Author Archive The Hoff

Gloom was in full effect

The second week of Olympus nearly tripled in numbers as 13 meat-heads came well prepared to grip heavy pieces of iron and swing them around for an hour.

The Thang…

Warm up – Single Arm Kettle Bell Press Walk

*all rep totals represent the true number of reps, even though cadence was called out in 1,2.3 = 1 format

 COP:

SSH x 50

Arm Circles Forwards x 30

Arm Circles Backwards x 30

Mountain Climbers x 25

Arm Raises w. Pauses x 60

Goblet Squats w. KB x 20

Good Mornings w. KB x 40

Good Mornings Stiff-Leg w. KB x 20

Pyramid Work:

Two-Hand Kettle Bell Swings x 15 / Burpees x 15 / V-Up x 1

Two-Hand Kettle Bell Swings x 14 / Burpees x 14 / V-Up x 2

Two-Hand Kettle Bell Swings x 13 / Selection Merkins x 13 / V-Up x 3

Two-Hand Kettle Bell Swings x 12 / Burpee Squat Thrust w. KB x 7 / V-Up x 4

Two-Hand Kettle Bell Swings x 11 / Selection Merkins x 11 / V-Up x 5

1 Lap around track

Two-Hand Kettle Bell Swings x 10 / Burpees x 10 / V-Up x 6

Two-Hand Kettle Bell Swings x 9  / Burpee Squat Thrust w. KB x 7 / V-Up x 7

Two-Hand Kettle Bell Swings x 8  / Burpee Squat Thrust w. KB x 7 / V-Up x 8

Two-Hand Kettle Bell Swings x 7 / Burpee Squat Thrust w. KB x  5 / V-Up x 9

1 Lap around track

Partner Up:

P1 Overhead Press w. KB; P2 Sprint to fence and back (fence and back approx. 75 yards)

P1 Upright Row w. KB; P2 Sprint to fence and back

P1 Bent Over Row w. 2 KB; P2 Sprint to fence and back

P1 Shrugs w. 2 KB; P2 Sprint to fence and back

Playground Work 3 Rounds:

Pull-ups x 10 / Bicep Curl w. KB x 20 / Tricep Extensions w. KB x 30

Rinse and Repeat x 3

Mosey to Wall w. KB

Single Leg Step Ups (Alternating Legs in Cadence) w. KB x 25

“On Your Belly; On Your Back”

Belly: Selection Merkins (with Q calling out “Up Down” in random increments…if someone messed up we started counting from 1 again) x 15

Back: LBC x 50

Belly: Selection Merkins (same as above) x 15

Back: Flutter x 40

Belly: Selection Merkins (same as above) x 10

TUG OF WAR: Best of 3 wins

Team 1 vs Team 2 (at this point I was too tired to remember who was on each team)

Rd1: Winner T1

Rd 2: Winner T1

T2: Assessed 1 lap penalty while T1 Planks

COT

The gloom was in full effect and Q wished I took time to take a few photos.  It was Bananas that called it to our attention during the partner work, the Pax disappeared into the fog only to emerge seconds later, giving it their all, steam coming off the smoked bodies and looking like they were running through clouds.  “Now that’s the true meaning of The Gloom”.

T-Claps all around!  you guys crushed it out there and didn’t miss a beat.  We did a lot of work out there today and how you all performed today prove that what we are doing at F3 is truly making a serious difference in physical fitness and well-being.  Any of you out there could have run today’s workout and it makes me proud to work along side of you….yes Even you TR (just hope the routine was challenging enough for you brother)

It is with great appreciation that Gullah and I thank each of you warriors for coming out to the new site today.  Keep coming out as we have a wide variety of new things planned for the months to come!

Respectfully,

The Hoff and Gullah

Ever feel like the way a Zombie looks?

Zombie

That’s what we felt like at SPEARHEAD this morning. On paper it really didn’t look that hard…Maybe it was because it was the morning after Halloween; at least that is the excuse we will tell ourselves…because 4 strong and tenacious Men pulled themselves out of the fart sack for a morning of nausea and pain. 

