31 PAX arrived in the brisk morning for the annual Spartan Training Course. The Charlotte Spartan is in 2 weeks, so YHC thought that we needed to work on our form and grip strength. YHC along with Choo Choo and Loonie arrived at 0545 dark o’clock to set up the course. TClaps to them for helping in this exhausting endeavor.

Warm-up
Step 1: Disclaimer promptly (and predictably) forgotten by YHC. I’ll do it here for our 2 FNGs. We at F3 are not professionals. You work out with us at your own risk. Please modify any exercise as you see fit.

Side Shuffle Hop x 20
Mountain Climbers x 20
Merkins x 20
Arm Circles x 10

Mosey down to the lower field for Spartan orientation.

The THANG: Spartan Training Course.
Ten stations were set up on the lower field. The 31 PAX were split evenly among these stations. PAX were instructed to complete a station, then run to the playground, do 10 pull-ups and run back. After 50 pull-ups were completed, just run to the playground and back. If a PAX failed a station, the penalty was 15 burpees.

Station 1: Z-wall. PAX had to navigate the wall laterally from left to right. PAX were not allowed to fall off or grab hold of the top of the structure. Ring the bell or do 15 burpees.

Station 2: Tire Flip. Flip the tire to the orange line and back (Approximately 10 yards)

Station 3: Bucket Brigade. Carry the bucket full of gravel and rocks up the hill and around the circle and back.

Station 4: “Barbed wire” Crawl. Army crawl under the wire out and back, approximately 40 yards. Actually was pink twine because we don’t own barbed wire.

Station 5: Sandbag carry. Carry the sandbags (40 or 60 pounds) up the hill and around the circle and back.

Station 6: 30 Burpees. Self explanatory.

Station 7: Farmer’s Carry. Carry two equal sized kettle bells (35 or 45 pounds) up the hill and around the circle and back.

Station 8: Atlas Carry. Pick up the 75 pound concrete ball, walk it 15 yards, drop it, do 5 burpees, carry the ball back to the start.

Station 9: Spear throw. One shot at glory. Throw the spear one time. Stick it and avoid a 15 burpee penalty. (YHC note: Lots of burpees done here, myself included)

Station 10: Sled Pull. Pull a sled with 100 pounds of weight, approximately 25 yards. Then be considerate and pull the sled back to the original position.

Mary: No Mary exercises done today

COT: Beano took us out today, nice words

Moleskin:
Thanks to Choo Choo and Loonie (any my M, DIY and the FiA ladies) for helping set up and break down the course. We really wouldn’t have this course if it weren’t for the expertise and building skills of Choo Choo.

Welcome to our FNGs Pipette and Jet Lag!

The Bull is on 4/14, 0700-1100. It is at West Point on the Eno. There will be a 1stF, 2ndF and 3rdF component in this CSAUP. Be there. Wear your Bull shirts.