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QIC – Stark
PAX – Landslide, Hannibal, Charmin, Geppetto, Beretta, Mile High, Chubs, Hazmat, Peach, Lego, Spaulding, Popeyes, Raven, FossilUsed both ends of the scenic Wall AO. Setup a 5 station route between Hood Park and Riverside Park. Each Station had 4 wrokouts on them. Perform ONLY 1 workout at a time then move to next station. This was a about a 3/4 mile course. If you performed all 4 lap you would complete the virtual Spartan Sprint….except these are F3 boys so we upped the ante a bit. All reps were suppposed to be only 10 per exercise. We did the following instead.
Station 1
20 Sec Plank
20 Mountain Climbers (2 is 1)
40 SSH
20 Air SquatsStation 2
10 Forward Lunges Per Side
10 Reverse Lunges Per side
10 Tuck Jumps
10 Knee Slap Mountain Climbers Per sideStation 3
10 Single Leg Squats Per Side
40 Calf Raises
10 Burpees
20 Sec Squat HoldStation 4
20 Sec Hollow Hold
20 Plank Up Downs
20 HRMerkins
20 Glute BridgesStation 5
20 Declined Merkins
40 Dips
20 Merkins
20 Plank Shoulder Taps Per SideOnly being able to do one exercise per station and then run to next station made the DISTANCE the hardest part of this workout. You had to move with purpose from station to station if you wanted to complete in 35-40 mins….and a few did! All PAX pushed and never stopped.
COR, NOR, Mile High was the 6 and left a strong message as he was recently deployed, thankfully for only a short week, to our nation’s capital in response to the racial tensions our country is facing. His message was one of thanks, knowing he could go do his job and we F3 Brothers would be holding down the wall with his sons.
Be Kind. Be Patient. Share a Smile. With EVERYONE
Always an Honor
Always My Pleasure
~Stark
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