So much for Casual Fridays…
We salute our rookie Q, Liquor Cycle who brought a healthy dose of DownPainMent to the PAX this morning at SPEARHEAD. Even Bull Dog would be proud because during the Jack Webbs, one of the PAX (The Hoff) suggested to the YHC that we go to 11…and quoted a classic line from Spinal Tap “Our Amps go to 11” and Q then yelled out, “Alright, we’ll count off the remaining Jack Webs with a British Accent”. Needless-to-say, if you closed your eyes it almost sounded like just our comrade from across the pond.
The Thang:
05:10 Extra credit 1 mile Ruck with 30LB coupon
05:30 Mosey to rocks and circle Up
SSH x 25
Imperial Walkers x 25
Merkins x 20
Grab a Rock
Overhead Press x 20 while mosey to Football Field
Bear crawl to 50 yard line with rock
Lunge walk with rock from 50 yard line to sideline
Squat with rock x 30
Circle Up
Merkin wave x 15 (PAX in Forward resting position, Q starts wave and says “down” and each PAX, one-by one goes to 6 inches. All hold until Q says “Up” and one-by-one PAX returns to starting position)
Merkin side walk/crawl to 50 yard line
Flutter Kick with Ruck Press x 40
Merkin side walk/crawl to sideline
Team Lunge Walk with Rocks T1 10 lunges, plank; T2 20 lunges, plank; T1 20 lunges, plank; T2 20 lunges, plank
Rinse and Repeat
Overhead Squat with Rock x 30
Merkin x 20
Jack Webb to 11 (‘Our Amps go to 11” cadence with British accent)
T1 grab 2 rocks, double-time back and return rock
T2 grab logs from woods, double-time to parking lot
COT
Moleskin:
As always a Strong effort all around from the PAX. As it was Liquor Cycle first Q we were all curious as to what our crazy comrade had in mind and within the first 10 minutes we were smoked! Quote of the day goes to Schedule C who half-way through the routine stopped to mention “So much for casual Fridays”…At SPEARHEAD there is no such thing as an easy routine for sure.
T-Claps to Gullah, who without a pack used Hoff’s workout vest and with the amount of taking Rucks on and off has a particularly harder challenge than most. That guy is a beast!
For those counting towards the 10,000 September Merkin Challenge, we did 141 Merkins today (101 of those with the Ruck on)
If I left anything out from above, please email me or comment in the section below.
Announcements
- The SPEARHEAD Patch Challenge continues until 9/27. Patch Challenge Standings
- SPEARHEAD T-Shirts are available at the F3 Gear Site
- PT Reflector belts for those that signed up should be available late next week (by 9/27/13). $11.50 to Culkin gets you a cool lime green elastic reflector belt!
- § 9/28 Mini-Ruck launches at 07:00 at Sardis Rd Greenway. PT test 2 mile run, 55 merkins, 55 sit ups in 2 minutes followed by an 8-10 mile ruck with coupons. Afterwards an F2 event at Buffalo Wild Wing Crown Point. Click to register: http://www.spearheadf3.com/challenges/9-28-mini-ruck
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
Respectfully, The Hoff on behalf of Liquor Cycle
You want me to run with that?
8 SPEARHEAD faithful attacked the Log Relay Race like they were trying to qualify for the Olympics this morning around the track at Carmel Middle. Not sure if we were really moving all that fast, but when you’ve got a 40lb pack on and carrying a 40 lb log, running becomes complete insanity!
The Thang
Mosey to Fields- routine begins promptly at 05:29
SSH x 25
IW x 25
Man Makers in Cadence x 25
Log Relay Race
All competitors perform exercise for each round until passed the log when it is time to sprint to the next leg
T1 and T2 take off sprinting with Log on shoulder approx 100M each leg
When you reach next teammate, pass log off and start doing exercises. Other partner sprints 100M to next teammate – all the way around track
(2) teams of 4 PAX equally spread out around Track (T1 and T2 each had a PAX racing against each other for each Leg of the race)
(2) at each end zone and (2) at 50 yard line
Winning team assesses a penalty on losing team – to be performed afterwards
Round 1
Squats x 30-50
Team 2 Wins
Round 2
Burpee x 20-40
Team 1 Wins
Round 3
Merkins x 30-50
Team 1 Wins
Round 4
Mountain Climbers x 50-75
Team 2 Wins
Round 5
Flutter Kick with Ruck Press x 30-50
Team 1 Wins
Round 6
LBC with Rucks in Air x 30-50
TEAM 1 Killed Team 2 (4-2)
Circle up
Jack Webb to 11
12 Count Body Builder in Cadence x 10
Shimmy, Shim, Shim 15 yards
COT
Moleskin:
As always, the PAX killed it out there today. The 25 Man Makers were pretty tough as when we reached 10, complete silence took over and all you could hear was the gasping for air from our lungs and the wavering cadence of the Q. Needless-to-Say, if you are doing the 1001 challenge, good luck!
