250 Burpees and a Strong Handshake

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.