August 16, 2017-School House Rock

9 PAX showed for the second installment of The Spartan. Present were Scrushy, Wildfire, Batter, Elmer, Rabbit, Chesney, Bird Dog, and FNGs Dope and Willie Mays.


SSH x 25

Imperial Walkers x 25

Prisoner Squats x 25

Ray Lewis x 25

Arm Circles x 10 each direction

Merkins x 25

Mountain Climbers x 25

LBCs x 30

Mosey around the field


Around the school-starting behind school by tennis courts bear crawl 40 yards; run to playground-Swerkins x10,  squats x 20, LBCs x 30; run to front of school-step-up x 20 each leg, dips x 20, flutter kicks x 20; run to back of school and repeat for total of 4.

The pax continued with flutter kicks and merkins until everyone finished.


Burpees x 10

Imperial Squat Walkers x 15

American Hammers x 15

Announcements/Prayer by YHC

A trainer originally from Carolina and four others were leaving as I was loading up. She asked if we were F3. After I confirmed, she said, “I knew it; F3 follows me everywhere I go.”  She seemed disappointed that we will continue to be coming back.

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