Warning…The Cold Attracts Cheeseheads
9 Men layered up to battle the cold at SPEARHEAD. As we were getting our Rucks ready, the wind from the north blew in our very own Cheesehead…”You know a Cheesehead would come out in this weather, this is Great”..Iron Horse (or something like that)
The Thang:
Indian Run around the track with (2) 40lb coupons x 2 laps ½ Mile
Partner Up: P1 and P2 perform ALL rounds…meaning each do 10, then each do 9, 8, 7 reps…and so on until down to 1
Wide Merkin /Wide Squat Pyramid
P1 Wide Merkins x 10 / P2 Wide Squats x 10
Flapjack for P2
P1 Wide Merkins x 9 / P2 Wide Squats x 9
Flapjack for P2
P1 Wide Merkins x 8 / P2 Wide Squats x 8
Flapjack for P2
P1 Wide Merkins x 7 / P2 Wide Squats x 7
Flapjack for P2
P1 Wide Merkins x 6 / Wide Squats x 6
Flapjack for P2
P1 Wide Merkins x 5 / Wide Squats x 5
Flapjack for P2
P1 Wide Merkins x 4 / Wide Squats x 4
Flapjack for P2
P1 Wide Merkins x 3 / Wide Squats x 3
Flapjack for P2
P1 Wide Merkins x 2 / Wide Squats x 2
Flapjack for P2
P1 Wide Merkins x 1 / Wide Squats x 1
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
Diamond Merkin /Diamond Squat Pyramid
P1 Diamond Merkins x 10 / P2 Close Squats x 10
Flapjack for P2
P1 Diamond Merkins x 9 / P2 Diamond Squats x 9
Flapjack for P2
P1 Diamond Merkins x 8 / P2 Diamond Squats x 8
Flapjack for P2
P1 Wide Merkins x 7 / P2 Wide Squats x 7
Flapjack for P2
P1 Diamond Merkins x 6 / Diamond Squats x 6
Flapjack for P2
P1 Diamond Merkins x 5 / Diamond Squats x 5
Flapjack for P2
P1 Diamond Merkins x 4 / Diamond Squats x 4
Flapjack for P2
P1 Diamond Merkins x 3 / Diamond Squats x 3
Flapjack for P2
P1 Diamond Merkins x 2 / Diamond Squats x 2
Flapjack for P2
P1 Diamond Merkins x 1 / Diamond Squats x 1
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
8 Count Body Builders /Ruck Press or Ruck Curl
P1 BB x 10 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 9 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 8 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 7 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 6 / P2Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 5 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 4 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 3 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 2 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
P1 BB x 1 / P2 Ruck Press non-stop or bicep curl non-stop
Flapjack for P2
Indian Run around the track with (2) 40lb coupons x 1 Lap 1/4 Mile
Farmer Carry Catch Me If You Can
Round 1: P1 Farmer Carry 2 Rucks; P2 LBC x 25 and Flutter x 25 ¼ Mile – rinse and repeat
Round 2: P1 Farmer Carry 2 Rucks; P2 Squat Thrusters x 5 ¼ Mile – rinse and repeat
COT
Molesin:
This was a brutal day for the Pax. YHC tried to come up with something that would keep us moving the whole time and strangely enough, as we were entering into the second half of the training, guys were talking about actually shedding a few layers of clothing. STRONG work out there as we were generating a lot of heat. So much in fact that when Checkpoint took off his jacket, the sweat he produced turned into ICE on this sweater underneath. I’ve never seen sweat freeze like that, but Checkpoint informed us that when he climbed Mt. Killamajaro (yes, this guy talked about this today….lol) it was -32% and guys were constantly motivating each ohter to keep moving faster and faster. If they slowed down being tied to each other they ran the risk of not making it to the top or causing serious injury.
Similar teamwork was on display today. Guys were motivating their brothers to keep pushing and since most of the routine was team based we were all accountable to each other…however I do have to say, Thank Goodness no one was watching our teamwork during the first lap of the Indian Run. It looked more like ameoba out there than a straight line!
T-Claps to Rev. Flo Rida for adding the vocals when the music froze out there!! Not sure what we would have done without your lovely harmony
Wish I could type more but my hands are still defrosting. Outstanding effort out there and SPEARHEAD guys proved that weather like this actually attracts us and doesn’t send us to the fartsack.
