AO: LAKE MAYER
QiC: Flo
Date: 06/02/2021
Title: Spartan Prep #1
Number of HIMs: 10
Beaver, Focker, Joanna, Ponzi, Puff, Sloppy Joe, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer
10 arm circles each direction
10 don quixotes
10 4-ct squats
Tha Thang:
Mosey to the field for some Spartan Station work while enjoying some 80’s rock music
Grab a partner and work through the 6 stations. Partner A completes the stationary exercise while Partner B completes the moving exercise. Then switch.
When you complete the station, do burpees until the last group is done. Then rotate stations.
Station 1
Bucket(5 gl bucket filled with about 60-70 lbs of stuff) carry 30 yds and back
Single arm bent over rows w Cindy
Station 2
Farmer walk w Cindy’s 30 yds and back
Cindy squats
Station 3
Murder bunny 15 yds and back
Merkins
Station 4
Bear crawl 15 yds and back
Romanian dead lifts w Cindy
Station 5
Flip the 6’ dock piling 15 yds and back
Cindy curls
Station 6
Rifle carry Cindy 30 yds and back
Box jumps on the picnic table
Mosey to the next light pole and back. Repeat a 2nd round of the stations. Mosey again.
Completed a round of the May ab challenge.
45 sec of heels to heaven
45 sec of step through planks
12 x man crunches
10 thread the needles
45 sec of alternating jack knife
30 sec of stationary bicycle
Done
COT:
CAR, NAR, Daffin this Saturday, commit to the Spartan, prayers for our military and their families, Diapers safe return, those not with us today, and those that don’t know about us….yet.