Our first cold day of the season is upon us. But for those seven Spartans that showed up for this workout the cold didn’t last long. What we did was hard and challenged even the best of us. We stayed together as brothers should and got the work done.
Warm Up:
- Mosey to the park
- SSH x 10 ic
- Abe Vagodas x 10 ic
- Neck Rolls x 5 each directions
- Trunk Rolls x 5 each directions
- Plank
- Peter Parkers x 10 ic
- High Knees to the tree
- Butt kickers back
- Lunge Walk to the tree
- Jog back
Mosey to the parking lot for The THANG:
THANG 1: Spartna 15 (15 reps of each) – Repeat Once
- Squats
- Burpees
- Bonnie Blairs
- Bear Crawl ~40 yards
THANG 2: Spartan 30 (30 seconds of each) – Repeat Once
- Mountain Climbers
- recovery
- Burpees
- recovery
THANG 3: Spartan 50
- 10 Burpees
- 20 Overhead Claps
- 30 Dips
- 40 Squats
- 50 Irkins
THANG 4: Spartan Abs (10 reps each)
- Big Boy Situp
- Hanging Leg Raise
- Situp
- Mountain Climbers
- Situp
- Plank (35 seconds)
Mosey to far pavilion for five minutes of Manitation.
What is Manitation you ask? Well, let me tell you. We all know that meditation is great for calming the soul, emotions, mind, etc. We also know that meditation is hard for men. Our minds tend to wander off to the next event or what you are going to eat or why you right foot seems to hurt a little bit. In order to get the benefits of meditation you have to actually perform it! A way that men can easily perform meditation is to perform what I call Manitation.
How to Manitate:
- Step 1: Sit
- Step 2: Start Timer for 10 minutes
- Step 3: (and this is the important part) Count you breaths
- The only thing you are to do for the time allotted is count your breaths.
- Don’t allow your mind to wander.
- Don’t look around.
- Don’t do anything.
- JUST COUNT!
This may seem like a trivial thing but let me assure you there is a tremendous value in calming your mind and soul that will help you through the day. Try it and see what happens.