The Thang:

Warm up

Indian Run with 45lbs Kettle Bell as coupon

End Zone to End Zone Torture: With Rucks On

Round 1

1) End Zone: Selection Style Merkins x 10 / Frog Jump to 10 yard line

2) 10 Yard Line: Selection Style Merkins x 10 / Duck Walk to 20 yard line

3) 20 Yard Line: Selection Style Merkins x 10 / Frog Jump to 30 yard line

4) 30 Yard Line: Selection Style Merkins x 10 / Duck Walk to 40 yard line

5) 40 Yard Line: Selection Style Merkins x 10 / Frog Jump to 50 yard line

6) 50 Yard Line: Selection Style Merkins x 10 / Duck Walk to 40 yard line

7) 40 Yard Line: Selection Style Merkins x 10 / Frog Jump to 30 yard line

8) 30 Yard Line: Selection Style Merkins x 10 / Duck Walk to 20 yard line

9) 20 Yard Line: Selection Style Merkins x 10 / Frog Jump to 10 yard line

10) 10 Yard Line: Selection Style Merkins x 10 / Duck Walk to End Zone

Round 2

1) End Zone: Selection Style Squats x 10 / Low Crawl to 10 yard line

2) 10 Yard Line: Selection Style Squats x 10 / Bear Crawl to 20 yard line

3) 20 Yard Line: Selection Style Squats x 10 / Low Crawl to 30 yard line

4) 30 Yard Line: Selection Style Squats x 10 / Bear Crawl to 40 yard line

5) 40 Yard Line: Selection Style Squats x 10 / Low Crawl to 50 yard line

6) 50 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Bear Crawl (Pushing Ruck)  to 40 yard line

7) 40 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck)  to 30 yard line

8) 30 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck)  to 20 yard line

9) 20 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck)  to 10 yard line

10) 10 Yard Line: Burpee Squat Thrusts with Ruck x 5 / Low Crawl (Pushing Ruck)  to End Zone

Partner Work:

P1 Overhead Press with Ruck; P2 Sprint 100 Yards; Flapjack

P1 Upright Row with Ruck; P2 Sprint 100 Yards; Flapjack

P1 KB Swing with Ruck; P2 Sprint 100 Yards; Flapjack

P1 Bicep Curl with Ruck; P2 Sprint 100 Yards; Flapjack

P1 Tricep Curl with Ruck; P2 Sprint 100 Yards; Flapjack

Flutter x 25

Dolly Single Leg x 20

Dolly Single Leg x 20

LBC x 50

Moleskin:

It was a quiet morning as most of us were worn out from late night out with the kids or whatever folks go into last night.  Not much to say here in that I believed this routine looked a whole lot easier on paper.  I’ve got to admit, there was a time when I considered calling an audible and letting Check Point take over (since that guy never gets tired…beginning to think he is an android like Data from Star Trek Enterprise)

T-Claps to everyone for giving it their all today and for coming out to SPEARHEAD.  Our site is honored to have men like you.  Angler and LC are warriors and I believe addicted in some strange way to Rucks and Pain.  Nice work gentlemen.

Respectfully,

The Hoff

Don’t Fear the Whistle..1,235 Total Reps

33 Pax signed up for another round of beat downs at Skunkworks this morning.  It was a systematic breakdown of each muscle group that hopefully will leave a few people sore throughout the day.   

The Thang:

5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 40 (alternating rolling left and right intermittently)

Merkins x 15

Goblet Squat x 10

Merkins x 14

Good Mornings x 10

Merkins x 13

Goblet Squat x 10

Merkins x 12

Good Mornings x 10

Merkins x 11

Goblet Squat x 10

Merkins x 10

1000 Rep Challenge – Partners cumulative rep counting per round

Round 1.  P1 Overhead Press x. KB; P2 Bear Crawl with KB; flapjack until reaching 200 reps

Round 2.  P1 Bent-Over Rows x. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 200 reps

Round 3.  P1 Dolly w. KB Press; P2 Duck-Walk with KB 30 yards and run back; flapjack until reaching 200 reps

Round 4.  P1 Upright Rows w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps

Round 5.  P1 KB Swings; P2 Lunge Walk 30 Yards, run back; flapjack until reaching 100 reps

