30 Minute Miles…Why So Slow…Heavy Stuff!
Imagine walking for 3 miles carrying a sofa, couch or TV…that was basically the weight our beasts carried today at SPEARHEAD
The Thang:
3 Mile loop around Carmel Middle. 5 Men…One who just had 7 hours of tattoo work done the day before (Liquor Cycle) who came out to Ruck but couldnt put the ruck on.
04:45 Launch
06:15 Return
3 Miles covered
COT
Moleskin:
Not much to say here other than Rucking with that much weight over a long distance works so many different muscles in the body. Embrace the suck and just keep moving!
T-Claps to Liquor Cycle for coming out despite not being able to wear the Ruck…most normal people would have used that as an excuse to Fart Sack- Not you brother, you are truly insane and can’t wait for your routine tomorrow.
Strong work by the others as well! Welcome back Schedule C and Chicken Wing. Good to have you back. Angler, not much to say here other than we stand in awe of your strength and determination.
Sound off if you want to comment.
As always, it is an honor Rucking with such fine individuals!
Respectfully,
The Hoff
The Charge is On
11 Charged up warriors met at Providence Day School with one mission: Earn that Thanksgiving Dinner tomorrow!
The Thang
Double D’s on Q:
Warm Up
Lap around car-pool alternating between high knees, high kicks and side steps
Mosey to the track
Run laps around the track/ During run YHC called out (in random order and intervals)
-Down – Hit the ground and pop back up, continue running
-Knees Up x 5 High jumps with knees up to chest
– Merkins x 10
End Zone: Break off into 2 teams and race each other
-Round 1: Indian Run 200 Yards- During run Q called out “Knees Up and “Down” several times to throw Pax off
Merkins x 10
High Knees x 10
LBC x 10
– Round 2: Indian Run 200 Yards – During run Q called out :Knees Up and Down” several times to throw Pax off
Merkins x 10
High Knees x 10
LBC x 10
– Round 3: Over Under Indian run 200 Yards – P1 run 10 yards and get down, P2 runs and jumps over P1 and gets down on the 20…rinse and repeat with all 6 team members covering 200 yards
-Round 4: Jump Over Team Mate’s Back Indian Run – P1 runs 5 yards and gets bend over slightly, P2 jumps over P1’s back, runs 5 yards and bends over…rinse and repeat with all 6 team members covering 100 Yards
Sprint Back to End Zone
The Hoff on Q:
Partner Up – Size does not matter
Merkin/Squat Ladder
20) P1 Merkins x 20, P2 Squat x 20; P1 Squat x 20, P2 Merkins x 20
19) P1 Merkins x 19, P2 Squat x 19; P1 Squat x 19, P2 Merkins x 19
18) P1 Merkins x 18, P2 Squat x 18; P1 Squat x 18, P2 Merkins x 18
17) P1 Merkins x 17, P2 Squat x 17; P1 Squat x 17, P2 Merkins x 17
16) P1 Merkins x 16, P2 Squat x 16; P1 Squat x 16, P2 Merkins x 16
15) P1 Merkins x 15, P2 Squat x 15; P1 Squat x 15, P2 Merkins x 15
14) P1 Merkins x 14, P2 Squat x 14; P1 Squat x 14, P2 Merkins x 14
13) P1 Merkins x 13, P2 Squat x 13; P1 Squat x 13, P2 Merkins x 13
12) P1 Merkins x 12, P2 Squat x 12; P1 Squat x 12, P2 Merkins x 12
11) P1 Merkins x 11, P2 Squat x 11; P1 Squat x 11, P2 Merkins x 11
10) P1 Merkins x 10, P2 Squat x 10; P1 Squat x 10, P2 Merkins x 10
9) P1 Merkins x 9, P2 Squat x 9; P1 Squat x 9, P2 Merkins x 9
8) P1 Merkins x 8, P2 Squat x 8; P1 Squat x 8, P2 Merkins x 8
7) P1 Merkins x 7, P2 Squat x 7; P1 Squat x 7, P2 Merkins x 7
6) P1 Merkins x 6, P2 Squat x 6; P1 Squat x 6, P2 Merkins x 6
5) P1 Merkins x 5, P2 Squat x 5; P1 Squat x 5, P2 Merkins x 5
4) P1 Merkins x 4, P2 Squat x 4; P1 Squat x 4, P2 Merkins x 4
3) P1 Merkins x 3, P2 Squat x 3; P1 Squat x 3, P2 Merkins x 3
2) P1 Merkins x 2, P2 Squat x 2; P1 Squat x 2, P2 Merkins x 2
1) P1 Merkins x 1, P2 Squat x 1; P1 Squat x 1, P2 Merkins x 1
As each team finished, we joined whatever team was still on the ladder and as a group all finished together – NICE TEAMWORK!
