Spartan 500+

AO: The Wreck

When: 06/01/2018

PAX: Doogie, Thumper, Bronco, Corn Hole, TP, Goat, Switch, Virginia Slim, Life Champ, Fun Run, Sprocket, Hoosier, Rusty, I-Beam, Grease Monkey, Cheese Steak, Circus, Patch, Sellout, Aflac

QIC: AFLAC

Having given up a Q spot in May for the greater good of The Wreck in a not-so-heated points contest with regional AO’s, YHC was long overdue to lead the PAX in an early morning WO.  Given that we were less than 5 days removed from the Murph, and certain PAX (who shall remain nameless) had black-listed YHC for too much mosey (and pre-blast dishonesty) in the past, some creativity was in order to design a beat down that would return him to (semi) trusted Q status.

Warm Up:

True to his word, YHC led the PAX on the longest mosey of the day along the road to gather at the center of the football field for the following:

  • 10 Weed-Pickers
  • 10 Imperial Walkers
  • 10 Abe Vigodas

The Thang:

As evidenced in the movie “300”, Spartans were very well known for their fierceness and intensity in battle.  In short – they were hard to kill.  It was in this spirit that the Spartan 500 workout was designed –  a beat down that will challenge you physically and mentally to push through without surrendering or losing form.  The formula is simple – 10 rounds of 5 exercises (10 reps each ) for a total of 500 repetitions.  With warm-ups concluded, YHC led the PAX with 10 rounds of the following:

  • Burps – 10 reps
  • Squat Jacks – 10 reps (2-count)
  • Mountain Climbers – 10 reps (2-count)
  • Agility Dots – 10 reps (4-count/hops)
  • Jump Squats – 10 reps

YHC gave the PAX a 10-count at intermission to gauge exhaustion level, at which point it became clear that these HIMs packed a lunch and were ready for more.  After the 10th round with plenty of room left on the clock, it was time to step things up a bit.

Short recovery mosey around the football field and gather at the stadium to see what the PAX had left in the tank.  Time for some Tabata-style work, in the form of 30/15 (30 seconds ON, 15 seconds REST) with the following exercises:

  • Box Jumps – 30 seconds
  • Box Jumps – 30 seconds
  • Box Jumps – 30 seconds
  • Decline Merkins – 30 seconds
  • Decline Merkins – 30 seconds
  • Decline Merkins – 30 seconds
  • Bulgarian Split Squats – 30 seconds (15s/leg)
  • Bulgarian Split Squats – 30 seconds (15s/leg)
  • Bulgarian Split Squats – 30 seconds (15s/leg)
  • Incline Merkins – 30 seconds
  • Incline Merkins – 30 seconds
  • Incline Merkins – 30 seconds
  • Side Straddle Hops – 30 seconds
  • Side Straddle Hops – 30 seconds
  • Side Straddle Hops – 30 seconds

YHC felt pretty good until the first set of Decline Merkins, at which point he discovered that his nose was landing where a rotten garbage can had been sitting no less than 5 minutes to go.  Special thanks to Thumper for providing some space and sparing the Q from the embarrassment of spilling stench-induced Merlot.

With 5 minutes left on the clock at the completion of the final set, mosey back to the flag for some quick Mary, including:

  • LBCs
  • American Hammers
  • Plank (for time)
  • Big-Boy Sit Ups

COT:

  • AO launch (The Clinic) on 6/4 – a number of PAX made a HC to attend.
  • AO launch (The Gladiator) on 6/19.
  • The Wreck Anniversary on 6/6 – Miller Time will be Q’ing.

AFLAC out.

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