With the Spartan looming just two months away, YHC has been researching how to best prepare. This workout was a highly modified version of one of the WOD’s on the Spartan website. 8 pax joined YHC at the Epicenter for a Spartan-centric workout.
Conditions: Mid 60’s with a little spitting rain
Disclaimer: Given by YHC at the 20 second warning
WARMUP
-25 SSH – IC (increasing tempo)
-20 Windmills – IC
-20 Merkins – OYO
The THANG
Mosey to the coupon cage and grab a coupon.
In the grass area just outside the cage perform the following:
-20 goblet squats
-30 curls
-30 tricep extensions
Leave the coupon and mosey around the track to the pullup bars
Modify or partition as needed:
-10 pullups
-20 burpees
-30 big boy situps
Mosey to the center of the baseball fields
-20 box jumps
Mosey back to the coupons
Rinse and repeat
Count-o-rama: 9
Name-o-rama
Announcements: Saturday workout at Shipyard, 2nd F lunch at Fusion today at 12:45, F3 Dad’s campout with 2.0’s at the end of September – get signed up.
Prayer Requests: Justesen family, Pax traveling to the BRR next week, Mr. Bean’s injuries/tests, everyone in Texas and Louisiana
BOM
NMS
-Strong effort put forth by the pax this morning. YHC anticipated that some guys would run way out in front and lap others of us. That didn’t happen as everyone stayed pretty much together through the majority of the work. Ben Gay and Flossy were starting to pull away when time was called. Another 10 minutes and they would likely have been way out in front.
-All pax completed at least 2.5 rounds. Ben Gay and Flossy completed 3. For 2.5 rounds the totals are 60 goblet squats, 90 curls, 90 tricep extensions, 30 pullups, 60 burpees, 90 big boy situps, 40 box jumps, and approx. 1.5 miles.
-Frank the Tank made his last appearance at the Epicenter as Polly is trading him in for a newer model. Judge Hairy’s neighbors will surely miss Frank rumbling through the neighborhood every morning when Polly comes by to pick him up.
-Good encouraging words by several pax in the COT following some tragic news yesterday. We all struggle with things from time to time. Please remember that the guys in F3 are here to help you and support you through those times. If you’re struggling with anything, reach out to someone. Many times just talking about whatever the issue is will help. God didn’t put us on this earth to handle everything alone. He put us in communities so that we can support and help each other through the tough times. Pusher summed things up quite well in his BB last night – I would encourage you to read it.
Romans 12:11-13 –
11 Do not be lazy but always work hard. Work for the Lord with a heart full of love for Him. 12 Be happy in your hope. Do not give up when trouble comes. Do not let anything stop you from praying. 13 Share what you have with Christian brothers who are in need.
It is always an honor to Q a workout with the dedicated pax of F3. Let’s all get better today as husbands, fathers, sons, friends, and brothers.
-Piddler