans and some logs today at SPEARHEAD
The Thang
10 Stations:
1- 15 Pull Ups
2- Merkins
3- Sandbag Squat Thrust Press (side-to-side)
4- Kettle Bell Swing
5- Farmer Carry up hill (2) Kettle Bells
6- Tea Bag Squats
7- Reverse Bear Crawl up hill
8- Bicep Curl with dumbbells
9- Burpees
10- Monkey Humpers
11 – Burpees
12 – Monkey Humpers
13 – Burpees
14 – Monkey Humpers
The Pull up was the timer. When Pax finished 15 pull ups, everyone rotated to the next station
7 Rounds in “AUDIBLE”
YHC called remaining guys on the end 10-14 to get every Log we had in the woods:
Telephone Pole Work: Telephone Pole, 2 Man Log, 3 (1) person Logs
Split into two Teams: Alpha and Bravo (7 on each team)
Round 1:
Alpha Team was Timer:
– Low Crawl x 120 yards
Bravo Team:
– Shoulder-to-Shoulder Pole Press x 20
– Hold Pole above heads x 10 Seconds
– Shoulder-to-Shoulder Pole Press x 10
Flapjack
Bravo Team was Timer:
– Low Crawl x 120 yards
Alpha Team:
– Shoulder-to-Shoulder Pole Press x 20
– Hold Pole above heads x 10 Seconds
– Shoulder-to-Shoulder Pole Press x 10
Round 2:
Alpha Team was Timer:
– Bear Crawl x 120 yards
Bravo Team:
– Good Mornings with Pole x 10
– Side-to-side right with pole x 5, left x 5
– Good Mornings with Pole x 5
Flapjack
Bravo Team was Timer:
– Bear Crawl x 120 yards
Alpha Team:
– Good Mornings with Pole x 10
– Side-to-side right with pole x 5, left x 5
– Good Mornings with Pole x 5
Infractions!!!! ( Teams weren’t stayinh together and mumble chatter was indicating the workout needed a boost)
(8) Count Body Builders x 15
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 9
On your belly…pause Merkins x 10
On your back…Flutter Kicks x 20
On your feet
Rinse and Repeat x 3 Cycles
Partner Carry – Catch Me if You Can…Really??? – Yup!
Teams of 3
P1- Carry P2; P3 Dollys x 25 – P3 Runs to P1&2 picks up P2 and P1 Performs Dolly’s x 25
Flapjack/Rinse and Repeat ¼ Mile
Tunnel of Love x 50 yards
Shimmy Shim Shim x 10 yards
COT
Moleskin:
This routine wasn’t as physically taxing as a typical Hoff special and I hope we did enough for you guys. Having a knee injury made it a little difficult to plan the workout and YHC had to call an audible 10 minutes in as the planned routine wasn’t quite working out. The Pax surprised us with 14 and what was planned was only written out for 8…but sometimes, these “on-the-fly routines can actually work out well.
Strong work all around from the Pax. Welcome to our 2 FNG’s today and we look forward to helping getting you guys and all others prepared for the GORUCK Custom which is quickly approaching and will be here before you know it!
SPEARHEAD is a site dedicated to GORUCK preparation. Some of the things we do are unconventional by design. Some routines focus solely on smoking your cardio, strength and muscle endurance. Others target mileage under heavy weight (Thursday mornings at 04:45) and some, like today, give you a mix of a few things the Cadre’s may throw at you (i.e. Shimmy, Shim, Tunnel of Love, Backwards Bear Crawl, Partner Carry, etc). You never know what to expect when you post at SPEARHEAD, our guys a little out there…(I believe I heard someone, maybe DK or Liquor Cycle asking to get in a creek today…lol you guys are awesomely insane), but we love what we do and welcome all to come and see what a taste of GORUCK is like. We promise you’ll leave tired and dirty.
As always it is an honor to lead you today.