Round 6.  P1 Bicep Curls w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps

Round 7.  P1 Tricep Curls w. KB; P2 Sprint to fence and back approx. 100 yards; flapjack until reaching 100 reps

TOTAL Reps: 1,000 (not counting any reps from COP or other work workout)

Up downs x 20

LBC x 50

COT

Moleskin:

It’s been over 3 months since I’ve been able to come back out to Skunkworks and it was a nice homecoming for sure (been head locked by SPEARHEAD and GORUCK).  The Pax killed it out there today and it was an impressive display of strength and cardio by all in attendance.  T-Claps to everyone as I can’t just single out a couple people – the entire group worked well together, followed cadence and completed the massive amount of reps we had on the agenda today. 

In all we completed 1,235 TOTAL REPS!  That is 27 reps per minute for 45 minutes.  Unreal!!!

Brothers, it was great to lead such an impressive group of athletes today.  As always, I greatly appreciate the opportunity to lead you through another workout and hope the pain was sufficient. 

Respectfully,

The Hoff

Are my fingers going to fall off?…

29 Degrees outside, cold iron Kettle Bells, wet grass and the Launch of a new Gear Site drew out of the fartsack 5 men that were on a mission…Complete annihilation of just about every muscle group in the body.  Strangely enough, there was a 6th man that beat us down, coming off the bench…Jack Frost!

 

The Thang:

¼ mile run around the school – just to wake us up and avoid

Warm-up to “Enter Sandman” by Metallica 5:32

Q brought something from old wrestling days

5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50 (alternating rolling left and right intermittently)

SSH x 20

Burpee Squat Thrusts w. KB x 5

Figure 8 with KB x 30

Burpee Squat Thrusts w. KB x 5

Good Mornings w. KB x 30

Burpee Squat Thrusts w. KB x 5

Arm Circles Forward/ Backward x 40

Burpee Squat Thrusts w. KB x 5

Catch me if you can – P1 Fireman Carry 2 KB’s, P2 Merkins x 10; Flapjack

1000 Rep Challenge – Partners cumulative rep counting per round

Round 1.  P1 Overhead Press x. KB; P2 Lap around track; rinse and repeat until 200 reps

Round 2.  P1 Upright Rows x. KB; P2 Bear Crawl 30 yards, sprint back; rinse and repeat until 200 reps

Round 3.  P1 Dolly w. KB Press; P2 Lap around track; rinse and repeat until 200 reps

Round 4.  P1 Bent-Over Rows w. KB; P2 Sprint 100 yards; rinse and repeat until 200 reps

Round 5.  P1 Bicep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps

Round 6.  P1 Tricep Curls w. KB; P2 Sprint 100 yards; rinse and repeat until 100 reps

TOTAL Reps: 1,000 (not counting any reps from COP or other work during the hour)

Merkins x 15

Goblet Squat

Merkins x 14

Goblet Squat x 2

Merkins x 13

Goblet Squat x 3

Merkins x 12

Goblet Squat x 5

Merkins x 11

Goblet Squat x 10

Merkins x 10

TUG OF WAR 50 Foot Rope 1.5” thick– 3 rounds, winning team assesses penalty on losing team

Team 1: The Hoff and Mighty Mite (total team weight 450LBS)

Team 2: Gullah, Alf and Yankee (total team weight 540LBS)

Round 1 winner: Team 2

Round 2 winner: Team 1

Round 3 winner: Team2

Penalty: 20 Burpees for Team 1; 10 Burpees for Team 2 (even though they went ahead and did 20 anyway) – nice work!

LBC x 40

COT

Moleskin:

With a new site launch happening on a Saturday morning at 29 degrees outside, the fartsack was an excellent option for sure.  T-Claps all around to the guys that helped launch Olympus.  It was nice to run a Q where the whole group was not only keeping up, but making the Q’s look bad on a few occasions – Yankee, Alf and MM you guys are beasts!  Thank you for being a part of our new site launch and hope to see each of you there in the future. 

As for Jack Frost – it would be nice if you stayed away a while.  MM was wearing fingerless gloves, mine were wet from the dew and others were as well…made for a really tough routine holding a frozen iron bell.