As always, it was an honor a lead such strong men today.
Respectfully,
The Hoff
Feel like making…What???
19 Pax (plus a surprise visit) layered up for a massive beat down when Olympus converged with the Area’s toughest and most creative sites…Day Zero. This was a recipe for a CPAUS routine that would send most men to the fartsack, however what was most concerning are the horrific shots from the Papparazi today…
The Thang:
The Hoff Q:
06:30 Rack up bells and mosey to field
SSH x 25
Arm Raises x 30
Horrible Jacks – 8 Count Body Builders PLUS 4 Count Squat Thrust w. KB / Monkey Humpers
1 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 4
2 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 8
3 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 12
4 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 16
5 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 20
6 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 24
7 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 28
8 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x32
9 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x36
10 (8) Count BB + 1 KB Squat Thrust / Monkey Humpers x 40
Tabata HIIT Training: 3 Minutes on / 1 Minute off
Round 1:
3 Single Arm Snatch Press Left / 3 Single Arm Snatch Press Right
6 Merkins – Selection Style
9 Kettle Bell Swings
rinse and repeat for 3 min
Round 2:
3 Single Arm Snatch Press Left / 3 Single Arm Snatch Press Right
6 Merkins – Selection Style
9 Kettle Bell Swings
Rinse and repeat for 3 min
Round 3:
3 High Pulls Left / 3 High Pulls Right
6 Deep Squat
9 Bicep Curls
rinse and repeat for 3 min
Round 4:
3 High Pulls Left / 3 High Pulls Right
6 Deep Squat
9 Bicep Curls
rinse and repeat for 3 min
Team Challenge – Bear Crawl Indian Run with Kettle Bells
80 Yards each way…x 3 laps
Radar Q:
Partner up- Flapjack until you hit total count
Complete CORE Destruction
#1
200 – 6 Inch Crunches with rock
P1 – 50 Crunches
P2 – Burpees
#2
200 Cumberland County Dry Docks
P1 – 50 CCDD’s
P2 – Ski Abs
#3
100 Cherry Bombs
P1 – 25 Cherry Bombs
P2 – Knee Tucks
#4
200 Grown Man Sit Ups
P1- 25 Sit Ups
P2- Peter Parkers WHILE holding feet of P1
#5
200 Leg Pushers
P1 – 50 Leg Pushers
Both Pax Sprint 100 Yards
P2 – 50 Leg Pushers
Rinse and Repeat
#6
200 Russian Twists with Rock
P1 – 50 Russian Twists
P2 – Sprint 50 yards and back
#7
200 Double Crunches
P1 – 50 Double Crunches
P2 – Burpees
#8
Cherry Bombs
P1 – Cherry Bombs
P2 – Runs Suicides
Flapjack until 4 rotations are complete
#9
1 Minute of Scissor Dollies
COT:
Moleskine:
Outstanding work out there today from the Pax. It was 28 degrees and the post took place 30 minutes earlier on a Saturday Morning. There was some chatter about frozen fingers at the beginning but once the iron started moving all was forgotten about how cold we were. This group of men flat out crushed it out there today.
Words simply can not describe the experience we had out there. Workout was brutal but what stands out most is how somehow I-Heart Radio must have gotten a call from our Papparazi as the timing of some of those songs had us all wondering what was going on. Just as YHC called out (and demonstrated) #4 above, which BTW looked very strange to anyone looking over…TR (our Papparazi) was just in time to snap a few photos and take some videos of the insanity he was witnessing. To make it worse, the lyrics of Paul Rodgers were never written to mean such things…”Feel like making Love” had totally and completely other intentions.
And during Hoff’s Q a song came on by Faster Pussy Cat that was also questionable…guess we are switching to Pandora next week! One this is for sure,…destroy those photos or videos at all costs!
Today was special for YCH, since at Olympus’ core, we were Day Zero guys. Day Zero inspired us to get creative with our routines and continue to improve week in and week out. The foundation that was built by Radar and Haze was critical to Gullah and I feeling like we could take on another site. Thank you guys for letting me and our guys train with you. It was a great convergence and look forward to more to come.
As always, it is an honor to train with such outstanding men!
