Race City kicked off 2018 with SpearHead Training for the GRH006 coming up in May. 5 PAX showed at Hope Park in the cold 11 degree weather to start training for what has been touted as the 'greatest Heavy event in history.' The PAX were a little pensive as they got into formation for a gear check. Here's what went down.
Formation: Gear Check
PAX requirement for Gear Check:
Water Bladder 3L
Plate 30#
Reflective Bands
Carabiner
$20 quitters cash
The purpose of the gear check was to establish standards right from the beginning. The PAX had 5 penalty burpees because the Standard wasn't met. Q explained the 'why' we need to meet the standard each and every time at SpearHead.
APFT (Army Physical Fitness Test)
Standard: 55 push ups & 65 sit ups in 2 minutes 2 mile run in 16 minutes
Proper form was demonstrated on the push ups, arms locked out, rest in the up position. Proper form demonstrated on the sit ups, elbows touch knees, rest in the up postion. Complete to failure.
PAX paired off completed the exercises. Everyone did a great job, got the baseline and will work to improve to meet or exceed the standard.
For the final minutes we lunge walked with Ruck around the bases on the baseball field, 5 Ruck thrusters at each base, capped off with some ab work.
Legs raised 6 inches for 15 seconds with Ruck overhead x3
15 LBCs with Ruck x3
Impressive showing, and big T-claps for Brushless, Goodell, and Hurdle who aren't HC for the Heavy but showed up to support and workout with us. That is a big part of F3 to me, supporting your Brothers, and knowing we're all in it together. Disclaimer: There is no Race City SpearHead in the workout drop down, I used the next best thing
Aye- Comet