What better way to start my birthday week than with some Spartacus.
Can’t get too much Spartacus…and 12 men showed up to get some…
DISCLAIMER and let’s mosey to the Warm-Up COP:
-SSH x 30 IC
-Mtn Climbers x 20 IC
-Arm Circles x 30 IC (15 ea. dir.)
Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Step up, alternating legs with or without rocks
-Rock Row
-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Merkins
-Rock Lunge and Rotation
-Rock Push Press
Rinse and Repeat for a total of two rounds.
With a short break in-between sets we took a seat with the People’s Chair and pressed some rocks…
COT: countoff, namerama, announcements, shoutouts and a prayer (T-Claps to FNG Summer Fig for taking the prayer on his first day…well, he is a preacher). Thanks for letting me lead and see you in the Gloom tomorrow at the Stomp!
Hey Cowbell….ANNOUNCEMENT: The Plunge is moved to Wednesday and the Foundry is moved to Thursday at Okwata.
