How to make a spear for the Spartan Race spear throw obstacle

Tired of failing the spear throw? Then make yourself a spear and practice a little. You can make a spear for less than $15 by picking up a few parts from your local hardware store.

Shopping List

• True Temper 60 Bow Rake Handle ($8.97)
• 3/8" x 12" Galvanized Spike Nail ($0.70)
• Loctite Five Minute Instant Mix Epoxy ($3.77; good enough for two spears)
• Spray paint (optional)

Required Tools

• Hacksaw (if you don't have one of these as an adult, just buy one)
• Patience (free)

Instructions

1. Cut the nail head off of the nail/spike
2. Put a "good amount" of epoxy in the hole at the rake handle so when the nail is in there the epoxy doesn't squirt out
3. Put some epoxy on the end of the nail where you cut the head of the nail off
4. Place the nail in the end of the rake handle (pointy side out, duh)
5. Stand the spear up and make sure the nail and handle are aligned
6. Put more epoxy around the nail, so you fill any gaps between the nail and the metal end of the rake handle
7. Let the epoxy set

That's it.

Optional steps

Add a little character to your spear...

1. Wait for the epoxy to set
2. Sand the shinny finish off of the rake handle
3. Sand the shinny metal end of the rake handle to give it a flat look
4. Use painters tape to wrap the metal end of the rake handle
5. Stick the spear in the ground
6. Spray paint the handle with a color of your choice

Enjoy!

Schap Camp 001

A workout to try and why I think this workout is appropriate for OCR training...

The Workout

Repeat the following 5-10 times:

• Run for 2 minutes at a pace that puts your heart rate in the MAF zone (180 - age; plus or minus 5 beats); focus on impeccable form
   
• Complete the following in 2 minutes:
  
  Do 10-15 burpees (chest to ground and feet leave the ground on the jump)
  Do 5-10 pull-ups or 5-10 chin-ups (alternate each set)
  Do 10-15 box jumps or 10-20 (per leg) plyo lunges on a low box (step with 3 risers)
  Recover for the rest of the 2 minutes (should have about 30 seconds left)

To track improvement, I'll note the distance at the end of the workout.

So why am I doing this workout?

I admit. I've gotten away from "beast" workouts, tabata (although I plan to include tabata once a week during the season) workouts, and other HIIT workouts, because OCR isn't calling for these types of workouts. A strong OCR athlete will be a strong runner first and foremost with a strong engine (heart and lungs). After that, the athlete will need to be agile and strong enough to manage the carries, the terrain, the "intervals" between obstacles, and the grip-intensive obstacles.

One HIIT workout per week is enough. I didn't have one in my routine currently, so this workout above will be it. It's taking the place of BODYPUMP or, most recently, the 300 burpees (10 EMOM) I would do on Thursday mornings.

So we now have the above workout. You get your running. You get your sport-specific movements (i.e. burpees). You get to work grip strength while your heart rate is elevated. You get to work your explosive power and then get right back to running.

We'll see how it goes, but after the first day, I think it will be more helpful than my previous Thursday morning workouts without negatively impacting my Friday morning lactate tolerance training run.

Analysis of BSX Endurance Run Test from December 9, 2016

At first glance, having your anaerobic pace drop from a 5:43 to a 6:08 is disappointing. But the heart rate training zone results are encouraging. And I didn't think this BSXinsight Endurance Run Test "felt" good.

Back in February when I hit 5:43, I hit that heart rate at 162 BPM (which was up from 160 BPM in November 2015). Now, I don't hit my anaerobic threshold until 165 BPM. I'm no expert, but this tells me I'll be able to do more work (bigger engine) at lower heart rates (totally a diesel). I just need to get my speed back up there (turbo diesel?), which I obviously did over a two month time frame last year. Why can't I do the same thing this year? (All that Ultra Beast training zapped my "speed.")

Similarly, my aerobic range moved from 131-146 up to 133-149. Which kind of sucks, because I have to work harder to get into that range. But this explains why I've felt comfortable chugging along at 150ish BPM recently.

How can I use this information?

Until my next test, I'll continue to shoot for 145-150 for my MAF training runs (instead of keeping it below 145). And for my threshold interval runs, I'll remind myself to feel comfortable pushing all the way up to 165. I tend to freak out when I see 160 BPM. It's a mental game. I've told myself that I'm not supposed to be able to run this fast.

