Q: BlackDog (F3 New Bern)
PAX: Commander, Cuddy, Hog Slat, Polyp, 1 Finger, skidloader
FNGs: None
COUNT: 7
YHC is participating in a Spartan event in 4 weeks and thought the Spartan format would be a good design for a workout. Unfortunately, YHC has no experience with a Spartan race.
Warm-a-Rama
Side Straddle Hop 4CIC x20
Abe Vigodas 4CIC x 10
Sun Gods, F&R, 4CIC x 10
4 Spartan Burpees (Burpee with a hand release Merkin)
The Thang
Team event, all Pax had to complete obstacles. If 1 Pax finished early, any additional reps were awarded to Pax who needed them. Obstacles had to be completed in 5 minutes or a penalty of 5 Spartan Burpees for all Pax. Being a race format, as soon as an obstacle was complete or time expired, the Pax moseyed to the next obstacle.
1st obstacle. 10lb medicine ball chest throw. 2 Pax at a time alternated a throw then completed a Spartan Burpee before running to the end point of their partner’s throw. When those 2 Pax returned, 2 more Pax then took a turn until all completed. All Pax also had to complete 50 WW1 sit-ups while waiting for their turn with the throw. Pax competed with a minute to spare.
The Pax then took a mosey to the benches along the road. At the benches, the Pax had to complete the McRib 7’s. Merkins, Bear Crawl, 3 Irkins on the curb, Bear Crawl to bench, Dips, Bear Crawl to curb, 3 Derkins, Bear Crawl. Pax did not complete. 5 Spartan Burpee penalty.
The Pax then took a mosey to the practice field far side goal posts for 25 Pull Ups & 25 Squats per Pax. Obstacle completed in time.
Pax then moseyed back to the original starting point for a sandbag toss for 50 yards and back. A team of 4 on the 60 and 3 on the 40. 1 Spartan Burpee after each throw. Pax made great time on this obstacle.
Next obstacle was a Bear Crawl to covered area. About 100 yards. It was close but all Pax got across the line in time.
Next obstacle was 100 Step Ups on the blocks in the covered area. Pax completed this with just a few minutes until hard stop. A slow mosey back to the parking lot.
No time for Mary
COT
Counter,named and prayed. Strong showing at Carolina Bagel. Well wishes for McRib and Mr. Roboto in their 50K.
Thank you for the opportunity to lead.
BlackDog