As always, it’s an honor to be able to work with you guys!  On behalf of Gullah and myself, we owe  you some ACRT (Advanced Cellular Repair Technology aka.. Beers) soon!

Respectfully,

The Hoff and Gullah

Oylmpus: PREBLAST: NEW GEAR SITE LAUNCH TOMORROW 07:00

The PAX have asked for more Gear and we responded!  For those looking to throw around some weights, similar to what you’ve seen Tuesdays at Skunkworks – but with a few twists, come out for the new site launch tomorrow morning at Olympus.  Site Q’s are The Hoff and Gullah.  Located at Elizabeth Lane Elementary, Olympus promises to deliver a variety of routines focusing on building muscle, improving muscle endurance while still tesing your cardio each week.  Bring a Kettle Bell or Weight and get ready to be tested.

Launch 07:00

Elizabeth Lane Elementary (Pineville-Matthews Rd, right past Providence High and before Sardis Rd)

 

Hit the ground, back up…rinse and repeat

tug-of-war

Despite the cold air and a late night after a Panther’s Game, 4 dedicated warriors decided to strap on a Ruck and come to SPEARHEAD for a healthy dose to training.    

 The Thang:

 05:10 Extra credit 1 mile Ruck into SPEARHEAD

Warm-up to “Enter Sandman” by Metallica 5:32

Q brought something from old wrestling days

5 Minutes of Jogging in place and Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 40

Merkins Selection Style x 10 – Roll to the right

Merkins Selection Style x 10 – Roll to the left 

Merkins Selection Style x 10 – Roll to the right

Merkins Selection Style x 5 – Roll to the left

Merkins Selection Style x 5 – Roll to the right

Time: 1:35 seconds (15 left for Selection- got to work more on this) 

Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squats x 10 flapjack for 1/4 Mile

“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26

Duck Walks to Mid-Field

Frog Jumps to Side-Line

Bear Crawls to Mid-Field

Low Crawl to Sideline   

“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26 – Q added Merkins x 20 and Flutters x 20 during this round

Catch Me If You Can – P1 Fireman Carry (2) Rucks; P2 Squat Thrusts x 5 flapjack for 1/4 Mile

“On Your Belly (Forward lean resting position), On Your Back (Shift to laying on back), On Your Feet (like a Turkish Get-Up)” x 26- Q added Merkins x 20 and Dollys x 20 during this round

TUG OF WAR – 50 Foot Rope

4 Rounds

Losing team (all PAX) Burpees x 25 

COT

Moleskin:

Outstanding work today guys! Liquor Cycle, can’t wait to do a GRC with you as you are completely ready now.  This guy is truly a beast and can complete any exercise with enthusiasm.  Check Point keeps getting stronger and stonger and I stil haven’t seen him out of breath and he posted at SPEARHEAD 3 days after the GRC #beastmode. And Angler is simply a work horse.

.Great work today and as always, I am honored and humbled to be able to lead such fine individuals.  Guys like you make Q’ing fun. 

 Respectfully, The Hoff

GRC Class 815

**This post is intended to get the message out about the GRC 815, and we are going to add to it as we go.  Please send me your thoughts and pictures (to Shawn.Kelly@windstream.com) so I can insert them into the Post so the PAX can see images of what is outlined below.  My photos are blurry.

01:00 Inspection Line Up

Start Point

Cadre Dakotah  / Cadre Greg

And 11 Shadows (Dora, Culkin and Angler were among the 11)

Coupons: (8) Military Water Jugs – filled up, (2) 55LB KB’s, Fire Hose, 40LB Sand Bag, 120LB Ball, (2) 80LB Sand Bags….AND a 1200 LBS Pole.

31 brave souls (18 of them from F3) were nervous and excited to embark on what would be a life changing event.  With over 20 of the 31 admitting to never doing a GRC before, this was definitely something that would become a defining moment for many in the GORUCK class 815.

