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.
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
Push-ups 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
Push-up 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)
Push-up side walk/crawl to 50 yard line
Flutter Kick with Ruck Press x 40
Push-up 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
Push-up 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
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 Push-up Challenge, we did 141 Push-ups today (101 of those with the Ruck on)
If I left anything out from above, please email me or comment in the section below.
- 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 Push-ups, 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