Spartan Box
All All MECA BackblastsFebruary 9th, 2017
12 pax posted in the cool, damp, windy gloom to provide their worth.
Mosey to Belk Parking Lot
- Slap Jacks x 20 IC
- Discus Squats x 10 each side
- Arm Circles
- Mt. Climbers x 20 IC
Mosey to Top of Parking Deck
The Thang
Spartan Box (4 corners/4 stations)
- One Lap around Top of Deck with Concrete Block – This was the timer
Bear Crawl along short end of deck to Station 2
2. Weighted Squats & Curls (done in alternating sets of 10 til time is called)
Sprint down long side of deck to Station 3
3. Alternate Merkins on Block & Bent Row ( 10 & 10, etc)
Bear Crawl to Station 4
4. Up & Overs, Weighted Lunges (10 & 10, etc)
Sprint to Station 1, Repeato
Mosey to Mary
Mary
- Coachroach Stargazers til all Pax back
- Deerticks x 15 IC
- 6″, Low Flutter x 15 IC, Homer to Marge
Moleskin
Great effort as the intent was to be in constant motion hitting arms, legs, shoulders and cardio. Believe it or not, I hate concrete blocks….but they do the trick! Thanks to TP and Indy for helping me load up afterwards. Good group at post-beatdown coffee. Discussed the fact that Indy “bought the farm”….literally, he still alive. Sign up for new Slack app to keep up with all that is F3. Always an honor.
GO HEELS, Beat DOOK!
Aye, Hipbone