Heart Rate

Pace 

Because this test didn't feel so hot, I plan to test again on Friday, December 30, 2016.

2017 OCR Orphan Adventure Trip to Monterrey, Mexico

The first annual OCR Orphan Adventure Trip with OCR athletes Andy Bell, Jeff Cain, Taylor Clark, Chris Schapman, and Jason Throndsen was a huge success. We hope to build on that success during the second trip planned for January 14-20, 2017.

Like the first trip, you can expect to go on hikes to amazing locations around Monterrey with older kids at the orphanages and Back2Back’s Hope Program for high school and college students. You’ll have the opportunity to encourage these kids and give them confidence to face other obstacles in their lives.

Also, you’ll have an opportunity to work on projects (no special skills required) around one of the orphanages with which Back2Back helps. This year’s OCR athletes helped with painting, plumbing, and sealing a roof (something none of them had done) to name a few projects.

Most importantly, you’ll have plenty of time to spend with the kids. You and the other athletes on the trip will design a temporary obstacle course. Be as creative as you‘d like. The obstacle course created in 2016 was a huge success and something the kids are already looking forward to racing in 2017. In the evenings, you’ll spend time with the Hope Program students by passing along training advice and taking them through challenges, which included Tabata, AMRAP, and EMOM workouts, relay races, and a combine.

OK. So all of that hopefully sounds interesting, but you may have the same questions the OCR athletes of the first trip had:

1. I eat a lot. Should I plan on bringing food with me?
   You can bring snacks, protein packets, etc., but you will have plenty of food to eat at breakfast, lunch, and dinner. You will not go hungry.
    
2. I drink a lot of water. Will I have to buy bottled water?
   No. The water at the Back2Back campus is clean. Drink all the water you want out of the tap or even the shower; however, you will still have access to purified, bottled drinking water on campus and while off site.
    
3. January is considered the “off season,” but I still want to exercise. Will I have time to exercise?
   Absolutely. There is room to run on the Back2Back campus (a couple of guys put in 5 miles a couple of mornings) and some members of the group met before breakfast for an hour or more to exercise together. You’ll have access to tractor tires, buckets, a climbing rope, pull up bar, etc.
    
4. I’ve never been to Mexico. Do I need anything special? What about medications?
   You will need a passport that expires after July 20, 2017. No special medications needed.
    
5. Where will we be sleeping?
   The Back2Back campus (pictured on page 1) includes a number of family homes for staff and Hope Program families and dorm style rooms for guests with private bathrooms. The rooms have bunk beds. Please bring sheets and a pillow case (if you forget, they have extra sheets and pillow cases available).
    
6. Will there be Internet or WiFi available? How about cell phone use?
   Yes. The Back2Back campus has WiFi available; however, most visitors try to use this week as a week to disconnect, but Back2Back understands that not everyone can simply disconnect for a week due to their professional careers. Some carriers like Verizon will let you use your minutes and data in Mexico for just $2/day.

With limited spots available for next year’s trip, you’ll want to reserve your spot as soon as possible. When ready, please submit your $100 deposit with the form at the bottom of this page.

The cost of the trip is $1000 to Back2Back, which covers ground transportation, housing, food, project supplies, staff support, etc. Airfare is not included and can range from $400 and higher. Plan to arrive in Monterrey (Airport code: MTY) by 1:00 p.m. on Saturday, January 14, 2017 and fly out after 4:00 p.m. on Friday, January 20, 2017. A Back2Back van or bus will be there to pick you up.

You are welcome to pay for the trip in full now or use the following payment schedule:

Initial Deposit: $100
August 14, 2016: $200
September 14, 2016: $200
November 14, 2016 : $500

If you would like to bring spending money for a shirt or souvenir, then you’ll have an opportunity to purchase those items at the Back2Back campus. Souvenirs come from local markets that Back2Back has found trustworthy in their last 17+ years in Mexico. You do not need to exchange money. Some people brought $5 and had enough for the week and others brought $80 and did not spend any of it.

Finally, Back2Back strongly encourages participants to bring an extra suitcase with donated goods (blankets, healthy snacks, race shirts, etc.). Your airline may charge for this extra suitcase.

Questions? Email Steve McCollum at smccollum@back2back.org or call him at 513-535-6659.

Thank you for your interest and consideration.

