Spartan Ascent

2 for the EBS- Ran to the hill, walked the hill, ran at the bottom of the hill back. great sweat to start!

THE MISSION OF F3:
To plant, grow, and serve men's small workout groups for the invigoration of male community leadership.
5 CORE PRINCIPLES:
1. Always Free – We don't pay with money, only effort.
2. Always Outdoors – Today's conditions are (____). Perfect conditions for a beatdown!
3. Rotationally Led – I am not a professional. Modify as needed. We push to the edge, but not over it.
4. Men Only
5. Ends in the Circle of Trust – Shared suffering, and shared strength.
DISCLAIMER:
The park doesn't know we are here. F3 doesn't have anything you can have. I don't have anything you want. So if you get hurt, that's your fault. But we won't leave you behind—we'll at least drag you to your car.

- Head and toe stretches (3 OYO)
- Side hip stretch (3 each side)
- Abe Vigodas – 10 IC
- Grass Pickers – 10 IC
- Merkins – 10 SC
- Squats – 10 SC
- Motivators – 7
- World’s Greatest Stretch – 5 per PAX
- Cat, Cow, Cat, Cow

3- Mosey to the hill at the end of the football field.
Spartan Ascent Loop (30–35 min)
Loop Format:
1. Bottom of Hill = Strength Exercise (simulate obstacle)
2. Sprint up Hill = Grit
3. Top of Hill = Core or Balance (simulate high-focus obstacle)
4. Jog or shuffle down = Active Recovery
5. Repeat until time

Round Bottom (Strength/Obstacle) Top (Core/Balance)
1--10 Burpees (Barbed Wire Crawl prep)--20 LBCs
2--20 Merkins (Wall Traverse strength)--10 Ballerina Squats
3--10 Jump Squats (Rope Climb prep)--20 Flutter Kicks (4ct)
4--20 Lunges (Atlas Carry legs)--30 Second Plank
5--15 Carolina Dry Docks (Herc Hoist)--15 Big Boys
6--10 Kraken Burpees (Sandbag sim)--10 Shoulder Taps (4ct)
7--20 Mountain Climbers--10 Air Squats

Repeat or rotate from above
Continue hill repeats as time allows

We completed 1 full cycle and up to round 3 in the second cycle. I estimated the hill was around 30 feet, so we "climbed" 330 feet of Mount Emmaus today!

- American Hammers
- Pickle Pushers
- Wife Pleasers
- Imperial Walkers
- Nick Maxell - Copay V-Ups

- Poker Night July 18th see announcements
- Indian Valley Manniversary July 19th

prayers for grieving families, lost loved ones, PAX traveling, and healing.