Soooooo…. I”m being pulled in by the Spartan Tractor Beam! A few PAX have put YHC in an emotional headlock to join them in July for the Asheville Ultra Spartan. The payment has not yet been made to Joe De Sena, but my resistance continues to get weaker by the minute. Some PAX have already begun training for this CSAUP – and many other events – over the last few weeks. It has been a blast to join them in their passionate efforts to achieve certified insanity.
This morning”s workout was designed to aid those PAX who have hard committed for a Spartan Race. We focused on training for three specific obstacles: 1) the Monkey Bars, 2) the Barbed Wire Crawl, and 3) the Rope Traverse
WARM UP (IC)

• SSH (x25)
• Arm Circles (x10 forward, x10 backward)
• Good Mornings (x10)
• Slow Merkins (x12)

THE THANG
We had three rounds of fun playing on the monkey bars.
ROUND 1 (Monkey Bars Practice)

• Each PAX took a turn climbing across the monkey bars and then climbing back to the starting point. The goal was to never let your feet touch the ground. CONCLUSION: We all have a new found respect for monkeys bars.
• We circled up with metal (sand bag, kettle bell, or 45 lb weight) to complete one of the following exercises called by YHC while waiting for a turn on the bars: front squats, shoulder presses, straight-leg dead lifts, kettle bell swings, or anaconda squeeze squats

Intermission I: (Barbed Wire Crawl Practice)
We moseyed to the volleyball court and broke into six groups of two. One partner completed an army crawl across the width of the volleyball court, while the other partner traveled the width of the court via sandbag walking lunge. The groups that finished first held a plank position until all others finished. Each partner completed both exercises. The PAX then moseyed back to the monkey bars.
ROUND 2 (Rope Traverse Practice)

• Two men at a time hung from the monkeys bars using a hand-over-hand rope grip and pulled both legs up around the top bar and back down (similar to Top Guns). This was done a total of ten times each.
• We circled up with metal (sand bag, kettle bell, or 45 lb weight) to complete one of the following exercises in cadence while waiting for a turn on the bars: front squats, shoulder press, straight-leg dead lift, kettle bell swings, or anaconda squeeze squats

Intermission II: (Barbed Wire Crawl Practice)
We moseyed once again back to the volleyball court and then traveled half the width of the court via Snake Crawl and the other half via Seal Crawl. The group broke into six groups of two one last time. One partner completed a 100-yd sandbag run, while the other partner traveled the width of the court via Army Crawl. Both partners completed both exercises. Before moseying once again to Round 3 on the monkey bars, the PAX completed 20 Crab Crunches (IC, 10 right arm to left knee and 10 left arm to right knee.)
ROUND 3 (Rope Traverse Practice)

• Two men at a time hung from the monkey bars and completed 10 narrow grip alternating chin-ups (five on each side of the bar)
• For the last time, the group circled up with metal (sand bag, kettle bell, or 45 lb weight) to complete one of the following exercises in cadence while waiting for a turn on the bars: front squats, shoulder press, straight-leg dead lift, kettle bell swings, or anaconda squeeze squats

MARY

• APFT Sit Ups (OYO, x15)
• Flutter Kicks (hands out from body, IC, x25)

THE MOLESKIN

• The Bull is on 4/1/17 in Downtown Durham. It will be different in design from last year (Floyd talk). The shirts are going to blow your mind.
• The Afterburn starts this Thursday! (Bull City Running @ 5:30PM)
• New AO in Hillsborough “The Golden Hill” launching in late April/early May (more details to come)
• Sorry to miss kettlebell EC this morning. When nature calls, you have to answer…or else.
• A sincere thanks for the invite from Site Q – Sweats. You”re a good man!

~ Beano