250 Burpees and a Strong Handshake

  • When:08-14-12
  • QIC: Tiger Rag
  • The PAX: Mall Cop, Jamboree, Uncle Leo, Donkey Kong, Countertop, Run Stopper, Ninja Turtle, Joker, Callaway, Hops, The Nibbler, Ray Charles, Pretty Boy Quarterback, The Oracle, McGee, The Shore, Quarter Pounder, Tiger Rag


250 Burpees and a Strong Handshake

Eighteen Pax posted for the first installment of Spartan-specific training, Skunk Works style.

 

WARMUP

  • SSH x 20
  • Fingertip Merkins x 10
  • Squats x 20

 

THE THANG

Partner Up for Stations.  1 Pax performs exercise while other Pax performs 30 Spartan Burpees.  Flapjack at completion of burpees.

  • Towel Pull Ups
  • 30 Spartan Burpees
  • Chain – Supine Pull Ups
  • 30 Spartan Burpees
  • Dumbbell Forearm Curls: Std, Twists, Reverse
  • 30 Spartan Burpees
  • Rock Pinch each hand
  • 30 Spartan Burpees
  • Hand Clamp Plate Press (2-10 lb plates, alternate arms)
  • 30 Spartan Burpees
  • Tennis Ball Squeeze
  • 30 Spartan Burpees
  • Weighted One Handed Tire Pull (“The Nibbler”)
  • 30 Spartan Burpees
  • Farmer Carry (2 -35 lb plates)
  • 30 Spartan Burpees
  • One Handed Weighted Bag Carry
  • 30 Spartan Burpees
  • Screwdrivers (All)
  • 30 Spartan Burpees
  • Fingertip Plank (30 sec)
  • Forearm Stretch Plank (Fingertips toward toes)
  • Fingertip Plank (30 sec)

 

COT

 

MOLESKIN

  • With the Spartan Beast a mere 60 days out, the Skunk pax got to work tightening up the weak spots:  rope climbing and burpees (the easy, Spartan kind).  Due to the trivial fact that we didn’t have a climbing rope, we worked on the prerequisite course to rope climbing (and a respectable handshake)–grip strength.  And lots of burpees.
  • Father Time’s brisk pace prevented the Pax from making all 9 stations (the 10th was a duplicate), but most made it through eight.  That’s 240 Spartan Burpees per pax.  Strong Work by all.
  • Why do our #SadClown / #SoloFern friends need F3?  Because of exchanges like Callaway to Joker:  “We’ve already done 240 burpees, might as well make it 250.”  And so they did.
  • Donkey Kong, sensing climbing (#Wheelhouse) might be in the offing at future workouts starts asking about access to the roof of the gym….Um, no.  And send our greetings to Faye Wray.
  • The Skunk Works itinerary will take a decidedly Spartan flavor the next 8 weeks.  Metro Pax encouraged to follow Nibbler’s example and join us.  Actual climbing ropes, barbed wire and mud to be featured in coming weeks.
  • A51 Expansion News:  Area 51 will add a second Saturday workout called The Rock, on Sept. 8, at Calvary Church.  Start EH’ing your Ballantyne and Pineville friends. T-Claps to site Q’s, Mall Cop, Hops and Run Stopper for getting this done. Details to follow.

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Joker
8 years ago

Strong turnout today. It’s amazing all of the gear that Tiger Rag — our resident mad scientist — can fit into the back of his SUV. Maybe next week he can bring a couple of VW bugs so we can carry them around the field [strong man competition style].

Byron
8 years ago

GRIP WORK! Dang it, TR! You beat me to it! This is something I want to do at Diamondhead sometime – rip magazines, bend nails… you know, parlor tricks! Well done sir…I wish I wasn’t leading on Tuesday mornings and could make it out.

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