Today was filled with great moments, but the best one of all was seeing Blake fight through the pain and completely crush it! DFQ is something that we try and live by at teamSPEARHEAD and he completely embodied that out there this morning. Job well done, so fittingly the Team felt it appropiate to give him his honorary name. Needless-to-say, one of the best I’ve seen and from a great movie as well. Welcome MOG!
Team Lead – S. Kelly (aka The Hoff)
The Team: H. Duvall (aka Angler), S. Harding (aka Liquor Cycle and CBG FNG), F. Fashjian (aka Mr. Hanky) *and had 45lbs Ruck, L. Peterson (aka Dora), Blake (aka MOG).
The Workout:
Warm-up:
SSH x 20 In cadence
IW w. Jumps x 20 In cadence
CMIYC (Catch Me If You Can) w. (3) 30lbs sandbags
Round 1: P1 5 Burpees; P2 Sprint with Sandbag
– When P1 completes exercies, sprints and reaches P2, swap and P2 Burpees x 5
– Rinse and Repeat until Stoplight
Round 2: P1 Spartan Burpees; P2 Sprint with Sandbag
– When P1 completes exercises, sprints and reaches P2, swap and P2 Burpees x 5
– Rinse and Repeat until reaching Park
Squat / Push Up Annihilation- NON STOP Pyramid from 20-0. Each Partner doing all reps!
Round 1:
– P1 (20) Push Ups; P2 (20) Squat
– P1 (20) Squat; P2 (20) Push Ups
Round 2:
– P1 (19) Push Ups; P2 (19) Squat
– P1 (19) Squat; P2 (19) Push Ups
Round 3:
– P1 (18) Push Ups; P2 (18) Squat
– P1 (18) Squat; P2 (18) Push Ups
Round 4:
– P1 (17) Push Ups; P2 (17) Squat
– P1 (17) Squat; P2 (17) Push Ups
Round 5:
– P1 (16) Push Ups; P2 (16) Squat
– P1 (16) Squat; P2 (16) Push Ups
Round 6:
– P1 (15) Push Ups; P2 (15) Squat
– P1 (15) Squat; P2 (15) Push Ups
Round 7:
– P1 (14) Push Ups; P2 (14) Squat
– P1 (14) Squat; P2 (14) Push Ups
Round 8:
– P1 (13) Push Ups; P2 (13) Squat
– P1 (13) Squat; P2 (13) Push Ups
Round 9:
– P1 (12) Push Ups; P2 (12) Squat
– P1 (12) Squat; P2 (12) Push Ups
Round 10:
– P1 (11) Push Ups; P2 (11) Squat
– P1 (11) Squat; P2 (11) Push Ups
Round 11:
– P1 (10) Push Ups; P2 (10) Squat
– P1 (10) Squat; P2 (10) Push Ups
Round 12:
– P1 (9) Push Ups; P2 (9) Squat
– P1 (9) Squat; P2 (9) Push Ups
Round 13:
– P1 (8) Push Ups; P2 (8) Squat
– P1 (8) Squat; P2 (8) Push Ups
Round 14:
– P1 (7) Push Ups; P2 (7) Squat
– P1 (7) Squat; P2 (7) Push Ups
Round 15:
– P1 (6) Push Ups; P2 (6) Squat
– P1 (6) Squat; P2 (6) Push Ups
Round 16:
– P1 (5) Push Ups; P2 (5) Squat
– P1 (5) Squat; P2 (5) Push Ups
Round 17:
– P1 (4) Push Ups; P2 (4) Squat
– P1 (4) Squat; P2 (4) Push Ups
Round 18:
– P1 (3) Push Ups; P2 (3) Squat
– P1 (3) Squat; P2 (3) Push Ups
Round 19:
– P1 (2) Push Ups; P2 (2) Squat
– P1 (2) Squat; P2 (2) Push Ups
Round 20:
– P1 (1) Push Ups; P2 (1) Squat
– P1 (1) Squat; P2 (1) Push Ups
OMG:…420 REPS IN 16 MINUTES #DOWORK!!!!
CMIYC Round 2 (Catch Me If You Can) w. (3) 30lbs sandbags
Round 1: P1 Duck Walk while Carrying Sandbag; P2 Crunches x 25
– When P2 completes exercies, sprints and reaches P2, swap and P2 Duck Walk while P1 Crunches x 25
– Rinse and Repeat until Stop sign
Round 2: P1 Frog Jump P2 Flutter with Sandbag
– When P2 completes exercies, sprints reaches Pw, swap and P2 Crunches x 25
– Rinse and Repeat until reaching Stop light
Indian Run back to Start Point w. 3 Coupons
Starfish Russian Team Twists (w. coupons) x 20 Left; x 20 Right
Louganis x 10
COT
AAR:
Outstanding work out there guys! This was a routine that really pushed the boundaries of cardio and conditioning. MOG was amazing out there. Many times guys go through that and he prevailed. We never second guessed him as he’s been through a lot worse #truehero!
S. Harding made an FNG appearance today at CBH and hope it was good for you brother. The 45 minute drive in and out really sets you apart from the rest as that time commitment is unreal. Thank you.
To the rest, you all killed it today.
It was an honor and lead such strong men today and I look forward to many, many more posts with you in the future.
Respectfully – S. Kelly (aka The Hoff)