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03/19/2024 - Swamp - Training with Buckets

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.

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.

 

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