Spartan Beatdown – 1/31/2018

7 PAX posted (Rabbit, Skeletor, Taiwan, Bagman, Sparrow, Wildfire and Milkman on the Q)
Warm-Up Circle
  • Side Stradle Hop (x25)
  • Imperial Walker (x25)
  • Frankenstein (x25)
  • Ray Lewis (x25)
  • Mtn climbers (x25)
  • LBCs (x25)
Indian Run to Canterbury Park  
  • Flutterkicks (x25)
  • 90 degree Leg Spread (x10)
  • Outlaw (Hold legs together at 45 degrees and draw a circle with your legs)(x10 both clockwise and counterclockwise)
  • Dips (x25)
  • Bench Flutterkicks (x25)
  • Decline Merkin (x25)
  • Flutterkicks (x25)
Bataan Death March from Canterbury Park to Rabbit Hill
(Similar to an Indian Run, but Indian performs 3 burpees before sprinting to front of line)
  • Explosive Merkins in Cadence (Down on 1, 2, 3 and then push up)(x15)
  • Leg Thrusts  (x15)
  • Squat Jumps (x15 ) –
  • Backpedal (aka “Bernie Saunders”) up Rabbit Hill
  • Explosive Merkins in Cadence (Down on 1, 2, 3 and then push up)(x15)
  • Leg Thrusts  (x15)
  • Squat Jumps (x15)
  • Regular run up Rabbit Hill
Mosey back to COP  
Descending Merkin Waterfall (starting at 5)
Name-O-Rama (conducted twice due to critical mistake by Q).  Announcements.  Prayer.  Dismissal.

11/15/2017 – The Spartan – Kamikaze

13 PAX posted on Milkman’s VQ.

PAX: Slumlord, Juice, Happy, Blue Angel, Bam Bam, Wildfire, Skeletor, Pothole, Elmer, Guy, Rabbit, Commie, Milkman (YHC)
Warm Up Circle –
  • SSH x 30
  • Ray Lewis x 20
  • Raise the Roof x 20
  • Prisoner Squat x 30
  • LBCs – x 30
Mosey around elementary school once and stopped at wall.
Exercise Set Against the Wall
  • Wall Sits –  45 seconds
  • Dips x 15
  • Decline Merkin x 15
  • Wall Sits –  45 seconds
  • Dips x 15
  • Decline Merkin x 15
Mosey to the Football Field
PAX partnered up and performed an exercise that is a combination of Doracides and a Lazy Dora. One partner sprints a goal-line to goal-line suicide (back and forth increasing in 20 yard intervals), while the other partner not running performs an exercise until the other partner completes the suicide.  When both partners have completed suicides, the PAX catch their breath by performing a lazy dora where the PAX switch out performing  ab exercises up to a given amount while the PAX “resting” stays in plank position.  For reference, I’ll call this exercise the Kamikaze.
Kamikaze #1
  • 100 yard suicide – Merkins
  • 200 American Hammers (each partner completing 25 at a time)
Kamikaze #2
  • 100 yard suicide – Prisoner Squats
  • 100 Freddie Mercurys (each partner completing 25 at a time)
Kamikaze #3
  • 100 yard suicide (this time instead of just tapping the line when turning around during their run, the PAX were required to do a burpee – 8 burpees total) –  Plank
  • 200 LBCs (each partner completing 50 at a time)
40 yard bear crawl
COP –  flutterkicks x 30 (held at 6 inches for 10 second countdown as the finale)
Name-o-rama. Announcements. Prayer.  Dismissal.
 –  Milkman