Tunnel of Love down football field
Frog Jump 10 yards
Bear Crawl 10 yards
Frog Jump 10 yards
Bear Crawl 10 yards
Duck Walk 10 yards
Sprint back to parking lot
Mary
– LBC x 50
– Bicycle Abs x 40
– Roselita x 40
COT
Moleskin:
Strong performance by all the Pax today as each of us had 1 mission in mind. Earn those calories tomorrow. A few of us commented on how nice the weather was in comparison to what we experienced yesterday…if you fart sacked Tuesday, great decision as it was the perfect condition out there if you wanted a dose of misery. Today however seemed like a day a the beach since it was 46 and only drizzled a little.
T-Claps to Liquor Cycle for providing the music. This guys is a walking Juke box and the Pax greatly appreciated having the motivation today. STP was a nice touch.
Not sure if you can give a field T-Claps, but I am going to do it anyway. The PDS turf field is a joy to train on and unreal how well it drains. It was nice to take clothes off today after the routine and have no grass to pick off the floor.
Sound off below if you’d like to comment about the routine or saw anything you thought was interesting…
On behalf of Double D’s, thank you for spending your morning with us mates!
As always, it is an honor to workout with such great individuals involved
Respectfully,
The Hoff
Hardest Part: Getting Out Of Bed
Mother nature kicked us in the groin today as 6 Pax weathered the storm for some insanity at SPEARHEAD this morning…
Mother Nature tried to take control over the routine as YHC had to audible most of the entire routine, but the SPEARHEAD crew refused to be beat.
The Thang (60lbs and 40lbs sandbag…but for some reason they got heavier when wet, lol):
2 Warm up lap around Parking Lot
Team Work – Coupons CANNOT touch ground
– All sets performed in perfect form and cadence
– If cadence broken, we start all over
– 2 Large Coupons passed every 5 successful reps
1) Squats x 75 (we had to start over several times due to cadence infractions)
2) Overhead Press x 40 (with pauses)
3) Squat Thrusts x 40 (with pauses)
4) Bicep Curl x 30 (with pauses at top and negatives down)
Picnic Table Work:
– Large coupon moves with P1 over to camping tables and perform step ups x 10, run up stairs and down the ramp
– Hand off Bag to P2
– PAX non-stop running weaving in and around steel posts until each Pax has carried coupon
Ledge Work: Belly, Back, Feet – with coupon
Low: Belly, Back, then move to Ledge and pull up, then on feet
High: Belly, Back, then move down Ledge and then on feet
MAN DOWN!!! – BLC Injured during Ledge work…AUDIBLE
Single Arm Upright Rows x 12 left/ x 12 right
Bicep Curls x 25
Sideline to Sideline Work– Exercise with Ruck, then sprint sideline to sideline
Hoff: Burpee Squat Thrusts with Ruck x 20
Wolfman: Overhead Press x 30
Check Point: Front Squats x 30
Liquor Cycle: Jack Webb (with Pack Press)
Angler: LBC x 40
Hoff: Merkins x 30
Hoff: Merkin Explosions x 15
COT
The Thang 2 (what we were supposed to do until Mother Nature crushed the PAX)
Warm up lap around Parking Lot
Selection Test
2 Min Merkins (Target 55)
2 Min Sit Ups (Target 55)
Team Work – Coupons CANNOT touch ground
– All sets performed in perfect form and cadence
– If cadence broken, we start all over
– Large Coupon passed every 5 reps
1) Squats x 30
2) Overhead Press x 30 (with negatives and pauses)
3) Squat Thrusts x 15
4) Clean and Jerk Press x 30
5) Single Arm Upright Rows 15 each arm
6) Frog Jump x 10
7) Bicep Curl x 30 (with pauses at top and negatives down)
8) Tricep Curl x 30 (with pauses at top and negatives down)
9) Merkins x 30
Table Work:
– Large coupon moves with P1 over to camping tables and perform step ups x 10, run up stairs and down the ramp
– Hand off Bag to P2
– PAX non-stop running weaving in and around steel posts until each Pax has carried coupon
Ledge Work: Belly, Back, Feet – with coupon
Low: Belly, Back, then move to Ledge and pull up, then on feet
High: Belly, Back, then move down Ledge and then on feet
Fields:
Tunnel of Love 100 Yards with Coupons
Crowd Surf 25 yards/shimmy 25 yards
50 yard sprint to end
End Zone
P1 Bear Crawl with coupons to 10 Yard line
PAX Plank – each person takes turns calling out workout while we move down field
20 yards line: Duck Walk
30 Yard line: Sprint
Mosey with all coupons to parking lot
COT
Moleskin:
Check Point said it best, “just getting out of bed was the hardest part” and it couldn’t be more evident. With the horrible conditions out there, just the fact that we all dragged ourselves out of bed is a true gut check. This kind of training is what we are all about at SPEARHEAD and T-Claps to each of you who came out there today for some DownPainment!
