Eight crazy rucking reindeer helped Santa deliver coupons this morning, and here’s how it went down.
Start in back parking lot. Load Santa’s Sleigh (BTB’s truck bed) up with coupons.
- 40LB SANDBAG
- FOUR KBs
- BONE CRUSHER – 117 POUND SANDBAG
- LARGE YETI COOLER
COP – IN CADENCE
SSH (SIDE STRADDLE HOP)
IW (IMPERIAL WALKER)
Push Santa’s Sleigh to front parking lot (Approximately 1/4 mile) as a team.
COUPON suicides as a team lower lot.
Start at last parking lot island, mosey to each parking lot line, turn around mosey back.
Repeat until you reach the other side of the lot.
COP- IN CADENCE
200 Rep Total “You Q It”. Each of the PAX picks an exercise and calls cadence.
Squat x 50
SSH X 30
Burpee x 20
Monkey humper x 20
Curl x 30
Russian twist x 30
Dolly ruck press x 10
PUSH-UP X 10
Load coupons back into the sleigh
Push sleigh to back lot (Approximately 1/4 mile)
6MOM – IN CADENCE
ROSALITA (HIGH DOLLY)
FREDDY MERCURY (BICYCLE)
- I had a great time leading you guys today. This is actually my first Q on a Friday since the SPEARHEAD hard launch on 8/9/13 when I 50/50’d with Dora. SPEARHEAD has come a long way since then, and we owe it to each of you guys who come out every week to put in your downpainment.
- Pushing that “Sleigh” up hill was difficult. I am totally smoked from that. We definitely need to bring this back in future routines.
- Hoff was concerned before my Q that I wouldn’t be able to hang with everyone since I haven’t been posting as much recently due to my house renovation. I think he expected an easy workout without exercises in cadence. Unfortunately for Hoff, he was wrong! I heard the comment “Who would have thought Bob the Builder had strong abs”. Thanks – I guess? haha
- On another note – I’ve been smoking pork and chicken all day and it looks delicious. Looking forward to the party tonight!
- T- Shirts are still available at the F3 Gear Store. Please sign up – if we can get enough pre-orders we will run a batch of shirts very soon. – http://f3.mudgear.com/F3-Spearhead-American-Apparel-Soft-Tri-Blend-Tee_p_121.html
- We are putting together an order of reflective, elastic PT belts. Put your name on the list here – https://docs.google.com/forms/d/1WQ9lT2JQ0Te6Xp2BNksXNnOUzi-nNdXgBD4vl0rTeE4/edit
- Hoff is planning a special workout called the BREW RUCK – See details here – http://www.spearheadf3.com/challenges/brew-ruck
- Sign up to Q! – http://www.spearheadf3.com/q-schedule
Follow @SPEARHEADf3 on Twitter, and www.SPEARHEADf3.com for future updates