AO: POOLER
QiC: Betty Crocker
Date: 05/15/2024
Title: Spartan Sh-tuff
Number of HIMs: 9
9.5, Backfire, Betty Crocker, Periwinkle, Radar, Spam, TPS, WooHoo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank during disclaimer
Runners stretch
Michael Phelps while describing workout
Mosey to the field
Tha Thang:
Spam and BC kicked off the morning early with a 2.5 mile trail run around the Pooler Y and Pooler Rec. Added a few mini obstacles of hands-free rock step overs, short hill sprints, wall climbs, and log balance steps along the way. ~2.4 miles.
Spartan Stations – run a lap between stations, focus on keeping cardio up the whole time via either running or the station. There was no timer, this was mostly an OYO workout since we would be spread out between stations.
The Spartan training workout this week:
1. Bucket Bleachers – 60# bucket at the end of each bleachers. Do that full side of bleachers (yes, that means up/down each set of stairs) while holding the bucket. Leave bucket at the opposite end for the next man
2. Rope climb – this was part of the plan, but discovered that the pole to hang our rope has also gone missing. The hook at the top of the pole was there, but not the pole itself. Will be resolved by next week.
3. Pullups without stopping to failure, then 3 negative pullups taking 10 seconds to descend on each, then 30 seconds of dead hang
4. 100 yard Sand bag toss with either 40#/50#/60# bag (alternate every 10-25 yards overhead reverse, 10-25 yards forward press)
5. Kettlebell sandbag 45# or Cindy 35# Farmer carry, 100 yards
6. 100 yd Sled run pull with 70# weight
Repeat stations as much as you can as time allows.
COT:
Count, names, AAR, pledge, prayers
AAR: Make one bucket lighter. Get a pole to hang the rope. Add weight to the sled, 70# wasn't quite enough.
Prayers: Relationship healing between 9.5 and his mom