Check Point – sorry for the last exercise…I didn’t notice you were in a puddle of 33% water so that had to be the worst Tea Bagging of all time
BLC – Hope your knee gets better. Those Ledge Climbs were a really bad idea with the conditions being what they were, however look out for them again once it dries out.
Angler – We need to change your name to War Horse or something. Is it me or is he actually getting faster and faster out there? Not sure if the Silver Bullets are ready for you but they are definitely in good hands
Liquor Cycle – Our DJ of the day! The music really helped, and I’ve got to admit, when the CD was over and there was silence there it really made me appreciate having the tunes. Also, never a time at all when you fall back or cheat on reps either. You are totally prepared to crush the full challenge…I’m actually worried to see what you are like when you get GRT…you’ll be a nightmare to the Pax for sure
Wolfman – Your beastly name and strength is a perfect addition to the SPEARHEAD clan. Honored to have you out here with us and we are all looking forward to doing a Light or Full with you soon.
As always, it is an honor to workout with such strong, dedicated and determined individuals like you.
Respectfully,
The Hoff
The Dawn of The Liquor Cycle
8 PAX posted at SPEARHEAD today and were lead through a routine that would have even given a GRT Cadre heartburn…
Extra Credit: 04:45 1.5 Mile Ruck with 80lbs Coupon
05:15 1 Mile Run with Ruck (11 Minutes)
The Thang:
SS5 x 35
Slow Squat x 25
Selection Test:
– Selection Style Push-ups for 2 minutes (target 55)
– Selection Style Sit-ups for 2 minutes (target 55)
Mosey to End Zone – Every 10 yards perform new exercise
End Zone: Monkey Humpers x 25 / Bear Crawl to 10 Yard Line
10 Yard Line: Imperial Walker x 25 / Low Crawl to 20 Yard Line – Packs off, move pack on ground
20 Yard Line: Flutter with Chest Press x x25 / Duck Walk to 30 Yard Line – Packs on
30 Yard Line: Parker Peter x 25 / Bear Crawl to 40 Yard Line
40 Yard Line: Belly, Back, Feet x 15 / Low Crawl to 50 Yard Line
50 Yard Line: Peter Parker x 25 / Duck Walk to 40 Yard Line
40 Yard Line: Jack Webb x 8 / Bear Crawl – Packs off, move on ground to 30 Yard Line
30 Yard Line: Ruck Curls x 25 / Low Crawl to 20 Yard Line
20 Yard Line: 8 Count Body Builders x 10 / Duck Walk to the 10 Yard Line
10 Yard Line: Mason Twists w. Ruck x 25 / Bear Crawl to End Zone
Partner Carry to 50 Yard Line / Flapjack Partners / P2 Carry to End Zone
Ruck Carry Ladder:
All Pax Plank at the End Zone
PAX 1 Carry all Rucks to 10 Yard Line. 1 by 1 next person sprints to 10 yard line and back to retrieve 3 Rucks. Once 3 Rucks are on the 10 Yard line, the next person goes and 1 by 1 carries 3 more rucks to the 10 Yard Line. Once all Rucks are on 10 Yard Line, PAX 1 moves 3 Rucks to 20 Yard Line. Rinse and Repeat until all Rucks are moved down the Football Field
Rest of PAX Plank Up and perform Merkins until all PAX move Rucks
LBC until the rest of the Rucks are back
Strong work as always from the PAX today. I named this post The Dawn of the Liquor Cycle for a reason. Watching him come along as a site Q has been a wonderful thing to see. LS- you killed it out there today. That routine that tested us in every way possible and it was very well thought out…However your audible at the end (on the fly) was amazing. You created a cool and challenging routine with the Pack Carries that I know we are going to use/modify over time!