Respectfully, The Hoff
“He should shoot himself first…”
9 Pax came out this morning at SPEARHEAD to get a baseline on where we stood individually on the GORUCK Selection Standards for PT…which all started yesterday as our own Liquor Cycle almost made a completely insane decision (on a whim and 2 hour notice) to hop in the car, drive 6 hours and enter the GORUCK Selection. As a team, we all started emailing and sending messages to our GORUCK brothers asking if 1) Could he enter, 2) What we all had that we could loan him in short notice so he can have an acceptable Ruck and 3) Is this a good and rational decision (for which we got back a quote from a guy on Facebook that actually entered and passed Selection (only 2 of 11 in his class made it through). He said “Scooter should shoot himself first…” (we later discovered that it would have been a short Selection process due to the full range sit ups. Something we all need to significantly improve.
OUR Q is Hurt (Big League Chew)…so we called for an All Star Q. Basically The Hoff, Liquor Cycle and Dora pulled out some of their “All Star” routines, combined into 1 45 minute session and took turns Q’ing in 15 minute sessions. What we found out was having 3 Q’s in that short of time was a horrible idea. It gave the Pax a fresh Q and the intensity never let up!The Thang:
Extra Credit: 04:55 PT Test
2:00 of Merkins Selection Quality
2:00 of Sit Ups Selection Quality
1-2 Mile Run
The Hoff Q:
(8) Count Body Builders / Monkey Humpers – Jack Webb Style
Mosey to End Zone
Sled Work: 5 Man Sled
5 Pax on sled, 4 off. Every 20 paces rotate to the right. Guys off the sled Lunge Walk and Bear Crawl x 200 Yards
Liquor Cycle Q:
End Zone- 150 Yards of Pain
Merkins x 10
Roll right twice
Merkins x 10
Roll left twice
Bear Crawl x 10 yards
Roll right twice
Mountain Climbers
Roll left twice
Bear Crawl 10 yards
Duck walk 10 yards
Flutter press with ruck x 40
Backwards Crab Walk 20 yards
Low Crawl with Pack Push 30 yards
Sniper Drills – Down, Jail Break to sideline
Squats x 20
Sniper Drills to Mid-Field – Down, Jail Break to sideline
Step us x 20 (10 each leg)
Jail Break to Mid-Field
Dora Q:
Tabata HIIT Training
3 minutes of / 1 minute off – during work good form but SPRINT routine (as fast as you can do it)
Pack Curl Thruster x3
Merkins x 6
Squats x 9
Rinse and repeat for (5) 3 minute cycles
COT
Outstanding work all around and CONGRATS to Crab Cakes as he earned his SPEARHEAD patch today. It is a lot easier for us in Area 51 to earn the patch, but something to be said and pointed out about Crab Cakes’ dedication. He lives in Fort Mill and posts usually at The Fort. A trek to Carmel Middle is quite the drive for someone looking to post at 04:45 in the morning. He has to wake up much earlier than we do,and despite lack of rest and a longer commute he pulled off posting 9 times, and completed the 12 Days of Christmas Patch Challenge as well!! On behalf of the SPEARHEAD family, WELCOME brother and we are proud to have you.
Additionally, I’ve got to give massive T-claps to Package…this guy comes all the way out with Crab Cakes and today proved that he is a specimen…he knocked off 71 Quality Merkins in 2 minutes. I think Lab Rat has been giving him some kind of performance enhancing stuff or something. We’d better get this guy back to the lab for more testing before word gets out to the authorities…there is a BEAST on the loose! And it is quite possible Package slipped Uncle Leo something as well. This guy crushed it during the run..remained quiet the whole workout and was truly a “Silent Assassin” as he finished the Tabata first and continued doing it lapping a few of the Pax as we all struggled to keep up.
Part of us are glad Liquor didn’t make the impulsive decision to do selection this weekend, but after talking to him about his motivation behind why he wanted to do it was summed up in 1 word…MOTHER-IN-LAW. Selection actually sounds like a good decision now.
Thank you again for letting us lead you and it is always an honor.
