Seventeen pax gathered in the gloom around three shovel flags to pay tribute to the 343 firefighters who gave of themselves so as to save others.
THE THANG (All pax wore 40 lb packs to simulate firefighter gear).
Stations (bench step ups or plank if waiting)
Two by two, the Pax posted around the shovel flag for a beat down of biblical proportions.
————–Tiger Rag Half————————
Warm Up
Thang 1 – The Ark Loader
——————Joker Half-————————–
Mary
Twelve men posted and voluntarily fed their lower extremities into the virtual wood chipper.
Warm Up
The Thang
PART 1: The Hill
PART 2: The Plates, a Tire and Misc.
Mary
Eighteen Pax posted for the first installment of Spartan-specific training, Skunk Works style.
WARMUP
THE THANG
Partner Up for Stations. 1 Pax performs exercise while other Pax performs 30 Spartan Burpees. Flapjack at completion of burpees.
COT
MOLESKIN
The hill was angry at 13 Pax this day, my friends. Like an old man returning soup at a deli.
WARM UP
THE THANG – HILL STATIONS (2 min ea.)
Transport tires and buckets back to original spot. Couponless Pax: 3 hill sprints.
COT
MOLESKIN
Twelve big, hairy, American winning-machines posted around the VSF and started the day with some mental math.
THE THANG
Number-ama: Count off into three teams or 4.
Warmup
Reindeer Games
HAIRBURNER TEAM RELAY x 400 METERS
TUG OF WAR (Std.)
TEAM SPRINT, COUPON OVERHEAD
Twelve Faithful posted around the VSF for an experimental tabatta.
THE THANG
Warm Up
Running with dumbbells x 1/2 mile (or so)
Uphill walking lunge, with twist
CIABATTA
COT
MOLESKIN
Seventeen souls gathered at Area 51.
THE THANG
Side straddle hop x20
Imperial walker x20
Standing lunge x20
LBC x15
Flutter kick x15
Dolly x15
Merkins x20
“The Beast”
Set 1 – merkins x6
Set 2 – squats x6
Set 3 – lbc x6
Set 4- imperial walker x6
Set 5 – diamond merkins x6
Set 6 – burpees x6
Peoples Chair
3 sets with intervals of decline merkins until failure
trail run
jump-ups x25
trail run
dips x25
trail run
jump-ups x25
trail run
dips x25
trail run
2 sets
pull-ups x10
scissor crunch x20
peter parker
walking lunge
bear crawl
parker peter
jog to parking lot
Nakedman Moleskin:
posted for Slapshot
Seventeen Pax issued forth for a mid-week shellacking.
THE THANG
Warm Up
Track Work – Victory Mile
6MOM
Building Work
Mud Work – 4 corners: 5 teams of 3 Pax, 1 team of 2 Pax
Plank-O-Rama
COT
MOLESKIN
Nine Pax and a beetle posted in the gloom.
THE THANG
Warm Up
Century Set
Main Course
Jog to Playgound
Mosey to Hill