Enter SPEARHEAD, Leave Smoked

4

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 Push-ups 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

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4 Comments

  1. Hoffster of Puppets. Harder than 45 minutes in the mosh pit. Shoulders are completely wrecked and I dragged my sorry butt off that field. Checkpoint Alpha, total beast.

    1-2-3-0.
    1-2-3-0.
    1-2-3-0.
    1-2-3-0.
    1-2-3-0.

    No real reason to count reps anymore is there? However many we’re doing, that’s how many we’re doing. Just do it.

  2. Hey, Hoff. I’m planning to clean out a closet this weekend, and I know I have a lot of old cassette tapes in there. Any requests for your workout mixes? It’s a lot of late 80’s and early 90’s era…

  3. High Tide. Yes the SH clan would appreciate any donations. So far we’ve been partial to Rock so anything that is Lou’s and gets the blood flowing works out great!

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