11/14/2023 - Swamp - Spartan Race Training Begins!

Conditions- Cool, but not cold.  Dry and clear.  Great morning for a beat down!

Disclaimer Agreed to by all.

Warm-Up:

• Stretches Leg to Leg and Middle
• Casey Casums
• Open Gate, Close Gate
• Abe Vigotas (10 IC)
• Monkey Humpers (10 IC)
• Mountain Climbers (10 IC)
• SSH (10 IC)
• Grass Pickers (10 IC)
• WGS
• On Six-  Stretches Legs
• Wife Pleasers

The Thang:   The Q (and other PAXs) completed the half marathon on Sunday pasted, so it is time to focus on the next challenge.  Another PAX (Sooner) not so strong armed the Q into a Spartan Race.  It is time to begin that training.    The Q did some lite research on getting prepared and found the following areas of importance to focus one Running, Grip Strength, and “Other Functional Movements”.  The Q planned to focus on those areas

Thang 1:  Spartan Run (from NOLA Exercise Page, great resource).     Pretty simple concept, execution is another thing!     A predetermined distance; which was the side alley from the main parking lot to the playground bathrooms.    Sprint that distance.  Once at the end do 10 Mericans.  Hold Plank for 6.  Mosey back together. Rinse and Repeat 5 times.     Great start!

Thang 2:  Grip Strength  This part really silenced the PAX.  Grip Strength is not hand strength, but the neuromuscular force required to hold objects firmly.  This includes upper body, wrists, hands, and forearms.  To a lesser extent the upper arms, shoulders, back and core.    We moseys over to the Monkey Bars to perform the follow circuit-

• Dead Hang Shoulder Taps (5 each side)
• No Surrender (5 IC)
• Pull-up (5 OYO)
• Inch Worm (10 IC)
• Negative Pull-up (5 OYO)
• Hand Release Mericans (5 IC)
• Dead Hangs (10 count per PAX)
• Shoulder Taps (5 IC)

3 Sets

Thang 3 – “Other Functional Movement” These are movements or exercises that are more along the lines of whole body or no traditional muscle groups (Bear Crawls, Crab Walks, Burpees, etc).

We moseyed over to the start of the swing set for some Obstacle Course with a twist.      The course went as following Bear Crawl serepentine like through each pair of swings.    Once reaching the end of the swing set mosey over to the fire pole and climb (or attempt) to the top and touch the top bar.    Once completed mosey over to the monkey bars and go across without touching the ground.   The twist is penalty Burpees for the group.   If a PAX could not climb the fire pole it would be 1 penalty,  if a PAX could not complete the monkey bars it would be 1 penalty.      Hold plank until all the PAX completed and were back at the start line.    We would tally up all the Penalties and compete that number of Burpees as a group.    We did 2 rounds, doing 9 and 10 Burpees respectively.

Mosey back to the flag,  turn around and pick up the six, mosey to the flag.

RoM-  American Hammers (20 IC), LBCs (15 IC), Rope Climbs (10 IC)

CoT

CoR, NoR, Announcments, and Prayers.