Respectfully,
The Hoff
Wolfman earns his patch, but had to go through complete Insanity first…
5 Pax weathered the storm for a 2 hour Ruck and Training dose of DownPainment today at SPEARHEAD.
The Thang:
05:00 Ruck with Coupon (aka Bonecrusher) – The Hoff Q
06:00 Training – Liquor Cycle Q (He’s certifiably Insane btw…)
RUCK – -5:00 (3) Miles
Into the Ruck, YHC say the PAX from DMZ and called an audible for us to Crash their warm -up COP. We quickly moved to where we could locate them (they were UNDER the cover of the walkway at Church of Charlotte. As we joined there were puzzled looks on everyone’s faces
SSH x 25
Merkins x 20
Squats x 25
LBC x 30
Superman’s on Belly x 30
Pax and SH Pax break off since those boys started running…”nice work guys, catch you later”…and we mosey’d back on route to finish the Ruck
06:00 Liquor Cycle Q
Mosey to Soccer Fileds (completely under water, in paces up to about 4-5 inches)
30 Count Body Builders (yes, that’s right…30 count, not 8)! x 25-35?
(exercise performed starting with squat, plank, plank jack out/in/merkin, 5 overhead press, ROLL to your left, Merkin, ROLL to your right, merkin, plank, plank jack out/in, squat-jump)
Low crawl 30-40 yards in MUD
Merkins x 15
Aqua Burpees x 15
Flutter w. ruck press in mud/water x 20
Flutter w. ruck press in mud/water x 15
Flutter w. ruck press in mud/water x 10
Flutter w. ruck press in mud/water x 5
PARTNER BEAR CRAWLS (one on top, one on bottom…bottom Pax grabs a hold of Pax 2 while he bear crawls…
Merkin x 10
Rotate until all PAX have gone x 5 rounds
30 Count Body Builders x 15
Mosey to hill
Plank on Left facing fields. Plank walk up hill
Backwards Bear Crawl down hill
Plank on Right facing football feild. Plank walk up hill
Backwards Bear Crawl down hill
Lunge Walk Up Hill
COT
Moleskine,
Unbelievable work out there considering the weather conditions. Triple T-Claps to Wolfman for earning his patch and posting 9 times already this month! Great work.
I’ve got to run to a meeting, and will update and type more. The bottom line about this routine is that not only was it tough as hell (thanks Liquor Cycle), but we bot muddy…and not just a little muddy, A LOT. Covered head-to-toe in mud and grass. Needless-to-say, when I got home the M was in shock at what I looked like.
As always, it’s a pleasure to lead such a fine group of men!
Respectfully, The Hoff and Liquor Cycle
No Excuse To Ever Fartsack Again. Read This…
14 Pax fought hard today with their Kettle Bells, however in the End the iron always wins…Unless you are Chicken Wing of course. Read on…
Ok, so before writing up the Thang or Moleskine, I have to share with the Pax something that happened today at Olympus that is baffling to even think about doing but somehow Chicken Wing pulled it off. I know that our wiring is a little off and most people think we are crazy for waking up so early on little rest to punish our bodies day in and day out, but his performance today after the night he had is one for the record books.
After a Holiday party where over-serving was on the menu, Chicken ended up staying up all night and couldn’t sleep. He called YHC at 06:00 to let him know that he wasn’t able to Post and was going to fartsack. After deliberating for 20 minutes over the phone (he was talking his options out and struggling since he really wanted to post), our beloved Liquor Cycle grabbed the phone used his powers of persuasion (I honestly think Liquor Cycle has mind control ability like Professor X or Jean Gray) because whatever he said, motivated Chicken Wing to AVOID the fartsack and come out to Olympus. With eyes barely open because of complete exhaustion he mustered the energy to make it through a hour of pure hell and took on an Iron Kettle Bell for an hour!
Never again can I use being tired as an excuse to Fartsack (thanks a lot Chicken, ugh!!)
The Thang:
Warm Up: COP
SSH x 25
Stagger Merkins Left Arm x 15
Stagger Merkins Right Arm x 15
IW x 25
8 count Body Builders x 20
Suicides: Moving Iron
Round 1:
Pax lined up at the end of the field and there were 4 cones 20 yards a part (80 yards total). With Kettle Bells in front on a straight line, Pax #1 move 1 KB at a time to the first cone and when 3 KB’s moved to cone, Pax #2 begins moving KB’s 1 at a time to Cone #1. Continue until all bells reach cones 2,3 and 4.