Respectfully,
The Hoff
7 Men Posted at SPEARHEAD with 1 Goal in mind; “Get us ready to handle a GORUCK Challenge”. It was time again to spice it up a little bit and try a few new exercises that may make it on the Cardre’s list for Feb 7th GRC or F3 Custom if you are doing any GORUCK events soon, there is nowhere better to prepare your body for what you are about to go through…
The Thang
Coupons: Telephone Pole, 2-Man Log, 65lbs Sandbag, 50 Foot Rope and a Football
ALL Exercises Performed with Challenge Weight + Ruck
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 26
On your belly…Merkin Wave x 15/ Elbow Plank Wave – up to Regular- down to Elbow Planks x 10
On your back…
On your feet…Squats Wave x 20 / Monkey Humpers x 50
Repeat for 15 Minutes
Dead Man Drills: Sprint 1/8 mile
– Every Man gets killed off (one or two at a time)
– Pax has to figure out how to carry that human 100 yards
– Pax not carrying had to carry Sandbag and Lunge Walk
– 4 Rounds = 400 yards of Dead Man’s Carry
Field Work:
Partner Bear Crawl x 100 Yards
Football Game
– Pax Line up on End Zone
– 2 Pax play Pitch and Catch to 35 yard line and back
– ANY DROPPED PASS = Infraction
– Infractions for each dropped pass x 3 (8) count Body Builders
– Pax not playing ball had to do series of exercises
Round 1: Squat with Ruck Press
– 4 dropped passes
– 12 (8) count Body Builders as penalty
Round 2: Front Squats
– 2 dropped passes
– 6 (8) count Body Builders as penalty
Round 3: Bicep Curl with Ruck
– No dropped passes
– Merkins x 20 as penalty
Round 4: Tricep Extensions
– 2 dropped passes
– 6 (8) count Body Builders as penalty
More Field Work:
Low Crawl WITH Telephone Pole and Log x 50 Yards
The Shimmy, Shim, Shim x 30 yards
Backwards Bear Crawl WITH Logs x 50 yards
TUG OF WAR – 2 Rounds
Team 1 Wins first
Team 2 Wins second
Call it a Draw as time expired
COT
Moleskin:
Outstanding work from the Pax today. T-Claps to Flo Rida as he carried my 235 frame 100 yards non-stop #BEAST, Double Trouble for coming out and making it through the grind, also being strong enough to hold himself up for 100 yards while others carried him (it is extremely hard to be carried in the way he was being carried) #mansgotheart!, Liquor Cycle for coming out despite being injured #restupfool!and all the rest of the Pax. You guys make it great to be a Q.
We got all sorts of nasty with some GORUCK type exercises. These kinds of exercises do more than test your cardio and strength; they test your mental fortitude. Unnatural and Uncomfortable moves like low crawl, duck walks, partner carry, shimmy shim shim, etc. make your body think twice because it isn’t familiar. They make you want to quit while your mind races constantly thinking “when is this going to be over”. Additionally they are extremely tough to accomplish and take a long time. This is the kind of training that you need in order to prepare yourself for the Welcome Party and the long ruck with log 15+ miles under weight (btw, there is also PT along the way) at the Challenge. Simply strapping on a Ruck and attending a normal workout is good for cardio and strength, however your body also needs to prepare itself for what you are about to put it through.
– Shoulders need to get strong by carrying logs and poles
– Back needs strength training for partner carries, log work, etc.
– Feet need to get MANY miles under a Ruck in order to be assured you have the right socks, clothes, gear, etc.
– Joints need to be ready for awkward movements
– Elbows and Knees will need to get used to crawling
– All muscles need to be ready for complete fatigue
– Rucks and gear needs testing
– Getting use to being wet or in water with Ruck
– Etc…the list goes on and on…
As always it is an honor to lead you today.
