Spartan Training is all the rage now days. So, YHC decided he would throw in what he knew about the matter, which is admittedly not much.

So the work was simple.

Quick warmup:

25 Side Straddle Hops

25 Alternating Shoulder Taps

The Thang:

Heavyweight Dora (This was done in five minute rounds in teams of two. Instead of the usual partner simply run, the run portion of the Dora was done at four different stations. One: 90lbs sled drag. Two: Light Sandbag Carry (35lbs maybe) Three: Heavy Sandbag Carry (60lbs plus) Four: Atlas Stone Carry (A 45lbs stone and a 120lbs stone). Most PAX opted for the lighter stone, of course YHC went heavy, He is the Hulk after all!

100 Burpees

200 squats

300 overhead press

The next part of the workout was a partner Farmers carry around the sand area with double coupons while the other partner did a static hang from the monkey bars. Forearms were smoked after this!

Then we had a little game of four corners: Two groups of took turns doing burpees and tossing a 30lbs slam ball and a 18lbs med ball around the four corners. (You had to be there)

The remaining time (three minutes or so) was an Atlas stone tutorial for the guys doing the Spartan race. The heavy stone is the one that will be used. Most PAX lifted the stone. There is technique involved with this and the in the humble opinion of YHC the Spartan tutorial is useless. Most guys should be able to lift and carry the stone and save the 30 burpee penalty.

YHC enjoyed loading my ride up with my gear from my home. It made for a different morning and hopefully a good workout for those involved.

COT:

Prayer: Verse for the day Neh. 8:11