Cadre Dakotah addressed the group by mentioning that he and Cadre Greg were both active duty Special Forces Green Berets.  Dakotah told the group that he joined GORUCK in June, but has been a GRC Cadre every weekend since, and was well accustomed to dishing out the pain.  He also mentioned that he joined up with the Army in 2002 and was thankful to have the chance to serve our country  in Iraq and shortly thereafter, was selected to be in Special Forces riding along with the 182nd as a medic.

Cadre Greg also added in that he joined the Army in 2003, with 10 years of service and was selected to be in Special Forces and served overseas.  Cadre Greg currently is a specialist in training soldiers for the Special Forces selection process and he had recently completed his first GRC.  The 815 was to be his first opportunity to Cadre for GORUCK.

Needless-to-say, these fine warriors were more than ready to give the PAX a taste of what life is like during the selection process for The Green Berets.  What the PAX was about to go through was quote, “Exactly what we do during the first day of the selection process to assess where our candidates are physically and mentally” – Cadre Dakotah

Once the introductions were made and Rucks inspected, Cadre Dakotah called out for our Team weights…almost our First infraction since only 1 person brought a fire hose and we were lacking a team weight.  Not thinking totally through it, I (The Hoff) realized that I had an extra Kettle Bell in the trunk so offered that up.  Cadre accepted and asked us to get the KB out for our team weight…again, poor decision on my part as the KB I had in there was 55LBS, 30LBS heavier than then what was required – Trust me, there was a lot of chatter during the 12 hour and 30 minute Ruck about how terrible that bell was.

Welcome Party 01:15-03:15 Lower Field

team push ups

 

Most of us were thinking there would be a similarity to the 707 with the Tunnel of Love and Dip in the Creek, but boy did the Cadres have other plans in mind.  Formation and Teamwork were the key here.  The Cadres were solely focused on breaking us down as a unit and forcing us to work as a team while performing perfect reps.  Dakotah even told us they wouldn’t be talking to us for the first 3-4 hours and we needed to talk to each other instead.  The Welcome Party consisted of Pushups, Lunges, Squats, Thrusters, Overhead Ruck Press, Flutters, Six Inches, Jumping Squats, Jumping Lunges, 100+ Arm Raises, “On your Belly-On-your Back-On your Feet, Planking, Duck Walks, Frog Jumps, Bear Crawls, Team Sprints with 5 Gallon Jugs, Leaning Team Merkins, and much…much more.

Mosey to Playground for Pull-Ups, Hill Sprints

New Picture (1)

Fountain Time 03:15-03:30

 

In the fountain, after we were all smoked from the PT, some were actually looking forward to cooling down…for the most part.   Burpees, Push Ups, Flutters…then came the song that would resonate through our heads for the remaining 10 hours:

“On your belly, On your back, On your feet” – Cadre Greg singing as the PAX had to go from belly fully submerged, to your back then squat jump to your feet – exhausting.  Followed of course by a roll through the sand just to make sure we were uncomfortable for the upcoming Ruck.

Ruck Time:03:30

photo (63)

Time to Ruck…Cadre selected the youngest person in the group to be our lead and told us that we had to pick up a package at Veterans Park.  Funny thing was no one had a clue where the park was and we were told that we has 1.5 hours to get there.  Along the way and a few wrong turns, the Cadres began killing off many of the PAX.  The first incident was because one of us accidentally stepped into the street and the others to follow were punishments for not being in formation (infractions began piling up…check back later about the infractions…ugh)

Veterans Park 05:00

 

At this point it was clear the Cadres were becoming frustrated with our lack of teamwork and decided to take us to the baseball fields for more punishment.  Bear crawls, Jump squats, etc. to get the PAX back in the right mindset.  Once completed, our mission was to find the package that was waiting for us and what was to follow was one of the most horrific items that would haunt us for the remaining journey…a 1200 LBS Telephone Pole.  This thing took 12 men to carry and was awful.  No hiding from the pain and with us packed in so tightly just to carry it our steps were much shorter than we would have preferred, which in essence doubled the amount of pain we were in under the log.

When we got the Log up, Cadre announced that we needed to find the Holiday Inn in Center City.  Off we went…

About ½ mile in and WAIT..FLAG TOUCHES THE GROUND!  The punishment for this was devastating.  Those on the log had to press over head in cadence alternating from one shoulder to the other, while the others pressed Rucks and Jugs in the same fashion until shoulders were completely smoked.  We learned the hard way to never do that again!