Respectfully, The Hoff
8 Pax ran a lot and climbed 6 rounds of Jacob’s ladder at Olympus today.
The Thang:
GULLAH on Q:
Warm up Lap around track
Mid-Way SSH x 25
Run
Merkins x 25
Partner up:
Round 1:
P1 Farmer Carry Run w. Kettle Bells to far Basketball Goal and back = 200 Yards; P2 Burpees
Flapjack
P1 Farmer Carry Run w. Kettle Bells to 2nd BB Goal and back = 120 yards; P2 Burpees
Flapjack
P2 Farmer Carry Run w. Kettle Bells to 1st BB Goal and back = 60 yards; P2 Burpees
Flapjack
Round 2:
P1 Sprint to far Basketball Goal and back = 200 Yards; P2 Bicep Curls
Flapjack
P1 Sprint to 2nd BB Goal and back = 120 yards; P2 Bicep Curls
Flapjack
P2 Sprint to 1st BB Goal and back = 60 yards; P2 Bicep Curls
Flapjack
Round 3:
P1 Sprint to far Basketball Goal and back = 200 Yards; P2 Tricep Ext.
Flapjack
P1 Sprint to 2nd BB Goal and back = 120 yards; P2 Tricep Ext.
Flapjack
P2 Sprint to 1st BB Goal and back = 60 yards; P2 Tricep Ext.
Flapjack
The HOFF on Q:
Jacob’s Insane Ladder of PAIN:
Round 1:
10 Kettle Bell Swings; 1 Goblet Squat
15 Kettle Bell Swings; 2 Goblet Squats
25 Kettle Bell Swings; 3 Goblet Squats
50 Kettle Bell Swings; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 2:
10 Overhead Press; 1 Goblet Squat
15 Overhead Press; 2 Goblet Squats
25 Overhead Press; 3 Goblet Squats
50 Overhead Press; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 3:
10 Full Upright Row; 1 Goblet Squat
15 Full Upright Row; 2 Goblet Squats
25 Full Upright Row; 3 Goblet Squats
25 Full Upright Row/ 25 Shrugs; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 4:
10 Selection Standard Merkins; 1 Goblet Squat
15 Selection Standard Merkins; 2 Goblet Squats
25 Selection Standard Merkins; 3 Goblet Squats
50 Selection Standard Merkins; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 5:
10 LBC’s; 2 Turkish Get Ups
15 LBC’s; 4 Turkish Get Ups
25 LBC’s; 6 Turkish Get Ups
50 LBC’s; 30-60 count
Round 6:
10 Monkey Humpers; 1 Goblet Squat w. Press Left, 1 Goblet Squat w. Press Right
15 Monkey Humpers; 2 Goblet Squat w. Press Left, 2 Goblet Squat w. Press Right
25 Monkey Humpers; 3 Goblet Squat w. Press Left, 3 Goblet Squat w. Press Right
50 Monkey Humpers; 4 Goblet Squat w. Press Left, 4 Goblet Squat w. Press Right
Mary
Flutter w. KB Press x 20
Team 4-Point Russian Twists. Pass KB to the left, pick up other KB to the right x 25
Team 4-Point Russian Twists. Pass KB to the right, pick up other KB to the left x 30
Moleskine:
Incredibly strong work out there gentlemen. This was a much more challenging routine than it read on paper. There wasn’t a single moment where we experienced a resting heart or breathing rate.
– Quote of the day goes to Alf, “I came here to nurse my hamstring not run”…who actually showed up at Olympus to rehab his injured hamstring thinking we wouldn’t be running that much…
– Gullah had a different agenda in mind. He ran the snot of us…literally, there were times when BLC had to stop along the way and Mountain-Man snot rocket to clear out all that junk he picked up at the Hoover Damn – just try and avoid stepping in it, it’s kind of sticky
– Lab Rat confirmed once again that our HIIT training was a nice dose of cardio and muscle building. It’s really nice to have a sports scientist in the group and YHC greatly appreciated his advice along the way. He leads not only by example but also shows incredible support for the Pax #trueleader
– Mighty Mite continues to never get tired…when the Pax were suppose to be resting to get the heart rate ready for the next spike, this guy was doing more goblet squats #beastmode
-Bugeater was an FNG to Olympus today…hope you liked it and we see you out here more. Bug’s one of the F2 leaders in our region and one of the top Q’s – if you haven’t been to Hydra get your butt out there, it’s a smokefest.
