Calling All Spartans!

8 of Tradition’s most dedicated showed up in the cold, wet gloom for a Spartan style beatdown inspired by some of our F3 brothers (Macbeth & Gamma) at other AO’s.  It went a little something like this…..

Mosey around parking lot
SSH x15
Windmills x15
Cotton Pickers x15
Arm Circles (forward and backward)
Hamstring Stretch

The Thang:

Three rounds of 10 exercises, for one minute each – AMRAP for 40 seconds, then rest for 20 seconds. 10 mountain climbers in between each round for cooldown.

  1. KB Goblet Squat
  2. KB Chest Presses
  3. KB Pullovers
  4. KB High Pulls
  5. Alternating KB Swings
  6. Alternating KB Merkins
  7. KB Curls
  8. KB Lawn Mowers
  9. Alternating KB Clean/Press
  10. KB Skull Crushers


Low Flutter KB press x15
Derby Double Taps w/ KB x15



  1. Thanks for the opportunity to lead this morning.  Hope the beatdown was as good for you as it was me.  When I got home, my wife looked at me and asked “are you alright?”  That’s a sign of a quality beatdown if there ever was one!
  2. Those KB merkins were rough.  The Debry Double Taps at the end were no picnic either…
  3. Good work out there this morning, men.  Way to push hard, especially during the third set.
  4. Sorry if it was a little choppy. Working the timer on my phone inside a ziplock bag with gloves on wasn’t easy.
  5. REMINDER:  Tradition Work Day 8AM-12PM tomorrow.  Unfortunately, I won’t be able to make it as I’m on duty tomorrow, but I have plenty of landscaping equipment if someone would like to borrow it for the workday.?.?

7 thoughts on “Calling All Spartans!

  1. The Farm

    I hadn’t been to a KB workout in a while so it was good to get back to one. When I rolled out of the fartsack and saw it felt like 29 degrees outside, I just knew there would be a low turnout. I was surprised to see seven men when I got there. You guys are tough! Thanks Buckwheat!

  2. Dingo

    Awesome work posting this morning! It was a cold one.

    Which should bring us to start thinking about F3 throughout the colder winter months. Don’t let the cold prevent you from working out. Use it to make you stronger!

  3. Maximus_MECA

    Yes – it was a great workout. I was surprised when I started driving to Stonebridge and saw rain on my windshield. When I got out of my car though I forgot about the light drizzle as the wind was another unexpected feature of the morning. Wouldn’t have been likely to workout solo! Buckwheat – great job of finding a variety workout – timed kettlebell exercises and getting your phone timer to work in the drizzle, wind and gloves. Yes – Dutch my fingers were getting numb too. Glad I wasn’t the only one with that issue.

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