Additionally, Liquor Cycle carried me (The Hoff) for 50 yards. I had a 47 lbs pack, weighing in at a hefty 235 and his pack at 40lbs, he shouldered 322 pounds #superhuman!
As for the PAX there were times when I looked over and saw everyone moving as a group and going through the Suck together as a team. As a result, SH is making us a well oiled machine!
On Behalf of Liquor Cycle, thank you for training with us this morning and please sound off below if you have comments about this workout.
Respectfully,
The Hoff (On Behalf of Liquor Cycle)
The Charge: “Man that gym looks warm up there”…
20 PAX crushed it at The Charge today as it was the highest number of people so far for this amazing site. There is definitely some kind of Charge you get when working out on that Turf Field…and really nice when you get home and have no grass to beat off your shoes.
The Thang
– Up downs while running around track (“Down to stomach and pop back up” each time whistle Blows) x 40 or 2 laps whatever comes first
– Arm Raises x 30 (loosen up the shoulders)
– Belly, Back, Feet (In cadence) x 39
– Monkey Humpers x 25
Merkin Pyramid
Merkins x 15 / Hindu Squats x 15
Merkins x 14 / Monkey Humpers x 20
Merkins x 13 / Hindu Squats x 15
Merkins x 12 / Monkey Humpers x 20
Merkins x 11 / Hindu Squats x 15
Merkins x 10 / Monkey Humpers x 20
Bleacher Work
– Single Leg Squats Right Leg x 10 Left Leg x 10 / Sprint up bleachers/ 20 Mary Catherine’s/sprint down/ 30 Bench Squats/Sprint up/40 calf raises/sprint down/ 50 LBC
– Rinse and repeat
End Zone
Partner Up: 100 Yard Increments of “Catch Me If You Can”
P1 Bear Crawl; P2 Roselita x 25 – Flapjack until reaching other end zone 200 Yards
P1 Duck Walk; P2 25 Flutter x 25 – Flapjack until reaching other end zone 100 Yards
Merkins x 30
Sprint back to parking lot with Up-Downs to whistle
Merkins x 20
Merkin Wave x 5
COT
Moleskin
T-Claps all around to the Pax out there today. We covered a lot of reps in a short period of time. Not counting the Bear Crawl or Duck Walks, we hit 844 total reps (1.2.3.1 rep format on some count as 2 reps, however most of what we did was in single cadence). That is an unreal amount of effort at 05:30 in the morning.
Quote of the day goes to Bananas as we were heading up to the bleachers when it was 37% outside, “Man, that gym looks warm up there. Nice and cozy with an elliptical and Sports Center to watch”
I’ve got to run to an appointment and could type more but can’t. Sound off if you like.
DD – Thank you for passing the reigns and letting me Q your site.
As always, it is an honor to lead such a fine group of men!
Respectfully,
The Hoff
You just can’t escape the pain
14 completely insane and pain-seeking beasts came out to Olympus today to train as if they were seeking approval from the Gods. Even the mighty Hercules would have been smoked after trying to keep up with the Pax today.