-Gullah dialed us up a notch from the start and had us sucking wind 2 minutes in…this guy is becoming quite a Q #architectofpain
– Hacker and YHC used to lift in the Gym at the same time together at South Park…until it closed. He’s the first one that told me about F3 and for that I am forever thankful…not only did be crush it in the gym, he hasn’t lost a step at all. Great form, effort and endurance today brother
As always, it’s an honor to have the opportunity to lead you’all through a workout like this. You make being site Q’s fun
Respectfully, The Hoff and Gullah
9 Pax posted for a mixture of Heavy, speed and a little practice for those in the GRC on Feb. 7th and the recipe called for “More Fireman’s Carry”!
The Thang:
4.4 Miles total
Telephone Pole
65lbs sand bag
Log
3 miles of Heavy Ruck
1/2 Mile of Farmer Carries
1 mile Speed Time Hack – Made it in 13 minutes
We headed out Carmel Middle this morning and it was a challenging Ruck. The team had to be mindful of the terrain which was, in some areas, still covered in Ice. So for the guys on the telephone pole, it added a new element to the ruck – intensely watching one’s footsteps while carrying a lot of weight.
Time: 4.4 Miles
COT
Moleskine:
Sorry for the late post, it’s the end of the month and YCH was covered up at work. Couldn’t do anything accept work…strange huh?
– Great team work today! YHC was asked by the Pax to discuss what to expect in the challenge and it didn’t dawn on me that we needed to do a better job of this. To summarize”
– It’s going to suck
– You will have to carry a lot of weight for a long period of time
– Make it through the Welcome Party no matter what – Cheat when you can!
– Find the one thing you do really well, find a partner that can do the same (i.e. carrying ammo can, water jug, human, sandbags, Pole…whatever the Cadre throws at us) and OWN it
– Stay hydrated. Bring protein bars, snacks and electrolyte tablets
– Don’t complain at all.
– Help your brothers and they will help you
– Finish as a TEAM in everything you do
– Don’t be afraid to take a leadership role
-There will be times when EVERYONE is carrying something, so suck it up and keep moving
– You will have to carry another person so study up on technique; also if you are carried it is uncomfortable, so use the other guy’s pack as support
– Embrace the suck. It is only temporary but when you finish it will all make sense
T-Claps to the Pax during the partner carries. That to me is the single hardest part of the challenge and you embraced it! Nice work.
Please sound off with comments below.
As always, it was an honor to lead this group of men today
Respectfully, The Hoff
8 Men got covered in grass today as YHC began preparing the SPEARHEAD group for the next upcoming GORUCK Challenge on Feb. 7. It was time to kick it up a notch, test our strength and make this routine a little bit of a mental workout as well. Some of the things we did out there today were completely new and took us some time to figure it out.
The Thang
ALL Exercises Performed with Challenge Weight + Ruck
On Your Belly, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, On your back, On your feet. During this cycle, we would pause and perform exercises at key moments of the cadence
On your belly, on your back on your feet x 9
On your belly…pause Merkins x 20/ Elbow Planks – up to Regular- down to Elbow Planks x 10
On your back…Flutter Kicks
On your feet…Squats x 20
Rinse and Repeat x 5 Cycles. 18 x 5 = 90 moves
Indian Run: GORUCK Style – Pax had 1 Infraction which paid 20 Squats
Telephone Pole Work:
Inverted Tunnel of Love with Telephone Pole x 100 yards
– Pax laid on backs with Rucks on stomach
– Shoulder to Shoulder
– Pax as a team moved Pole down the field (Pole being in the top motion of a Bench Press the entire time
– Pax on end Hop up and run to end of the line, lay back down on back
– Rinse and repeat
Sniper Drill x 100 Yards
Donkey Kong call next exercise- BIG Mistake: Low Crawl x 100 yards
Backwards Bear Crawl– WITH TELEPHONE POLE ON FEET (2 PAX at a time…others Rotate on and off) x 100 Yards
Team 500 Reps
– Each person calls out exercise and performs until failure
Hoff – Overhead Ruck Press x 50
Donkey Kong – Flutter Kicks x 100
Check Point- Squats x 100
Chicken Wing – LBC x 100
Donkey Kong– SSH x 80
Hoff – Bicep Curl x 40 / Tricep Extensions x 30
COT
Moleskin:
This routine wasn’t as physically taxing as a typical Hoff special and I hope we did enough for you guys. In comparing to the 1/14 routine, this one wasn’t nearly as difficult however that pole added something new and hope that we took something away from it today.
