“When given a choice…do the HARDER thing”

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Warrior Wednesday with all pax wearing rucks or weighted vests.

Conditions: 65 and awesome.

The Thang:

Mosey to Hamburger Hill. 45 Minutes isn’t a long time…move with a purpose

3 Man Team Effort to complete reps. Rotation when the sprinter gets back so everyone gets the suck. Rest position is with the weight OVER your head…not resting on it.

A: Sprints hill                                      B: Sprints Hill                                      C: Sprints Hill

B: Performs Exercise                      C: Performs Exercise                      A: Performs Exercise

C: Holds weight overhead            A: Holds weight overhead            B: Holds weight overhead

Exercises performed:

  1. 100 Arm Circles
  2. 100 Merkins
  3. 100 Flutter Kicks IC
  4. 100 SSH
  5. 100 LBC IC
  6. 100 Squats (Hill sprints felt great after this…)
  7. 100 Plank Jacks
  8. 100 Burpees (Crowd pleaser as always)

Mosey back to base and line up facing each other for Team Merkin Claps

Team Merkin Claps x22 (22 for the number of Veteran suicides that happen each day. 1 is too many, help our Veterans and remember those who served)

Start in plank position facing each other.

Down command: Both go down

Up command: Both go up and complete Merkin with alternating arm high five to partner.

Everyone needs to work on Merkins…lots of groaning after 10, 15, 20….yeah I’m calling you all out….

Burpee Circle to count off the pax

COT

Announcements:

  • 2nd F Thursday night at Tacos and Tequila 6:30pm
  • 3rd F Friday morning at Dunkin Donuts 5:30am
  • EH Challenge for Saturday 4/4. Bring someone new or bring someone who hasn’t been in a while. Don’t give up on them!! Chances are someone isn’t giving up on you!
  • April 25th Jacksonville launches…see UHaul for info

 Moleskin:

In Team Spearhead Pathfinder training the motto is “When given a choice…do the harder thing.” Today that choice was made for the Q by the pax. Flanders scouted out the AO the night before and gave us the green light to use hills (previously unable due to poor conditions from all the rain) for some continued Mud Run training. This made the Q change his initial workout plan and it was for the better. The hill work was definitely the harder thing. Good to see some old faces come back out (Hobo, Threadcount) and to see Roscoe come back from his first workout yesterday. TClaps to Roscoe at 63 and Moped at 72 years of age who continue to come out and lay it out there. They could not do everything on the program today but they didn’t fartsack it. THEY DID THE HARDER THING and that was to show up and push themselves forward.

BOM:

Ginger

Details

Workout Date – 04/01/15

Workout Q – UHaul

PAX – Jefferson, Stoudt, Thriller, Moped, Roscoe, Yogi, Hobo, Dugger, Thread Count, Magic Man, Flanders, Ginger, Foxy

from F3 is Fitness, Fellowship and Faith » SPEARHEAD http://ift.tt/1NJa9Jl

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