DATE: 2022-07-22
AO: Sparta
Q: Pop Fly
PAX: Nano, Zeus, Peanuts, Shogun, Bluegrass
FNGs: Yeti (2.0)
COUNT: 7
WARMUP: Yes we did
THE THANG: The Spartan 2500
Every time, from the goal line, one partner runs backwards to the 50yd line and then sprints forward back to the goal line. The other partner does the work. Switch and keep going until all rounds complete. (Round = both partners have gone to the 50 and back once). All work is done (except running) with a coupon.
1 Round – Crossover Merkins
2 Rounds – Overhead Press
3 Rounds – Kettlebell Swings
4 Rounds – Squats
5 Rounds – Sit-ups
4 Rounds – Lunges
3 Rounds – Kettlebell Swings
2 Rounds – Bicep Curls
1 Round – Crossover Merkins
At the end, each partner will have run 2500 yards
MARY: Calf Raises
ANNOUNCEMENTS: 2ndF on 28 July at HopsFrog Grille in Burke
COT: As the Q, your job is to take the workout to a place you don’t want to go. As a Pax, your job is to modify as necessary
F3 The Capital 