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.