AO: Swamp
When: 03/19/2024
PAX:
Number of Pax: 10
Pax Names: Biscuit, Czechmate, Dr. Luck, Drop Box, Dutch Oven, Heisenberg, Long Haul, Slice, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Slice
The BackBlast:
Conditions- Cold low 30’s and windy, perfect morning for a beatdown
EBS- 4 HIMs for a 2 mile run around Macungie.
Start on Time
Disclaimer agreed by all (happily I might add)
Warm-up: Stretch Left/Right/Center, Casey Casums, Abe Vigotas (10 IC), Mericans (15 SC), SSH (15 IC), Mountain Climbers (10 IC), WGS, Mosey around the parking lot to the pack of Q’s vehicle.
The Thang: Spartan Training continued. No spears to throw and No fences to jumps. Smiles ear to ear from the PAX, but buckets of rocks to lug (smiles dissipate). The Q did some research on the various obstacles we will face at this July’s Spartan race. One that caught his attention was the Bucket Carry; which is carrying a 75-100 lb buckets .25 a miles with dropping, stopping, quitting, or crying. The Q found some training material to get prepared for such an event.
Thang 1: Prepare for the buckets.
- Single Leg Bridge (10 IC)
- Hold High Plank (30 Secs)
- Knee Breaks (bend the knees forward without the toes or heels leaving the ground) (10 SC)
3 round of above before the Test 1. Test 1 is holding a 3 minute squat. The original training material had the PAX holding a bucket filled to a certain weigh WHILE holding squat for 3 minutes, but the Q is kind and doesn’t have nearly enough buckets. (maybe next time). We are an accountability group, so anyone that doesn’t hold the squat position for the hole 3 minutes will get a penalty burpee for the group. We made the 3 minutes with only 2 PAX holding the squat whole time (of course 1 was Long Haul and I don’t recall the other). Circles Burpees for 8.
Thang 2: Time Bomb variation of exercise. split up into 3 groups.
Group 1- will take a Q provided bucket and walk around the circle.
Group 2- will do No Surrenders until Group 1 is done
Group 3- will do 3 Squats and than hold a squat 10 count, then repeat 3 squats and hold 10 count, rinse repeat until Group 1 is done.
The walk with the bucket took much longer than the Q originally thought, so we did allot of squats and no surrenders, but that is okay
End on Time: CoR, NoR, Announcments. March 30th Hamburg Manniversary, April 11th Log of Fame ceremony at Bee Hive for Spoiler, May 11th Fish by the Fire at the Ranch, May 11th at 11:30 ish Food Ruck from Spoilers house to food pantry 1.5 miles away.