The Thang
– SSH x 25/ Jack knife x 20
– CDD x 25
– Monkey Humpers x 25
– Stagger Merkins x 15 right / x 15 left
– Thrusters x 25
– Front Raises x 15
Basket Ball Challenge
Group lines up in straight line with Kettle Bells and Person 1 uses the 60lbs GORUCK sandbag in place of KB. After each rotation, the sandbag moves to the next person. Rinse and Repeat 28 Times
1st person dribbles ball to 2nd goal, dribbles back and must make lay ups in both goals on the way back – Pass the ball to the next person
During Basketball challenge, the Pax performs exercises until shooter returns. Shooter can’t come back until making both baskets (this took several shots since our arms were smoked)
– Burpee Squat Thrusts
– Merkins
– Upright Rows
– Overhead Press
– Tricep Extensions
– Recover / Repeat until each Pax goes twice
Mosey to Field
Round 1 and 2 (perform 2 rounds)
KB Swing x 25
KB Push Press x 10 right arm x 10 left arm
Rack Squats 10right arm x 10 left arm
Run Lap
Rinse and Repeat
Partner Work: Catch me if you can – Partner with KB will do work, then run with Bells – P2 runs ahead to ¼ point on tract
P1 Deep Merkins with KBs x 20; P2 LBC – flapjack until 1 lap completed
P1 Chest Fly with KB x 20 ; P2 Roselita – flapjack until 1 lap completed
P1 Single Arm Curl x 20 ; P2 Mountain Climbers – flapjack until 1 lap completed
TUG OF WAR Team 1 wins both rounds
Team 2 20 Burpee Penalty
Team 1 10 Burpee Reward
Mary – Flutter x 50
Strong work all around. At F3, as I learned from Bananas “you just can’t escape the suck” and that was clearly evident today. This group of men was hard to keep up with as each person was giving it their all.
Welcome Andy Love, FNG (Cupid) as you were Olympus’ second FNG. It was nice to have a new face and hope to see you out at more F3 sites!
After all the bicep work and having to hold on the KB during the Catch Me If You Can’s, it is difficult to type! So sound off in the comment section below! Q’s forearms are smoked!!
T-Claps to Gullah for a strong Co-Q as well! It is an honor to plan these workouts with you and an honor to workout with such amazing individuals.
Respectfully,
The Hoff and Gullah
BLC, is your mother in here?
11 Pax assembled for a complete systematic beat down of every muscle group in the body, or orchestrated by our very own GRT site Q Big League Chew.
The Pax didn’t know what to expect and as his mini-van rolled into SPEARHEAD, he opened the trunk and started throwing sand bag after sand back (I believe we had 4 total and the lightest one was 40 lbs), 3 kettle bells, several rucks, some clothes, a CD, Boom Box and I think he even had a kitchen sink in there! Just as we thought things couldn’t get any worse, BTB rolled in and dumped off 3 more logs and 2 ruck sacks, smiled and wished us well and had the look in his eye like he knew what we were about to get into…
“BLC, is your mother in here?” – Culkin quote of the day as he was performing the Clean and Squat with a heavy coupon…the bag was huge and filled with some mystery fillings…
The Thang:
Warm up lap around the track
PAIN Stations – 30 Minutes straight, no rest
– Rotations occurred when 1st pain station was complete (fireman’s carry with 2 rucks down field and back)
– Everyone moved to the right to the next station
Station 1) Fireman Carry 2 Rucks sideline to sideline (53 yards sideline to sideline x 2 =106 yards)
Station 2) Roman Twists with 40lb sandbag
Station 3) Bicep Curl with 2 Rucks
Station 4) Clean and Jerk Press with 60 lbs Sandbag
Station 5) Overhead Axe Chop with Twist 40lbs Sandbag
Station 6) Clean Squat with 80lbs Sandbag
Station 7) Kettle Bell Swing with 55lbs KB
Station 8) Burpee Squat Thrusts with (2) 35lbs KBs)
Station 9) Decline Merkins
Station 10) Dips
Station 11) Step Ups with Ruck
Indian Run BEARCRAWL with all sandbags and 35lbs Kettle Bell – 200 yard (this was horrible as coupons had to be moved while Bear crawling)
Mosey with all coupons to parking lot
COT
Moleskin:
Outstanding work today from the Pax. BLC had Iron Maiden playing the whole time which was a perfect accompaniment for the work we were doing. The routine was extremely well thought out hitting each muscle group leaving us completely smoked. BLC is an animal!
BLC even threw in some teachings from the GORUCK trainings…Teamwork is essential. The 200 yards of Indian run bear crawl with heavy coupons had a learning curve as the Pax really had to come together as a team in order to move down the field. At first we were all over the place, going in the wrong direction and had some considerable distance between each person. As a true leader, BLC instructed the Pax to come together as a single unit. Once we got our bearings down and established how our team was going to accomplish this task, we moved like a well oiled machine. BLC, even the Cadres would be proud of what you taught us in such a short period of time. Great teamwork by all…which is a SPEARHEAD staple!