– Today was a taste of what to expect from a Welcome Party at a GORUCK Challenge. With our next event less than2 weeks out, it is our mission to get these guys mentally and physically prepared for the 12-14 hours of hell they we about to go through. T-Claps to the entire group as even though only a handful of us are doing the challenge, you hung in there and embraced the Suck even though you are not preparing for a challenge…that is the TRUE DEFINITION OF TEAMWORK
– We learned today that we should never let DK chime in when asked what he’d like to do next. He looked over at us and called out 100 yards of low crawl. In a chuckle I mentioned that I had it planned to low crawl with the Telephone pole when we got back to the end zone –he didn’t care and called it out anyway
– Liquor Cycle hurt his back today because apparently a 30lbs sandbag is really heavy for him as he turned the wrong way during the Indian Run – which was more like a walk. Get well LC, we can’t have one of our strongest guys med drop out of the Challenge
– Crab Cakes is on a mission to get his Pathfinder patch as when we rolled up at 05:15, he had already rucked 3 miles and rucked 3 more after the routine. Keep moving big man!
– Telephone poles are not meant to be moved while lying on your back. It was mentally challenging more so than physically challenging because it kept rolling and was destined to take out someone’s teeth, but thankfully we figured it out and worked well as a team
– Chicken Wing needs to get an actual ruck so that he is monetarily committed and will have to show up and ruck more…today he tore his Wal Mart $25 ruck…guess we know why it was $25, but it looks cool
– Angler is a warhorse as always
– Check Point is helping to launch Atlanta F3 Tomorrow – Good luck with the flight this afternoon and best of luck brother
– Clueless continues to do every exercise with a huge smile. I think he has found his Chi at SPEARHEAD
As always it is an honor to lead you today.
Respectfully,
The Hoff
When asking Liquor Cycle if he had anything planned prior to the workout, he simply answered “Nope, I didn’t have an idea of what we were going to do”…we all looked at him in complete confusion as to how he was able to put together such a beat down without any pre-planning at all.
Truth be told, both Lab Rat (who had a routine LAMINATED on paper last week to reference and The Hoff, who admit-tingly spends hours thinking of a workout routine before Q’ing madeit it puzzling to us and quite rewarding to see Liquor Cycles’ Mad Scientist Mind At Work! He came up with everything on the spot and put together a systematic breakdown of our major muscle groups today. There was even a time when the great Byron laid there looking like he was about to take a nap. We left there completely smoked!