BB Dakotah Penalty

Along the way, the rain started and the sun began coming out.  Many spectators were asking us what we were doing, but the PAX was not allowed to say anything other than, “GORUCK”…we couldn’t even ask for directions.

Holiday Inn 07:30

photo (69)

PAX gets a nice history lesson, water break learns about what it is like to be a new recruit staying in the Holiday Inn the night before going to boot camp.  Cadres then give us orders to find Fraiser Park and we have 1 hour to get there.  If we don’t get there in time, more penalties in store.

Fraiser Park 08:45

Load

At Fraiser we were met up with a local and learned that in war time, the Army takes time to train the locals there to aid and assist in the War efforts.  These brave people act as our allies and help the soldiers fight during wartime.  In addition, we offer them back some assistance in supplies and transport.  It is here that things got really tough for the PAX.  3 more coupons of epic proportions.  (2) 80lbs bags and (1) 120lbs ball.  Time to move out! Orders are to move out to the 5 point intersection off Morehead Rd, then to the Met.  We have 2.5 hours to get there.

After 8 hours in, a strange and unforeseen thing started happening.  The PAX became 1 team.  We moved more efficiently and move faster with the extra weight.  Since we were all at this point carrying something, there was no relief at all.  Everyone had to dig down deep and work together.  The pain turned to focus as we made our way to the Met.

The Met 12:30

photo (70)

Met Drop Log

DROP LOG OFF.  6.5 hours of carrying that enormous pole was over.  Drop Ball and Extra Coupons.

Cadre called out “20 minutes to get back to Independence Park” and we all double-timed it.  But the Cadres had other plans…killing off the big guys.  For the last mile, 8 of us were killed off and it took everything we had to move those bodies through the streets.  Dead guys’ arms were around 2 people’s necks while legs held up by 2 more.  At this point, everyone was carrying a human.  We almost didn’t make it on time, but dug deep and made it back to the park.

Independence Park 12:50

Could this be?  We finished 10 minutes early…NOT!!!!

INFRACTIONS – Cadre called out our 15 infractions, therefore we owed him more time.

Infraction Exit Party:

End PT

15 rounds, 15 exercises with sprints up the hill in between each round.  If we didn’t perform in perfect cadence or rep range, we start all over!!

Rounds (Squats, Push Ups, Squat Thrusts, Lunges, Mountain Climbers, Ski Abs, Flutter, Burpees, Overhead Press, Arm Raises, Belly-Back-Feet, Frog Jumps, Jump Squats, Thrusters, and Slow Squats in Cadence) – Basically did an intense F3 routine at the end of a 12 hour Ruck.

Finished 13:22

GRC 815

I’ve never been so proud to be a part of something in my life.  It didn’t hit me until Cadre Dakotah shook my hand and handed me the patch when I realized the true meaning of what we were doing.  I became overwhelmed in emotion as I thought about the team…the guys that I trained with at SPEARHEAD for months and the new friends I made from the class of GRC815.  Finally, I realized what it all means…it isn’t about 1 person, but the team.  I looked over at BLC, Iron Horse, Sweetness, Check Point, Culkin and the rest of the group and was a moment that will stay with me forever.  What we accomplished was unreal.  Our bodies were physically beaten down to a point of complete failure.  Our mental stability and strength was tested the entire time as we would not give up.  We would help our brothers in need regardless of how sore or tired we became.  We were there for each other no matter what.  It is with great appreciation that I thank everyone who was involved and moving forward recommend this to everyone looking to achieve what we did that day.

For a link to photos from the GRC Class 815 click: https://sites.google.com/site/spearheadf3/photo-gallery

As always an honor to be able to be a part of something like this!

Respectfully,

Shawn Kelly aka The Hoff

100 Yard Tunnel of Love…Really?

 5 Pax posted early Tuesday morning for a healthy dose of PAIN simulating a Welcome Party handed out by our GRT Q, Big League Chew. 