During Suicides, the entire Pax (other than ones moving bells) performed the follwoing:
Merkins x 20
Mountain Climbers x 20
Slow Squats x 20
Rinse and Repeat for (4) rounds until all Pax ran Suicides
Bear Crawl Indian Run WITH 8 Kettle Bells x4 = 360 Yards(Kettle Bells had to move to the front and Pax at end runs to the front of the line. All Bells move during crawls and passed through legs)
COP #2: You call Q (In circle, each person selects 1 exercise and runs that Q, targeting 500 cumulative reps as a group
Gullah: Upright Rows x 50
Night Court: Sit Ups with Bells at Top of Sit Up (forgot name for this) x 50
Lab Rat: Figure 8 x 50
Wolfman: Shrugs x 50
South Paw: Overhead Press x 50
Byron:Turkish Get Ups w. Bell x 10 / Single Arm Snatch and Press x 40
Liquor Cycle: Team Russian Twists (groups of 4 sitting together, pass KB’s to the Left x 25/ Right x 25
Alf: Single Arm Rows x 100
OUT OF TIME:
Total Reps: 450
COT
Moleskine:
Another exceptional performance by the group today! The routine was a little confusing (confusing by design) so we all had to really think about what we were doing while deprived of O2…which is challenging in itself and allows us to work out our brain as well. Especially during the Indian Run Bear Crawl with Kettle Bells. That took a a high level of effort as well as team work in order to figure out how to move those bells and move the Line at the same time. At first it was sloppy, but over time we move as a team and very efficiently.
It is always nice to see,at the end of the routine, guys covered in mud and grass. Even the Kettle Bells were all covered in mud as they took a beating as well. T-Claps to Chicken Wing for crushing it out there despite sleep. I know I would have fartsacked. Your dedication is unreal man.
Again, it is an honor to lead such strong and determined men. Thank you for posting at our site and we greatly appreciate your commitment to Pain at Olympus.
Respectfully, The Hoff and Gullah
Time to carry some humans…get prepared for the Challenge
7 Ruckers showed up at 04:45 today at SPEARHEAD to carry logs, sandbag and of course…each other. Good Livin!
The Thang:
Not much to report here other than a 3.2 Mile Ruck, 40+ Ruck Sacks carrying a lot of heavy stuff.
COT
Moleskine:
Today, Chicken Wing gets the quote of the day in that while we were Rucking, he mentioned to YHC that he thought “the Ruck was too easy”…big mistake. After that, YHC decided to start killing off people. Get used to carry guys with packs for while as we prepare for the GRC. One of the most important, and painful things you can do is get practice carrying humans as during the challenge it is 100% for sure you will get a lot of this.
Additionally, as we approach the GRC on Feb. 7th, F3 Custom Heavy and F3 Challenge you will start to see SPEARHEAD morph into the GORUCK Training Grounds that it was back a few months ago. Trust us, as people who train several days each week at SPEARHEAD by simulating The Welcome Party, Ruck each week and show up with a Ruck on at the majority of F3 sites we attend, our site leaders are excited and fully preparred to get the PAX ready for what is to come. For many, this could be their first GORUCK experience. For me, having trained at SPEARHEAD got my mind and body ready and it was a pleasure to look up every now and then in moments of suffering and see the guys who were leading the way…at the top of the class were the our F3 brothers. Our SPEARHEAD and F3 guys carried more weight, complained less and would always step up when needed.
It is going to be a great training season and we at SPEARHEAD welcome anyone who want to be ready.
Respectfully,
The Hoff
SPEARHEAD Isn’t a Workout…It’s Training. 1,240 Reps in Cadence…Ouch!
7 Pax assembled for a complete systematic beat down and to knock out several days off the SPEARHEAD 12 Days of Christmas Patch Challenge.
At the beginning I warned the Pax that today’s format would be a little different and extremely challenging…needless-to-say, we flat out got work done out there today #dowork!