I wish I had a camera on me at the time so I could have taken a picture of Liquor-Sicle sprinting with that log, coming towards me yelling, “Team 2 isn’t going to lose this round!”..Like a man possessed…T-Claps for the extra effort he was running faster than most people without the 80lbs of additional weight
After a few rounds of the relay race, the exercises became incrementally harder, and it was nice to see beasts like BLC, BTB, Sweetness, Dora, Culkin, Iron Horse, Liquor-Sicle continue powering through with so much determination. SPEARHEAD is accomplishing a few great things, and one of those is mental strength. When most would cheat or give up, SPEARHEAD Pax kick it up another notch…”Our Amps go to 11”…
As always an honor to lead you through these routines!
Announcements
- § The SPEARHEAD Patch Challenge continues until 9/27. Patch Challenge Standings
- § SPEARHEAD T-Shirts are available at the F3 Gear Site
- § PT Reflector belts for those that signed up should be available late next week (by 9/27/13). $11.50 to Culkin gets you a cool lime green elastic reflector belt!
- 9/28 Mini-Ruck launches at 07:00 at Sardis Rd Greenway. PT test 2 mile run, 55 merkins, 55 sit ups in 2 minutes followed by an 8-10 mile ruck with coupons. Afterwards an F2 event at Buffalo Wild Wing Crown Point. Click to register: http://www.spearheadf3.com/challenges/9-28-mini-ruck
- Please register by 9/24/13.
Check out www.SPEARHEADF3.com for more information and to join our Google Group mailing list
We’re here to Pump…You Up! If you came to run you were at wrong site this morning…
The Thang:
30 PAX showed up in the Gloom at Skunkworks for yet another beat down. Instead of spending a lot of time putting miles on our shoes, the Pax individually completed around 362 reps with kettle bells, 455 reps without along with some cardio mixed in. Overall, 817 reps completed in 45 minutes. Strong work today from the PAX and after a few of these routines we might be asked to join the Greek Gods on Mt. Olympus.
COP:
SSH x 25
IW x 25
Slow Squat super set with Dead Lifts x 25
Burpee Squat Thrusts with KB x 25
Mosey to lower parking lot with Bell behind back
Partner Up until 100 reps is reached
Exercise Hill
P1 -Overhead Press alternating w. 2 KB P2- Run up hill (15) Squats run back
Flapjack until 100 reps reached
P1 – Upright Row alternating w. 2 KB P2 – Backwards run up hill (15) Carolina dry-docks
Flapjack until 100 reps reached
P1 – KB Swing P2 – Bear Crawl up hill run back
Flapjack until 100 reps reached
P1 – Bent over row both bells P2 – Run up hill (20) Monkey Humpers run back
Flapjack until 100 reps reached
P1 – Tricep Press with 1 KB P2 – Lunge walk up hill run back
Flapjack until 100 reps reached
P1 & P2 Partner Bicep curl 75 reps
Mosey with Bell back for COP/COT
COP:
Diamond Merkins x 30
Merkin Explosion x 15
LBC x 25
Flutter x 15
COT
Lots of chatter from the PAX before the PAIN began, which was shortly squashed when we reached the KB burpee squat thrusts. Thankfully, no one lost any teeth…needless-to-say those were PAINFUL.
Might need to rename this routine as the AUDIBLE since I was a little optimistic about the number of reps I had initially planned for, however thankful the PAX liked the idea of changing from 150 reps to 100. Maybe next time we’ll shoot for the 150.
T-Claps to the entire group. It is always nice to see everyone pushing it to the limits and makes being a Q that much more satisfying. Welcome 2 FNG’s Liquor-Cycle and Short Round, hopefully you liked the workout and we get to see more of you. Actually, special T-Clap to Short Round who after the PAX broke off, came to me and said his job requires him to carry 80lbs bags all day and when asked if he’d return, he said “anything that can make me stronger like this will help me at work”- great attitude.
Finally, retiring the name Queen B was overdue. Our Queen B has officially gone through the metamorphosis process, earned his stripes and now known as THE NATIVE. Now that we changed your name, you are required to come more than once a week!
As always, thank you for letting me lead and I am grateful for the opportunity to work out with F3. – The Hoff