The Thang THE HOFF ON Q:
Warm-Up Lap around the track. At Mid-Point, Jail Break across field
Rinse and Repeat x 2
Circle of Pain
– Pax makes a wide circle. Pax 1 grabs Bonecrusher (80 Lbs sandbag) and runs around the outside of the Pax
– When Pax 1 reaches Pax 2 – Handoff Bonecrusher and Pax2 runs around the circle and passes to Pax 3
– During the Sandbag Run Pax does continuous exercies while kicking soccer ball
– Each time Bonecrusher is passed, the Exercise changes
Round 1-12: Single Arm Alternating Kettle Bell Swings; High Pull; Single Arm Alternating Snatch Press
Round 13-24: 2 Handed KB Swings; Overhead Press; Upright Row
Round 25-36: Merkin Wave
Round 37-60: Wide Merkin Wave/ Stagger Merkin Left/ Stagger Right
LIQUOR CYCLE ON Q:
Round 61-84: Elbow Plank up to Regular, down to Elbow Plank, up to Regular x 50+
Close Circle Pax Amost Shoulder to Shoulder
Upright Row with Holds: P1 hold KB in upright row for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Hammer Curl Holds: P1 holds KB in Mid-Hammer Curl Position for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Overhead Press Holds: P1 hold upright row for 5 seconds, P2 press up and hold for 5 seconds, P3-P6 follow same format (all holding in upper motion until P6 gets to up position….Then P6-P1 working downward while Pax holds position)
Group Overhead Press: Grab KB on both sides so all Pax holing KB’s at once- Press up – FAILED
Side-Line to Sideline Partner Up CMIYC
P1 Farmer Carry Bells across field; P2 Merkins x 10…Long Jump x 10 – Rinse and repeat Merkins and Long Jump until all the way across field
Flapjack back across field for P2 to carry bells and P1 do work
P1 Farmer Carry Bells across field; P2 Deep Squats x 10…Long Jump x 10 – Rinse and repeat Deep Squats and Long Jump until all the way across field
Flapjack back across field for P2 to carry bells and P1 do work
P1 and P2 Lunge 10 paces (P1 with KB). Stop. Monkey Humpers x 20. P2 Carry Bell and P1 and P2 Lunge 10 paces
Rinse and repeat until all the way across field
Team 100 Reps: P1 LBC; P2 Overhead press. When complete mosey 10 yards
Team 200 Reps: P1 LBC; P2 Overhead press. When complete mosey 10 yards
Team 100 KB Swings Each
P1 LBC; P2 KB Swing. When complete mosey 10 yards
COT
Moleskin:
Great work out there today. It was really cold and most would have fartsacked…but you guys didn’t. It was a lot of fun and great to have you there!
– Night Court is quite simply a specimen. I think Lab Rat has been working on him in is secret lab, filling him up with performance enhancers or even bionic parts. During the sets of 10 leaps, one Pax commented that we needed to change his name to “Gazelle”. His leaps were 2 times the length of a normal man and I even heard that he can leap a building in a single bound. If that wasn’t enough to prove his athleticism, in between sets he was low and high kicking like some kind of ninja!
– Lab Rat confirmed that HIIT Training is in FACT a cardiovascular workout and for most normal people, has greater fat burning and muscle building benefits than running or a normal kind of workout. The maximum O2 saturation during a routine like this is extremely beneficial. Thus validating that what we do at Olympus can be defined as Cardio/Strength/Muscle Endurance. Thank you for the official stamp of approval…and please share with us whatever you are giving yourself and Lab Rat…you guys continue to crush it out there
– Big League Chew and The Hoff are quite simply the worst soccer players in the world. He and I had real troubles kicking that ball around the Pax, but as always, BLC will do anything you ask of him and he always give 100%. He may be the strongest of us all.
– Bryon said he comes to Olympus to “Shake it up” and come get “new and different ideas” for his workouts. I’m not sure if what we do makes any sense at all and hope we had somewhat of a positive impression. There were a few occasions (especially durring the group KB Press that he said what we were doing wasn’t going to work). I am pretty sure he would validate that what we do breaks so many rules
– Liquor Cycle is the most insane person I know, but that’s why we love him so much. Not sure how he was able to do all those “elbows, regular, elbows, regular” because there were times when I had to cheat on the reps. He must have the strongest triceps ever. He didn’t miss a beat and many times the Pax were looking up wondering when it was going to STAHP!
– Hoff – Just really appreciates the men that come out for a workout at Olympus. What we do isn’t conventional but effective and thank you for taking the time out of your day and training with us!