Warm up: NA
The Thang:
(8) Count Body Builders x 100 / Monkey Humpers x 400
Jack Webb Style
Mosey to the End Zone
Merkins x 10
Bear Crawl to 10 Yard Line
Merkins x 10
Bear Crawl to 20 Yard Line
Merkins x 10
Bear Crawl to 30 Yard Line
Merkins x 10
Lunge Walk x 150 (75 each leg)
Overhead Press x 200 / KB Swings x 200 (alternating in groups of 20 until 200 reached while moving down field)
Russian Twists x 100
Bicep Curls x 50/ Tricep Extensions x 50
TOTAL REPS: 1,240
Puke
COT
Moleskine:
Unreal work all around from the Pax today. Today reminded me of what it feels like during a welcome party. Many times we all looked like we wanted to quit, but thankfully for the strength of our team we motivated each other to finish the training.
I heard a quote from one of our NoCo brothers that summed up what we are doing at SPEARHEAD better than anything I’ve heard. “SPEARHEAD isn’t a workout, it’s training.” We have a specific purpose at our site and as a team we continue motivating each other to do things that we never thought possible.
As for the group today. Your guys made me extremely proud to be a part of SPEARHEAD. Check Point and Straight Back were animals out there never missing a beat and performing every rep in perfect form. Angler was our key motivator helping us all stay focused. Liquor Cycle is our Mystero and not to mention he is the single most dedicated Rucker I’ve ever known. Wolfman is our newbie that is drinking the cool-aid and gets the Most Improved Award, while Chicken Wing is our comic relief making us all laugh during such torture, all while of course giving it his all each training session.
I’ve got to work and can’t write more, but would if I could. It is always a pleasure leading such strong men through our training sessions.
Respectfully,
The Hoff
“You guys must be Crazy”…
10 men came to Olympus to throw some iron around for a while and test their endurance…everyone was smoked with the exception of Lab Rat and Night Court who must have been injecting a superhuman serum before the routine!
06:15 Extra Credit Ruck with 85lbs sandbag (known as Bone Crusher) and Ruck Sacks (The Hoff, Wolfman,Gullah, Big League Chew)
The Thang:
Rack bells and alternate arms while moving to School Entrance’s grass field
Warm Up: COP
Plank Jacks x 20
Pelvic Rotations (Thank you Byron for assisting) x 20
Up Downs 3 Minutes with Merkins called out
Partner Up: Farmer Carry Catch Me If You Can
P1 Merkins x 10/ P2 Farmer Carry With Bells;CMIYC – flapjack until reaching neighborhood hill
– Plank
11’s On The Hill
At Top of hill: High Pulls x 10 on each arm; run down hill with Kettle Bell
At Bottom: Goblet Squat x 1, run up hill with Kettle Bell
At Top: High Pulls x 9 on each arm, run down hill with Kettle Bell
At Bottom: Goblet Squat x 2, run up hill with Kettle Bell
**Continue until down to 1 rep of High Pulls (10,9.8.7…etc) at top of the hill and 10 Goblet Squats at the bottom of the hill (1,2,3,4…etc)
Partner Up: Farmer Carry Catch Me If You Can
P1 Merkins x 10; P2 Farmer Carry Bells; CMIYC
– flapjack until back at Boom Box in parking lot of school
Circle of Pain = Target 1,000 reps
Perform 100 reps in cadence. Each person taking turns being Q and calling out the exercises
Gullah: Upright Rows x 100
Big League Chew: Kettle Bell Swing x 100
Byron: Turkish Get-Ups x 50 (we had to audible to 50 reps for time and this exercise was horrible)
Hacker: Goblet Squat x 50
Wolfman: Merkins x 50
Mater: LBC x 50
COT
Moleskine:
T-Claps to the Pax…strong work by all and welcome to Night Court and Lab Rat who were FNG’s to Olympus today…however if you read the description above you already know there was something inhuman about their performance today. The two of them were 3 runs ahead of most of the Pax on the hills and really had us pushing the pace to keep up with them. Next time, someone give these guys heavier bells as to slow those beasts down!
As they were waiting on all of us to come back from the 2nd Farmer Carry, Lab Rat reminded us that Sugar Ray vs Butterbean would have ended with Sugar…and he even quoted an old WWF match between Andre The Giant and a smaller guy (we were too smoked to remember the name, possibly Hulk Hogan or The Ultimate Warrior) where the smaller guy over time wore down the much stronger and larger Andre…Also that same tactic worked for The Dread Pirate Roberts when he too wore down the Giant…right before having to do a battle of wits with Vincini. Lab Rat was right…I am sure after all the meatheads came back from the 2nd Farmer Carry he could have taken all of us down. lol
The Quote of the day happened during the Catch me if you can where an older gentleman said to us”You guys must be crazy” because he stood in complete shock at what we were doing early on a Saturday. It’s always nice when bystanders reinforce our CSAUP!
