- When:03/23/2013
- QIC: Run Stopper
- The PAX: Strange brew Purple haze Donkey kong Harley Cheese curd Barracus Knob Mall cop Ice t Hops salt lick High tide Fng - low tide Hacker Baked beans Monkey joe Bulldog Cotton mouth Stone cold Run stopper Tiger rag
Pre-Spartan Warm-Up
21 strong and willing men gathered in the shadows of the Rock on this pre-Spartan Sprint workout.
QIC: Run Stopper
Side Straddle Hops in cadence x50
- Mirkins in cadence x20
- Slow Squat in cadence x30
- LBCs in cadence x20
- Wide Arm Mirkins in cadence x20
- Mountain Climbers in cadence x20
- Star Mirkins own count x20
- Diamond Mirkins in cadence x10
Jog to soccer field
Number off 1, 2
- #1 Broad Jump/Mirkin – down and back
- #2 Squats
Pancake/ repeat
- #1 Bear Crawls down and back
- #2 Squat
Pancake/ repeat
Plank Up – Tunnel belly Crawl x2
Partner Up #1, #2
- 1 hold hands out waist-high
- 2 alternating knee ups to touch #1 hands x20
Pancake
- 2 hold hands out waist-high
- 1 alternating knee ups to touch #2 hands x20
Pancake
- 1 hold hands out waist-high
- 2 double knee ups to touch #1 hands x20
Pancake
- 2 hold hands out waist-high
- 1 double knee ups to touch #2 hands x20
Belly Starts – Suicides – All x2
Jog to pavilion
Peoples Chair / alternating (lift leg) 1 minute
BALLS _TO_THE_WALL
- 45 second hold – reset
- 5 Mirkins
Bench work
- 20 SILENT Jump ups
- 10 step-up’s (10 each leg-switch)
- Dips
Runstopper and Mrs. SAT NIGHT SPECIAL
- Partner up #1, #2
- #1 Plank
- #2 grab Legs of #1 squat and shoulder press legs above head while #1 performs a mirkin x20 each
pancake / repeat
Jog to Kitty Litter
- Separate #1’s and #2’s each group performs the following:
- #1 wheel Barrows #2 Squats
PANCAKE
- Bear Crawls to end of Kitty Litter and back
PANCAKE
- Suicides #1 tag #2 x2
T-calps to TR on his saturday morning #doubledown. Many of the guys thought you were in the fart sack, i knew better. What was up with Mall Cop today, dude was on fire, especially in the plank tunnel – belly crawls.. its like he was chasing some kid who just shop lifted at SouthPark Mall!
Extra shout out to FNG, low tide today good job B. Morgan. You made High Tide proud!
Run Stopper author
Nice lead Run Stopper! You know its a good one when you look down at your watch thinking there is 15 mins left and time for Mary, but its been an hour and time for COT.
On another note I twisted my ankle on the suicides in the kitty litter at the end and now it’s swollen and soar. On my way tk get an ankle support and an ice pack. Oh well, it will just make for an interesting Spartan Race tomorrow as nothing will keep me from finishing strong. Aye!
About the author