The Thang:

5 Coupons: Grab 4 logs and 1 40lb sandbag

Mosey to end zone

Warm Up

SSH x 30

IW x 30

Jogging in place Q called out “down” – PAX had to drop flat down/ Merkins x 5/ Pop back up

Rinse and Repeat 5 minutes

Log run around Track

3 pain stations / Squats x 10 / Bent over thrust press with log / good mornings with log

Mosey to end zone

Bear Crawl 15 yards

Merkins x 10

Bear Crawl 15 yards

Merkins x 10

Bear Crawl 20 yards

Merkins x 10

100 YARDs TUNNEL OF LOVE

50 Yards Under/Over

LBC x 30

Flutter x 30

Log run around Track

3 pain stations / Squats x 10 / Bent over thrust press with log / good mornings with log

Grid Iron – Move to end zone on football field

Rucks off- Run to 10 yard line. Perform each exercise in cadence then sprint to next yard line

10 yard line –  Thrusters  with ruck x 30

20 yard line – Overhead press with ruck x 30

30 yard line – Squat with ruck x 30

40 yard line – Merkins x 30

50 yard line – Bent-over row with ruck x 30

40 yard line – Thrusters with ruck x 30

30 yard line – Kettle Bell swings with ruck x 30

20 yard line – Merkins with ruck x 30

10 yard line – Bent over rows with ruck  x 30

 Reps: 300

 Log run around Track

3 pain stations / Squats x 10 / Bent over thrust press with log / good mornings with log

Shimmy shim shim 15 yards

 COT

Moleskin:

 The Pax did great work today in the Gloom. Hat’s off to Package fng to Spearhead (thanks to Crabcake). He hardly broke a sweat. Halfway in we were 2 guys down but they rejoined us to continue to embrace the suck.

All those bear crawls and forward rest position and tunnel of loves could be for nothing at the Challenge this weekend . Rumor has it the Cadre Dakota loves duck walks and crab walks the most.

Great work out here fellas it was an honor leading you.

I am thrilled to be doing the Challenge this weekend with The Hoff, Sweetness, Iron Horse and Check Point. The 1 am welcome Party should be a piece of cake for the Spearhead Pax! Oh yeah did I hear that war daddy Angler will be shadowing? Awesome if true!

 The Hoff – On Behalf of Big League Chew

 

Seriously Panthers, another Loss- Grid Iron Time…

 Tenacious D

We took out all that built up rage of the Panther’s losses this season and brought it “Grid Iron” style at SPEARHEAD today.    

 The Thang:

 05:10 Extra credit 1 mile Ruck into SPEARHEAD

 Warm-up to “Intolerance” by Tool 4:55

Q brought something from old wrestling days

5 Minutes of Jogging in place

Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50

Indian Run around track with 45LB Kettle Bell x 2 (1/2 Mile)

 Grid Iron – Move to end zone on football field

 Rucks off- Run to 10 yard line. Perform each exercise in cadence then sprint to next yard line

10 yard line –  Upright row with ruck x 50

20 yard line – Overhead press with ruck x 50

30 yard line – Lateral raise with ruck x 20

40 yard line – Merkins x 30

50 yard line – Bent-over row with ruck x 40

40 yard line – Thrusters with ruck x 25

30 yard line – Squat with ruck x 25

20 yard line – Kettle Bell swings with ruck x 30

10 yard line – Tricep extensions with ruck  x 30

Endzone      –  Bicep curls with ruck x 30

 Reps: 330

REPEAT

10 yard line –  Upright row with ruck x 40

20 yard line – Overhead press with ruck x 40

30 yard line – Lateral raise with ruck x 20

40 yard line – Merkins x 25

50 yard line – Bent-over row with ruck x 40

40 yard line – Thrusters with ruck x 20

30 yard line – Squat with ruck x 25

20 yard line – Kettle Bell swings with ruck x 20

10 yard line – Tricep extensions with ruck  x 30

Endzone      –  Bicep curls with ruck x 20

 Reps: 280

Total Gridiron Reps: 610

Circle Up

Flutter with ruck press x 30

Flutter  without ruck x 20

Roselita with ruck press x 20

LBC x 50

TOTAL REPS BY PAX TODAY: 730

COT

Moleskin:

As always a Strong effort all around from the PAX.  With such a small group it is hard to hide and everyone gave their 100% for sure.  We have 3 Quotes of the day…Culkin “Seriously”…(at the beginning) and  “My wife hates it when I listen to Tenacious D” – which I have to admit, when “Kielbasa Sausage” came on it was hard to do the flutters without laughing.  AND Check Point “Can we do it again” – he was referencing actually doing another series of 100 yard Grid Iron.  There might be something seriously wrong with that guy, ha ha.