Respectfully,
The Hoff
7 Men came out for a combination of shoulder-crushing slow Ruck mixed with fast-paced Time Hacks…The best combo of speed and power
The Thang:
Pretty simple. 1 Mile Ruck with Telephone Pole and 1 60Lbs sandbag
1 Mile No coupons: TIME HACK
Rinse and Repeat
Total Miles: 4.46
Time: 1:30 min
COT
Moleskin,
I know it doesn’t look like much, but trust me it was. A few Pax were nursing injuries and elected to opt out of the coupon carrying so we had to come together as a team to get the weight moved and make sure our brothers were ok.
This kind of routine is always the most fun. It is a healthy combination of F1 and F2 and we really learn a lot about each other while on the Ruck. For instance,
– Mighty Mite is considering doing a HEAVY (possibly DC…that guy is a frickin beast and if any of us can do it, he for surely can). Also, he is a closet-case Hair Band Rocker…alone at night practicing his air guitar…The national competitions are coming up soon so let us know if you are entering and the SPEARHEAD Pax will come and root you on!
– Angler is a total warhorse as he rucked with us while having a foot injury. I am not sure we know of another person as strong as this guy…but someone please find that spare part he’s been asking for since Tuesday. This way MAngler will be off his case
– Clueless took a year off last year for health reasons and instead of going to the gym to get in shape, this guy did tons of research online about military workouts and GORUCK…somehow found us and has committed this year to getting in the best shape he is able. As he learns we may have to change his name because he started off clueless but now becoming more and more obsessed…he fits right in
– Liquor Cycle loves music without words…almost like the stuff you hear if ever at a rave. I hear he even has a purple hair wig that he wears at night, long eye lashes, tongue ring, glow sticks and glow in the dark undies. Needless-to-say…#superfreak!
– BTB is quite possibly the fastest moving 230LBS power-walker alive, and if you ever ask him to ruck somewhere his mind is like Rucking ADD…his ideas come flying even faster than he moves. 10 mile rucks turn into 26 mile rucks in an instant…routes are planned and everyone is committed to it without even knowing. I think this guy has the Jedi Mind Trick on people
– Wolfman is fighting embracing the Suck, however I believe he is going to overcome that beast soon. He powered through that log today, but we may ask him to take it home an sleep with it so he can become more comfortable carrying that thing. Also, let’s get him a Flavor Flave Clock to wear around his neck as his M owns his time in the morning and has to scoot out 15 minutes early each day. Almost like at sunrise, the Wolf will lose his powers and had to run from the light, lol.
– As for me…nothing to say about myself…that’s what the comment section is for below. Roast Away!
Sorry for the late post, just worked all day and had meetings.
As always, great workout and honored to lead such fine individuals.
Respectfully,
The Hoff
9 Men got soggy and full of cold wet grass today as YHC began preparing the SPEARHEAD group for the next upcoming GORUCK Challenge on Feb. 7. It was time to kick it up a notch, test our strength, stamina and willpower.
The Thang
Warm up: ALL Exercises Performed with Challenge Weight + Ruck
Belly, (6) Count Body Builder, On Your Back, On Your Feet
In Cadence: “On Your Belly” (Forward Leaning Rest Position)
“(6) Count BB “ (8 Count Body Builder minus the standing part…Plank Jack/Merkin)
“On Your Back” (Swivel from Forward Leaning Rest in one motion to Laying on Back)
“On Your Feet” (Similar to Turkish Get Up)
Cadence went as Follows: On your belly, 1,2,3,4,5,6, on your back, on your feet…on your belly, 1,2,3,4,5,6 on your back, on your feet, on your belly, 1,2,3,4,5,6, on your back, on your belly, 1,2,3,4,5,6, on your back, on your belly 1,2,3,4,5,6, on your back, on your feet
Rinse and Repeat x 5 Cycles. 18 x 5 = 90 moves
Telephone Pole Circle of Pain:
Partner up.