This was a complete smokefest! When Gullah and I wrote this one up it didn’t look like it was going to be this difficult, but it was definitely a kick in the teeth. It is with great appreciation that we Thank You for coming to our site today. It makes being Q so much more rewarding when surrounded by such strong and determined individuals.
Respectfully,
The Hoff and Gullah
Everything but the Kitchen Sink
13 Men helped the Q’s with a last minute audible as once Double D’s got a taste of the Ruck, he asked for more…so the Pax responded and rummaged through their cars to help us collect 13 coupons that we could use for our routine. We had an 85lbs, 70lbs and 50lbs sandbags, several kettle bells, 5 Ruck sacks and even thought I saw a guy with a Kitchen Sink! 
Extra Credit:
04:55-05:25 1.5 Mile Ruck with Coupons (85lb, 70lb and 50lb Sandbag)
The Thang
Double D’s on Q:
Everyone grab a weight, ruck or sandbag and run up to carpool lane and down to football field (drop off coupons by consession stand)
SSH x 30
Burpees x 10
1/8 mile run
Burpees x 10
IW x 10
1/8 mile run
Burpees x 10
IW x 10
Partner work:
P1 Run up Bleachers. At Top Knee Ups x 10…run down; At bottom Dips x 20; Rinse and repeat – Run back to Track – Perform LBC’s until partner arrives
P2 Run ¼ Mile – meet P2 and perform 50 LBC’s
Flapjack
Rinse and Repeat x 2 complete cycles
The Hoff on Q
Run to Concession Stand – Circle up with weights
Burpee-Squat-Thrust / Merkin – Jack Webb Style. Each round, rotate to the left and get a new weight
Burpee-Squat-Thrust x 1 / Merkin x 4
Burpee-Squat-Thrust x 1 / Merkin x 8
Burpee-Squat-Thrust x 1 / Merkin x 12
Burpee-Squat-Thrust x 1 / Merkin x 16
Burpee-Squat-Thrust x 1 / Merkin x 20
Round Robin:
Perform Exercise with weights, then run behind bleachers, up 2 flights of stairs, across top of bleachers, down long steps and return to the circle with weight
Rd 1: Overhead Press x 20
Round Robin
Rd2: Squat/Upright Row x 20
Round Robin
Rd3: Squat x 20
Round Robin
Monkey Humpers x 60
Jailbreak to parking lot
LBC x 30
COT
Moleskine:
Great work all around and we covered a lot of ground today. T-Claps to the entire Pax as YHC #1 (Double D’s) called an audible during the Extra Credit requesting that we use all the Rucks and weights (sandbags) we were carrying up Sardis Rd for the workout today. So on the Fly, we adjusted the planned routine to accommodate….but we needed a little help from the Pax to pull it off.
To our surprise, “The Charge” Pax always come prepared! All we had to do was ask if anyone had something heavy to contribute to the mix and before we knew it, it was like asking the Genie in the Bottle for a wish come true….12 heavy weights appeared. Each person strangely had something in their trunks already. Gotta love the power of F3…our guys drive around town with sandbags, kettle bells
Sorry for the late post, it’s been an extremely busy day and just was able to get to it.
Sound off below!!
As always, it was an honor to work with such strong individuals.
Respectfully,
-The Hoff and Double D’s.
PREBLAST: Kettle Bell 101 with Professor Byron at Olympus Tomorrow Morning
Site Q’s: The Hoff and Byron.
At Olympus we are honored host a class called Kettle Bell 101 tomorrow morning at 07:00. Byron is a certified Kettle Bell Instructor and has offered to teach the proper kettle bell techiques at the beginning of our workout. The PAX has been asking for guidance on what the proper form is for the main kettle bell exerciese we use weekly at F3 and we’ve answered.
Now is the time to come and learn from one of the best!
The routine will begin with a Hoff warm up, followed by a 10 minute class of KB techniques by professor Byron, followed by a grueling routine that will promise to leave everyone smoked…then of course finished off with a few things from The Hoff.
Hope to see you all out there tomorrow
The Hoff and Byron