The challenge of developing a workout worthy of “Spartan Training” can be worrisome.  Especially since YHCs only experience with anything that is remotely related to a Spartan Race was the Connie Maxwell Mud Run a couple of years ago.  By the way, YHCs team finished second in that race, but YHC was literally dragged to the finish line by teammates Sugar, Alpo, and Meter Maid.  So, with my lack of experience knowing what we will experience on November 5, I consulted the expert GOOGLE.  This is what we came up with!

WARMUP

Bear crawl 40 yds
15 burpees
Bear crawl 40 yds
15 burpees

6 stations (teams of 2 or 3)  Rotate through the stations
Merkins x 20
Dips x 15
Pull-ups x 10
Hollow hold 25 sec
Skull Crushers (various weight x15)

monkey bars x 1

All groups completed 3 rounds, some more

MAIN THANG (BUCKET BRIGADE PRACTICE)

Mosey down fury road, to the first entrance of Merrywood School , retrieve 50# buckets

3-3 man teams, 2-2 man teams

Two man teams                                                                                Pax 1 starts at 2nd entrance of MW
Pax 2 moseys to STOP sign at By-Pass and starts with 20 merkins 20 squats 20 LBCs 20 monkey humpers (continous)
Pax1 carries bucket to bottom, switches with Pax 2
Pax 2 carries bucket to 2nd entrance, and returns to bottom

flip flop and continue until time is called

A round trip for carrying the Bucket was approximately 300 yds

3 man teams starting point is at 1st entrance of MW
Pax 1 starts at STOP sign at By-Pass doing
20 merkins, 20 squats  (continous)
Pax 2 starts at 1st entrance of MW doing
20 LBCs, 20 monkey humpers (continous)
Pax 3 carries bucket down, hands off to pax 1 and starts doing the work, Pax 1 carries the bucket up Fury Rd to 1st entrance, switches with pax 2-and the cycle continues….

Distance from Stop sign to 1st entrance of MW approximately 175 yds

Confused??  Shoulda been there!

5:57am, time was called, buckets returned, mosey back and police area, circle up near the flag.

count-a-roma

name-a-roma

announcements

-Saturday at Fury @6am

-Monday at GGC, only official F3 location, wear F3 gear

prayer requests

NMS

Had a great crowd at Fury today with 13 pax wanting to get better.  It was good to see Juggarnaut back out in the gloom.  Wanted to work several elements into the workout specifically for Spartan training.  Pull-up bars and monkey bar swings made sense.  Little did YHC know that a huge blister was going to develop and rip on my left palm!  This Spartan stuff is starting to get real, it is so special to have all the pax working together and helping each other prepare for the challenges that we all will face in November.  But, what is even more special, is having each other to support and help each other in the race we run everyday.  YHC is fortunate that someone invited me to F3 a little over 2 years ago.  My life has changed for the better.  But let me be clear, it is not about the workout.  Its about the relationships that I have built with my fellow pax.  Lets do this thing!  Always a pleasure! BabyBlu out!