T-Claps to our 3 FNG’s to SPEARHEAD. Nice to have new faces out there and we hope to see you all out there again. In true Freshman fashion, the FNG’s actually volunteered to carry the big log back to the woods after the workout – thank you and way to step up guys.
On behalf of Big League Chew and the SPEARHEAD clan, thank you for posting with us today. As always it is an honor to be able to work with you all.
One Goal, One Purpose, One TEAM
Something that has become abundantly clear at SPEARHEAD is the concept of what a TEAM is. In many occasions, we can become distracted and solely focused on ourselves, focused on how well we are doing while working out in the gloom, focused on what other might be thinking of us and focused on personal performance versus thinking “How can I help the guy next to me”?. At SPEARHEAD we try to change that way of thinking. It’s all about the guys next to you, not yourself.
Today, 6 dedicated Pax focused on being a single unit. Much like when you compete in a GORUCK Challenge. All reps were in cadence, when we ran it was in a single line without breaking ranks, and if we fell out of cadence we stared all over again.
The Thang:
Warm up lap around the track
GORUCK 815 Final Welcome Part Simulation – all reps in cadence and if we broke cadence, we started all over again; meaning that we did way more reps than listed below since we had to start back at the first rep (1) several times.
15 Rounds with sprints up the hill in between each set
– Squats x 15 / Sprint up hill
– Merkins x 15 / Sprint up hill
– Squat Thrusts x 15 / Sprint up hill
– Lunges x 15 / Sprint up hill
– Mountain Climbers x 15 / Sprint up hill
– Ski Abs x 15 / Sprint up hill
– Flutter with Ruck Press x 15 / Sprint up hill
– Burpees x 15 / Sprint up hill
– Overhead Press x 15 / Sprint up hill
– Arm Raises x 15 / Sprint up hill
– On your belly, on your back on your feet x 39 / Sprint up hill
– Frog Jumps x 15 up hill
– Monkey Humpers x 20 / Sprint down hill
– Thrusters x 15 / Sprint up hill
– Slow Squats x 15 / Sprint up hill (While passing 60lbs Sand Ruck Sack)
Mosey to Track
Catch Me If You Can Around Track
P1 Bear Crawl; P2 LBC x 25; flapjack
P1 Duck Walk; P2 Dolly x 25; flapjack
COT
Moleskin:
Wikipedia defines TEAM as group of people or animals linked in a common purpose. Teams are especially appropriate for conducting tasks that are high in complexity and have many interdependent subtasks.
A group in itself does not necessarily constitute a team. Teams normally have members with complementary skills and generate synergy through a coordinated effort which allows each member to maximize his/her strengths and minimize his/her weaknesses. Team members need to learn how to help one another, help other team members realize their true potential, and create an environment that allows everyone to go beyond their limitations. A team becomes more than just a collection of people when a strong sense of mutual commitment creates synergy, thus generating performance greater than the sum of the performance of its individual members.
After reading this, it completely embodies what we talk about each week at SPEARHEAD. T-Claps to the whole group today as you impressed me with your teamwork, listening and willingness to dig deep and complete this routine. Special shot out to our SH FNG Chicken Wing (Bryan Sparks)…hope to see you out there again. For your first time training with a pack you crushed it bro!
Part of me is kind of glad that Dora is still sick…it is much like putting a Governor on a racecar. Slowing him down just enough so we call can keep up. Me and Culkin have a plan to poison your bladder with germs each week!
Someone owes me $0.25 as the great Culkin made it out there and didn’t disappoint…he killed it! Angler and LC are warriors as always!
As always I am proud and honored to lead such an exceptional group of men.
Respectfully,
The Hoff
The Kettle Bell Always Wins – In Tribute to USMC’s 238th B-Day
In tribute to USMC, 7 dedicated PAX came out in below freezing temperatures for a dose of pain at Olympus. All rounds were set up to hit 238 reps.