There is something to be said about the number of reps we performed today.  In cadence, 25 reps is actually 50, since we are doing 2 to every 1 count.  I was even exhausted just typing this up.  We got a late start (5:35) so subtract the 5 minute warm up, and the half mile Indian Run with a 45LB KB (6 minutes) and we performed 25 reps per minute on average.  With a 40-45LB ruck sack, not bad at all gentleman!  Needless-to-say, the cardio was pumping today!!

Great work today and as always, I am honored and humbled to be able to lead such fine individuals.  Guys like you make Q’ing fun. 

Respectfully, The Hoff

Enter SPEARHEAD, Leave Smoked

The Thang:

With Metallica on the Boom Box and a crispness in the air, 5 PAX came with Rucks packed for a beat down this morning at SPEARHEAD.  Friday’s are a change of pace from the Tuesday and Thursday GRC specific training and it gives us a chance to go back to traditional F3 routines, while of course carrying a 40-50lb Ruck sack. 

COP:

 Warm up – All work done during Metallica’s Enter Sandman 5:32 Min non-stop

SSH x “ZERO” with Q yelling out “Drop Down” several times during routine and PAX had to pop back up and continue SSH

 IW x “ZERO” with Q yelling out “Drop Down” several times during routine and PAX had to pop back up and continue SSH

 Burpee Squat Thrusts with Ruck x “ZERO” 

Catch Me If You Can Drills

Rd 1:

P1 Fireman carry both Rucks                                       P2 Merkins x 10

Sprint to P1 Flapjack

Rinse and Repeat ¼ mile

Rd 2:

P1 Fireman carry both Rucks                                       P2 Burpees x 5

Sprint to P1 Flapjack

Rinse and Repeat ¼ mile 

Partner Up until 125 reps are reached

Exercise                                                                              Field

 P1 -Overhead Press with Ruck                                   P2- Bear Crawl to Mid-Field; sprint back 

Flapjack until 125 reps reached

 P1 – Upright Row with Ruck                                        P2 – Ape Walk to Mid-Field; sprint back

Flapjack until 125 reps reached

 P1 – Bent over row with Ruck                                     P2 – Sprint width of football field and back

Flapjack until 125 reps reached

 P1 – Bicep curl with Ruck                                              P2 – Lunge walk to Mid-Field; sprint back

Flapjack until 125 reps reached

Rucks On:

Jack-Webb Squats x 80 / Squat Jump x 16

4/1; 8/2; 12/3; 16/4; 12/3; 8/2; 4;1

 Shimmy Shim Shim 15 yards

LBC’s with Rucks x 25

Flutter with Ruck Press x 25

 COT

 Moleskin:

 I have to admit, the music has been quite a hit and gives us that extra fuel we need to dig a little deeper into the reserve tanks.  Tuesday was Beastie Boys, today was Metallica, so come on out to see what mix-tape will be in rotation at SPEARHEAD next week! 

 T-Claps to the entire group.  With only 5 people, there is nowhere to hide or cheat on the reps and job well done!  As always, Liquor Cycle is trying to set some kind of Bear Crawl speed record, Dora is a beast that never loses his breath, BLC will do anything you ask of him with a smile and insane strength and Check Point never seems to tire at all.

It was very satisfying to see, at the end of a routine like this, 5 bodies looking up at the starts, wiped out and in complete comfort on a rocky asphalt parking lot.  I never thought rocks would feel so good!

As always, thank you for letting me lead and I am grateful for the opportunity to work out with each of you.  You are some of the strongest people I’ve ever had the pleasure of meeting.

 Respectfully,

 – The Hoff