Sincerely,

Andy Bell, Jeff Cain, Taylor Clark, Chris Schapman, Jason Throndsen, and Steve McCollum (Back2Back)

Return deposit and form below to:

Steve McCollum
Back2Back Ministries
PO Box 70, Mason, OH 45040

Make checks payable to Back2Back.

Include “MTYMT OCRadv 170114” on the check’s Memo line.

Trip expenses are non-refundable and tax-deductible.

---

Names of people going on the trip (as they appear on your passport):                  

*______________________________________________ Birth date: _________

*______________________________________________ Birth date: _________

E-mail address: ______________________________________________

Mailing address: ______________________________________________

Phone number: ______________________________________________

Any additional information:

Shirt size(s):  YM   YL   AS AM   AL   AXL   AXXL   (regular cotton t-shirts)

OCR Orphan Adventure Trip 2016 to Monterrey, Mexico

Please consider joining me, other OCR athletes, and Back2Back Ministries in January 16-22, 2016 for the first annual OCR Orphan Adventure Trip to Monterrey, Mexico.

We'll spend the week encouraging orphans, participating in activities with them, and assisting with projects that directly benefit the children.

Since we are obstacle course racers, one activity that I'd like to organize for the kids is a small obstacle course or event with stations that feature different exercises. I'll need your help creating the course and staffing the stations.

Personally, this will be my first trip to Mexico and first trip focused on working with kids that have obstacles we can only imagine here. How do they overcome their obstacles?

Steve McCollum (Facebook | Twitter) of Back2Back is organizing the trip and is an OCR enthusiast and athlete supporter. Many of you likely met Steve (or at least received a free Gatorade from him) at the OCR World Championships or at one of the Mud, Guts, and Glory events.

Like me, you probably have questions. Here's information from a Back2Back PDF that helped me and others interested in the trip:

Where do we stay?
Depending on the country, you will either be housed in a Back2Back gated facility in dormitories with bunk beds, hotels or in hostels with our area directors. In some locations, you might stay in a Back2Back host home in a secure gated community.

What do we eat?
Back2Back provides healthy and balanced meals that are enjoyable. They also provide authentic meals from our in-country staff. Teams occasionally go to local restaurants that serve either authentic cuisine or American-style meals. Back2Back also provides safe drinking water at all locations.

How do we travel once we arrive to country/property?
In order to ensure your safety, you will always travel by chartered bus/van or staff vehicles.

What is a typical day like?
During the day, teams serve at area children’s homes or communities. During the evening, we have small group time for debriefing, which is designed to foster personal and spiritual growth.

What kind of projects do we work on?
Work projects are determined by the needs of the children’s homes and communities, so it is challenging to predict projects in the future. Back2Back works closely with its national partners in determining the projects that are most important to the needs of the children. Projects will vary in terms of demand and required skill level. All teams will be placed at projects that align with their skill level and will be assisted by Back2Back staff. Examples of common projects include construction, remodeling, cleaning and painting. All projects will directly benefit the development of the children you will meet on your trip in one or several areas of the Back2Back 5-Point Child Development Plan. Back2Back also intentionally includes opportunities for teams to connect with the children.

Do we get to play with children at the orphanages and how big are the children’s homes?
Absolutely! Back2Back intentionally includes opportunities for teams to connect with the children. Time with the children will either be at their children’s home, a Back2Back facility, or on a field trip. The children range from newborn to early twenties, depending on the place you are serving. Some children’s homes have over 100 children; some have only ten. The villages we serve have between 100-300 families and some areas have even more than that.

Do we need to be able to speak the local language?
Although those who do speak the language are at an advantage, it’s been said that only 3% of communication is verbal, so you will be able to “say” a lot without even opening your mouth! Back2Back also has local staff who are fluent in the local language and can translate for teams. Additionally, English is becoming more prevalent in all the countries in which we serve.

How much does a mission trip cost and what is included?
The cost of the trip is $1000 plus airfare. Back2Back does not handle booking of flights for mission teams. Fees include housing, food, projects, ground transportation and emergency medical insurance. Airfare is separate.

What is the age requirement?
Depending on the country, Back2Back has had guests ranging in age from 8 to 80 join us. However, in Nigeria and India, we require guests to be at least 12 and all guests under 18 must be accompanied by a parent, or in some cases, a legal guardian.

