Spartan 500 at Paradise City
YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning. About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work). great pick ups on the EC run of this 6. Returned after EC to see a large gathering in the parking lot which looked great! We had a visitor from F3 Chartlotte in town – more on that at the COT
FNGs: None
Warm Up: A quick lap around the parking lot and then circled up
- Windmills x 10 🙂
- Wide Grip Merkins x 10
- Side Strattle Hops x 20
- Fazio 10F and 10R
- Seal Claps x 10
- Right over left and left over right stretches
- Pax instructed to find an accountability partner of equal speed to put him
The Workout:
We did the Spartan 500 with running a 0.25 mile in between each sets. Partner up with a man of similar speed but that can push you. Do the set of 50 exercises at opposite corners with your partner. See image below for details.
Goal was to do this 10 times or 5 laps. T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10! I think most of the rest got 8 so a spartan 400!
Mary:
The lead pair got back to the Basketball courts a little early and led group in ab exercises. YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.
Announcements:
- JoCo CSAUP
- Sleep in Heavenly Peace (check slack)
- Cookout (check slack)
T-Claps (Recognition):
- Mookie for running a 2:08 half marathon yesterday and still posting
- Visitor from Charlotte (Greyhound) – his step daughter is having a baby today
Prayer:
- Greyhounds Daughter and doctors
- unspoken
