Weaknesses From 1064 Exposed And Improved Upon At SPEARHEAD Today

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6 Men showed up for a beat down the Tuesday after our F3 Custom GORUCK Challenge.  The theme o f the workout was to improve the areas where we were weak this past weekend.

Team Lead: Shawn K. aka The Hoff

The Team: Rex B. aka Saurus, Jory W. aka Sasquatch, Lee F. aka Cobra Kai, Matt F. aka Mr. Hankey, Peter S. aka Clueless

The Training:

Partner Up: Catch Me If You Can

– P1 Farmer Carry 2 Rucks; P2 Push Ups x 10…then Sprint to P1

– When P2  reaches P1, P2 takes Rucks and Farmer Carry while P1 performs Push Ups x 10

– Repeat over-and-over until team reaches gate to Boyce Park

Indian Run: Bear Crawl and Weight SLED with 130Lbs loaded on SLED

– Team Bear Crawls

– Last guy straps on SLED and pulls SLED to the front of the line while Team is moving

– When SLED guy reaches the front of the line, he joins the Bear Crawl team

– Last guy then straps on SLED and pulls SLED to the front as Bear Crawl team moves

– To create more space, during changes, Team would stand up and take 10 large paces, then resume Bear Crawl

– BC all the way to the fields

3 Man Team 1 Man Drag

– Assemble Poles, break up in groups of 3

– 2 Guys hold poles while 1 guy lays on the ground and holds himself up on the pole

– 2 Guys drag 1 Guy hanging on pole 50 yards

– Rotate every men hanging on pole and dragging every 50 yards

– Run 6-8 Cycles

GORUCK 1064 “Weakness Exposed” Work

– Partner up

– Teams of 2; teams perform 100 accumulative reps each round

– P1 Squat with Ruck Overhead Press (elbows locked out); P2 Sprint 100 Yards

– Trade and repeat until 100 Reps attained

Indian Run: “Weakness Exposed from 1064″Lunge Walk in “Left, Up, Right, Up Cadence” and Weight SLED with 130Lbs loaded on SLED

– Team Lunges in Cadence 1064 Style

– Last guy straps on SLED and pulls SLED to the front of the line while Team is moving

– When SLED guy reaches the front of the line, he joins the Lunge Walk team and Leads Cadence

– Last guy then straps on SLED and pulls SLED to the front as Lunge Walk team moves

– To create more space, during changes, Team would stand up and take 10 large paces, then resume Lunge Walk

– LW all the way to the gate

Heavy Ruck Back to SP

– Carrying all gear

COT

AAR:

Saurus has the quote of the day as when we completed this routine, the said “You guys are hard to keep up with”.  Honestly, it was hard all around and Saurus is TeamSPEARHEAD Strong already.  He fits right in!

This routine today was intended to expose the weaknesses that we discovered in ourselves during the GORUCK class 1064.  As I mentioned before we started, I was personally embarrassed with how many of us performed during the welcome party (myself included).  That Welcome Party wasn’t nearly as bad as the ones we’ve done before, but extremely effective.  It crushed us because it targeted a few select moves that are extremely difficult and moves that we weren’t prepared for.  However, I say all this knowing full well that you can never really prepare for the Welcome Party and it’s mostly mental…but we can always improve.  The specific exercises that crushed us were Squat with Extended Overhead Ruck Press (arms locked out) and Lunge Walk with Extended Overhead Ruck Press (arms locked out). Fortunately we were able to practice these moves and next time TeamSPEARHEAD is challenged with these we will be ready.

Great work out there guys.  This was a very labor intensive routine because of the heavy weight we moved at a fast pace. Guys were tasked with having to sprint with a heavy sled, the change to a crawl or lunge without rest, then back on the SLED.  And, the partner Drag simulated the same work we did pushing Toothpick at the Challenge…which was horrible as well.  Having again to sprint at a fast pace with a lot of weight got our heart rates quickly maxed out.

Thank you for the opportunity to lead such a strong group of men.

Respectfully, Shawn K. aka The Hoff

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