Hit the ground, back up…rinse and repeat

3

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

Push-ups Selection Style x 10 – Roll to the right

Push-ups Selection Style x 10 – Roll to the left 

Push-ups Selection Style x 10 – Roll to the right

Push-ups Selection Style x 5 – Roll to the left

Push-ups 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 Push-ups 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 Push-ups 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

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3 Comments

  1. Best part of the day was BLC…he rolled up to the site at 06:22…just after COT and thought it was 05:22. Sorry, we played a prank on you and changed your clock last night, LOL!

  2. Nice one, Hoff. That had 815 written all over it. Good to know you have a 50ft. rope. We need to throw it over the uprights and practice rope climbing!

  3. Yeah, picked up a soft cotton 50 foot rope (1.5″ thick) and a 60lbs GORUCK sand bag (2 30LBS filler bags) that we can throw into the mix. The Tug of War was a lot of work and tons of fun. Lets get creative on ways we can use it – Rope Climbing for sure!

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