Second week in for Race City Spearhead 5 men met and trained their minds and bodies for the upcoming Heavy in May. Today's lessons were in part a recap of last week and today some new items for thought and practice. Each man dedicated to getting their minds right for this event to thrive not just survive. So here's what happened.
- 20:30 the night before, Q- sent a follow up cryptic message out on Slack with new instructions for formation location. The logic being 'be prepared for anything'
- 05:55 am day of Q instructed PAX to bring what coupons were available more would be provided.
- 5 men formed up for gear inspection (40 exercise penalty) 10 merkins, 10 squats, 10 burpees, 10 lunges
YHC spoke briefly on formation expectations. Anticipating what the Cadre are going to do almost never works, but practicing never hurts. So I called out formation by height. 5 seconds and everyone in line in a row. We practiced it several times under stress as well with exercise. We then discussed the Ruck movement on/off/ground/OH. Put the Rucks on the ground and then YHC called out some specific movements and we all practiced. In between the PAX gave some good feedback on what works best for them and some good tips.
The Exercise:
4 Corners Escalator- On soccer field, hit each corner and ride the exercises down for 1 round and back up for another round. The PAX were instructed to carry coupons between the corners for round one. Sand bags and a rail road tie
Corner 1
40 Jumping Jacks- with Ruck
Corner 2
40 Jumping Jacks-with Ruck
30 burpees with Ruck
Corner 3- formation by height, everyone switched Rucks
40 Jumping Jacks-with Ruck
30 burpees without Ruck
20 squats
Corner 4
40 Jumping Jacks
30 burpees
20 squats
10 merkins
*At this point we practiced Ruck movement with OH holds for 30 to 45 to 60 seconds, 2 rounds. We dropped the RR tie YHC had a surprise for the escalator ride back up.
Corner 1
10 merkins – Rent a Cop became a casualty. We briefly discussed proper technique in over the shoulder partner carries. #protip The casualty can help his partner by putting his hand on the small of the back to steady himself and take a little weight off the carrier.
Corner 2
10 merkins
20 squats
FLG became a casualty. PAX had to account for extra Ruck and coupons
Corner 3
10 merkins
20 squats
30 burpees
Corner 4
10 merkins
20 squats
30 burpees
40 jumping jacks
During corner 4 YHC was taught an important lesson in practicing what he preaches after leaving his Ruck unattended amongst the PAX. Upon returning with the endex patches YHC noticed his Ruck was missing. So we played 5 questions (a 1/4 version of 20 questions) while the PAX had Rucks OH and legs at 90 degrees. Question 1 was asked, unsatisfied with the answer flutter kicks ensued. Question 2 was asked, legs back at 90 degrees with Ruck OH, at this point PAX saw the writing on the wall and YHC's Ruck returned unscathed. Important lesson, don't leave your Ruck behind. Lesson learned. We finished up with some flutter kicks and recovered for a quick review of the morning.
T-claps go out especially to Goodell and Cheyenne for showing up. Everyone did a great job and worked hard during the workout.
Until next week when Cadre Cupcake destroys us.
Aye