Conditions: low 40’s, dry, clear, and perfect for an Early Bird and beatdown.
Early Bird Special- 5 for a new hilly route. 2.4 miles. A little lost, but found an extra hill!
Start on Time: 5 core principals and mission statement
Warm-Ups: Stretch down to right ankle, middle, left ankle, Abe Vigotas (10 IC), forward arm circles (6 IC), backward arm circles (6 IC), T claps (10 IC), Seal Claps (10 IC), Overhead press (10 IC), Mountain Climbers (10 IC), SSH (16 IC), Mericans (15 SC), Imperial Walkers (10 IC), Mosey- High Knees to alley, Butt Kickers to Monkey Bars.
Thang 1: At the monkey bars, break up into 4 groups of 3
Time Group- 5 Burpees
Group 1- Squats (AMRAP)
Group 2- Mericans (AMRAP)
Group 3- Pull Ups (AMRAP) 2 rounds.
While the Timer Group performs there 5 Burpees the other groups perform there exercises AMRAP. Once Timer Group is done rotate and repeat, so on and so forth.
Thang 2: Mosey to the pavilion at the end of the circle before the light poles.
Calf Raises (20 IC)
Step ups (10 each side OYO/IC)
DIPS (20 IC)
Mosey to the fence at the end of the road with the light poles
Thang 3: Preparation for Spartan Obstacles. F3 has something we call a CSAUP. Completely Stupid and Utterly Points. It is doing something hard for the sake of doing/trying something hard. There are a number of PAX that are signed up and getting prepared for the Spartan in July. The Q did some researching the obstacles we are going to face. The 1st two obstacles are hurdles or wall climbing. The 3rd obstacle we will face is the infamous spear through. The Q wanted to combine those two obstacles.
The Q came prepared with a Macgyver inspired target and a mock spear. The Q paced off the line to 25 feet. During the race the participant gets 1 throw. Hit the target and move on, if the participant misses the target it is 30 burpees. So each PAX gets 1 throw. Hit the target earn 1 burpee, miss the target earn 3 burpees. We will perform the burpees together in a cumulative fashion once each PAX has thrown.
While the one PAX is throwing the other PAX will be training for the hurdles by hopping the nearby fence. The idea is to get up and over without hitting the ground (other than your feet). Modify down option is an In and Out.
The Result after 12 PAX hurled the fo-spear we only had 2 hits. (Well done Balboa and Deuce). That means 10 PAX earned 3 burpees each and 2 PAX earned 1 burpee each for a total of 32 Burpees!
The chatter grew during the fence jumping and stick throwing. The crowd grew silent during the round of 32 circle burpees. Silence to the Q’s ears!
Thang 4: walking mosey to the road with the light poles. Another obstacle the Spartan participants will face is the Atlas carry. That is a 75 pound stone or weight that must be carried to a predetermined distance. At that distance they put down the weight and do 5 burpees. After the burpees pick up the weight and walk back.
The Q brought a heavy bucket of rock salt to mimic the 75 weight. 1 PAX will pick up the bucket and walk to the next light pole. All the other PAX did a different travel exercise to meet the PAX with the bucket. At that next light pole a new PAX carries the bucket, so on and so forth. Travels were as follows: Lunge Walk, Left Side Lunge Walk, Right Side Lunge Walk, Bear Crawl, and Crab Walk.
Time Running out, so Q called an Indian Run with the weighted bucket back to the flag. Rotating which PAX has the bucket.
Quote of the Day: “No one lives on the top of the mountain. It’s fine to go there occasionally for inspiration, for new perspectives. But you have to come down. Life is lived in the valleys. That’s where the farms and gardens and orchards are, and where the plowing and the work is done. That’s where you apply the visions you may have glimpsed from the peaks” — Arthur Gordon Webster
This quote reminded the quote that there will be peaks and valley in the day, week, month, season, etc. The mountains are to be enjoy and used to recharge, but the work and the growth is done in the valley.
Count o Rama, Name o Rama, Announcements, May 11th Fish by the Fire, 40 miles in 4 weeks, Welcome FNG! Checkmate.
Honor to lead, always surprised someone follows!