Do we evangelize?
Back2Back is a ministry that is centered on relationship by serving the “least of these.” We strongly desire and pray that each child and family we serve come to know Jesus as their personal Savior. As we focus on serving and building lasting relationships, we use that as a platform to share God’s love and His desire for us to know and be known by Him. We share the Gospel to others by sharing our lives. As Paul writes, “We loved you so much that we were delighted to share with you not only the gospel of God but our lives as well, because you had become so dear to us.” 1 Thessalonians 2:8 However, we do not withhold help or services from any child or home based on religion. We serve all children alike regardless of their faith or creed and do not require any child to adhere to Christian faith in order to receive our services.

Do I need a passport or visa?
A passport is needed to travel to all of our sites. It must be valid for six months after your trip date. A visa is required when traveling to Nigeria and India.

For more details, please contact Steve at smccollum@back2back.org or 513-535-6659. He can also provide you with the registration form.

Finally, here are some more pictures of Monterrey...

Hope to have you join us.

Atlanta Spartan Sprint 2015...3rd place? Cool.

Quick Review: Cold. Wet. Amazing terrain. No penalties. Third place.

A little more detail....

The car said 27 degrees when we parked for the Atlanta Spartan Sprint on Saturday, March 7. By the start of the race, it had maybe hit 31. Maybe. That was probably the coldest it has been at the start of a Spartan Race for me. Dallas in 2014 was cold and windy, but it was at least above freezing.

The corral for the 8:00 a.m. elite heat was packed when I showed up, so I maybe made it to the 3rd row back by the time the race started (about 8:07 a.m.). Unfortunately, even that far back put me behind the herd by the time we reached the first few obstacles including some higher than usual walls. The herd went out fast! And I did not break from the herd until the monkey bars, which were covered in frost. Hooking the bars with my arms saved me, while I overhead the ref say "you guys are dropping like flies."

Next was the memorization board, which they had turned upside down. Well played, Spartan Race. Well played. (Kilo 289-7281)

You then entered the spectator area and hit the Herc Hoist before entering the woods for some amazing on-trail and off-trail running. The Herc Hoist had me questioning life, but a dude behind me said, "Come on, Relentless." I finally hoisted it up, but not before being passed. (Side Note: This was the first race with our Relentless shirts, which have Relentless printed on the backs.)

By this point in the race, I'm in 6th (I think) right behind another guy. I follow the other guy and work on recovering from the Herc Hoist. Once recovered, we hit the rolling mud where I almost go under after jumping out and falling back after landing. I walked the rest of them. Everyone was slow to get going after that water. Think of a diesel engine trying to start in below 0 conditions.

Once the engine warmed up again, I passed another guy and started running with another one. At this point, we were 4th and 5th. Sweet. I'm good with top 5 for the first race of the year, and the top 3 are no where in site.

We knock out the bucket carry and the sandbag carry. We hit some hills. I switch to walking part of the hills while he keeps running...but we stay the same pace. Somewhere in here the gap opened up, and I had a comfortable 4th place.

Coming back into the spectator area you end with 11 obstacles--great for spectators. Crappy if you fail any as an athlete. The new double-up was easy, but I could see how it would freak most people out. Rattled off my memorization word and numbers. "Go!" the spectator told me, so I went! Spear throw. Stuck it. And it was a this point I moved into 3rd due to a failed spear throw by the guy that was in 3rd.

Managed the rope swing. Rolled the barbwire. Froze going under the dunk wall. (I'm sure the spectators loved the look on my face.) Over a couple cargo net obstacles and the rope climb, and I cruised into the finish in 3rd.

Thanks to Vita Coco for the coconut water. I hydrated before and after the race with it.

Lessons Learned

• Don't cut the warm up short. My legs felt tight for the first mile, which doesn't work when it's only 4.7 miles long.
• Keep practicing the bucket carry, pull ups, spear throw, and rope climb.
• Start on the front and be ready to go like mad until the pace calms down.

Rupee For Humanity 2015

Last year, I had the pleasure of running the inaugural Rupee For Humanity 10K. Proceeds from the event provided funding for 18 kids to receive education that they otherwise would not have been able to afford.

The event is happening again this year on Sunday, April 26 in Bangalore, India. Want to go?

At this point, I'm still trying to figure out how I can make this work logistically and financially, but I hope to participate again and support this organization run by young professionals in India.

Register here: http://www.rupeeforhumanity.org/rfh10krun2015.php