– First Team of 2 Carry Pole ¼ Mile around Track
– PAX performes exercises to hit 200 Reps while Pole makes it’s way around track
– IF PAX isn’t completed with 200 Reps, Pole Team must OVERHEAD PRESS POLE until PAX finishes 200 Reps
– 8 Guys, 4 Teams, 4 Series of Exercises
– Every time there is a Pole hand-off, PAX changes exercises
– Those on pole perform the exercise they missed until all have gone and all have completed 800 Total reps
Ruck Pole 1/4 Mile
Round 1: Ruck Front Squat x 100
Ruck Overhead Press x 100
Ruck Pole 1/4 Mile
Round 2: Thrusters x 100
Merkins x 100
Ruck Pole 1/4 Mile
Round 3: Lunge x 100
Dolly x 100
Ruck Pole 1/4 Mile
Round 4: Bicep Ruck Curl x 100
Tricep Extension x 100
Tunnel of Love WITH 45LBS Kettle Bell
-Form up Shoulder-to-Shoulder facing school
– Kettle Bell moves with Pax through Tunnel
– Width of Football Field
Bear Crawl WITH 45LBS Kettle Bell
-Form up Shoulder-to-Shoulder facing other sideline
– Kettle Bell moves with Pax passing from one person to another while moving
– Width of Football Field
-Move as 1 unit, 1 team in unison
Human Crowd Surf
-Lay Down Shoulder-to-Shoulder facing school looking up at stars
– One at a time, PAX fall backwards and land on PAX that were on the ground
– Move human body across PAX
– Next PAX goes, and so on…
– Width of Football Field
COT
Moleskin:
– Today was a brutal taste of what to expect from a Welcome Party at a GORUCK Challenge. With our next event only 3-4 weeks out, it is my mission to get these guys mentally and physically prepared for the 12-14 hours of hell they we about to go through. T-Claps to the entire group as even though only a handful of us are doing the challenge, you hung in there and embraced the Suck even though you are not preparing for a challenge…that is the TRUE DEFINITION OF TEAMWORK…Just wished it didn’t rain as the M is going to be upset when she finds all the grass everywhere.
– Extra Strong Effort by our FNG, Clueless. This guy found out about SPEARHEAD through Google while he was researching GORUCK (there is something really cool to be said about the fact that we are being picked up on the internet when looking for GORUCK…PROPS BTB!!!….but that will have to be on another post)…so Back to Clueless…
– On the Web he found our site, saw the Event we had planned last week, which was a F2 Ruck though downtown Charlotte ending in NoDa. At our first stop, he ran over and greeted the team like he had known us his whole life. I remember thinking to myself, who is this guy, where did he come from and did I miss something??? Come to find out he was interested in what SPEARHEAD was doing and wanted to check us out. After the event we told him about F3 and SPEARHEAD and we gave him the name “Clueless” since he had no Clue what SPEARHEAD was all about and came out anyway.
– He was Head-locked by BTB and showed up for his first F3 workout today at SPEARHEAD….needless-to-say, this routine was not for the faint of heart and extremely challenging. It isn’t something we do all the time out there, but this guy hung in and crushed it like a champion. OUTSTANDING work Clueless and hope to see you at more posts!!!!
– On a side note, there was the most hilarious comment made today by our own War Daddy, Angler. Someone please help him in finding the most important “Spare Part” of all.
– Finally, back to GORUCK stuff. The Cadres are going to try and break your will. Just like today doing Belly, Back, Feet on hard cement, or carrying a ridiculous telephone pole around a track, or whether your clothes and body would get wet, cold and grassy, You can’t be thinking about stuff like being wet or uncomfortable…you can’t think about how tired you are or how much you want to quit…you can’t think of pain you are in…all you need to do is forget all that stuff for it is only temporary. Embrace the Suck and look to your team for help and support. It’s not about you at all, it’s not about how you feel or about how much you are doing…It’s all about the team. When that finally clicks, this training, preparation and all that we are doing will begin making perfect sense.
As always it is an honor to lead you today.
Respectfully,
The Hoff
We announced this the last 3 Saturdays in a row but in case you didn’t her or see the Tweet…The meatheads of Olympus are set to converge with The Rock on Saturday Jan. 11th @07:00.