Today’s routine was summarized by BLC when talking to our FNG. “I like basketball because I get a good feeling inside when I score points and beat you, but with this, I don’t get a good feeling at all…I can’t win” – FNG Bryan Sparks (Chicken Wing). “Dude, the kettle bell always wins”- BLC
The Thang
WARM UP:
10 Burpees
1/4 Mile Run
Steel Jacks x 25
IW x 25
Around The World Left x 25
Around the World Right x 25
Burpee Squat Thrusts x 6
10 Exercises For a Total of 238 Reps to Celebrate USMC 238th Birthday
1 Handed Alternating Swing x23
Cleans x 23
Monkey Humpers x 23
Jump Ups on Curb x 23
Calf Raises on Curb x 23
Goblet Squat x 23
Snatch Press x 23
Overhead Press x 23
Upright Rows x 23
Merkins x 8 plus 7 more for the number of PAX x 15
REPS: 238
1/4 Mile Run
Round 2:
Monkey Humpers x 46
Jump Ups on Curb x 46
Calf Raises on Curb x 30
Goblet Squat x 29
Overhead Press x 29
Upright Rows x 23
Merkins x 30
REPS: 238
1/4 Mile Run
–Mosey to Track/Partner Up
Round3:
P1 Run 100 yards / P2 perform bicep curls until P1 returns, flapjack until 125 reps reached
P1 Run 100 yards / P2 perform tricep curls untl P1 returns, flapjack until 103 reps reached
REPS: 238
P1 Bear Crawl around track/P2 Does LBC’s w/KB and then catches P1 while carrying KB until one lap around track is completed.
TUG OF WAR x 3 rounds
Team 1: Hoff, BLC, Chicken Wing; Team 2: Steamroller, Gullah, Yankee, Southpaw
Losing Team run lap with merkins every pole marker
COT
Moleskin:
Outstanding work today. We mixed in a lot more cardio this week, but for some reason it still felt like a total body muscle beat down! T-Claps to our FNG (Chicken Wing) today as he was up until 03:00 last night and still came out this morning and completely crushed it like an F3 vet! #beastmode. Also, our FNG from last week came out again this week and killed it out there for a second week in a row. I think we may have head locked another meat head and he is quickly becoming on the list of the founding members of Olympus.
Yankee and BLC…always bringing it each week and joining the list of founding members as well. Yankee doesn’t miss a beat out there and BLC is reliable, durable and tough as hell. Also, Southpaw might have won the medal today for best overall work. That young man is silent but deadly!
Gullah and I appreciate everyone who came out to Olympus and hope to see more join the fun/pain in the future. As always, it was an honor to work with such exceptional men as we continue making each other stronger and stronger.
Respectfully, The Hoff and Gullah
Good thing I am not a Middle School Football Player
Ever notice the single sled out on the football field? Doesn’t look like it would really be that hard to move, but throw on an 60lbs sandbag and push it while toting a 40-45lbs Ruck and it might have you saying (what 4 Pax were saying this morning at SPEARHEAD)…”Good thing I am not a Middle School Football Player”…or they’d kick me off the team!
The Thang:
Warm up
Up Downs x 40
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Duck Walk to Mid-Field; Sprint Back
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Selection Squats (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Lap around Track with Coupon (while Check Point runs up to car to try and get a CD…more on that later)
End Zone No Straps:
Low Crawl with 60lbs coupon and Ruck 50 Yards
Selection Merkins (In perfect form and cadence…if not following along properly, the PAX has to start over) x 20
Bear Crawl with 60lbs coupon and Ruck 50 yards
Audible: Single Man Sled Work (with 60lbs sandbag)
P1 Push sled 60 yards; P2-4 Overhead Press x 150
P1 Push sled 60 yards, P2-4 Upright Row x 100
Flapjack until each Pax pushed seld
2 Laps around track with coupon
On Your Belly, On Your Back, On Your Feet x 2 rounds
LBC x 40
COT
Moleskin:
My apologies to the PAX as I was a little off my game today…started off with packing a blank tape, so no music, busted Kidney (Bladder), Audible off planned routine, and most of all likely it is due to a strange phenomenon that is plaguing me…
DORA WITHDRAWL. In looking up on Web MD, it is actually a medically diagnosed condition that impedes rational thinking. With the lack of Dora, patients’ normal thought processes become impaired. Medically, it is because the brain’s Serotonin Reuptake Inhibitors close off. Similar to withdrawal symptoms of an addict. In clinical studies and cases across the area, DORA Withdrawal can cause moments of confusion, irritability, loss of memory, delusional or irrational thoughts, impatience, frequent urination and in rare cases, diarrhea.
If you or any loved one has one or more of these symptoms listed above, contact your site administrator immediately. If untreated, it can lead to long-term permanent damage.
Respectfully,
The Hoff