{"id":441762,"date":"2024-06-13T08:54:29","date_gmt":"2024-06-13T13:54:29","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/06\/13\/a-mini-spartan-at-the-scramble-from-the-hammer-2\/"},"modified":"2024-06-13T08:54:29","modified_gmt":"2024-06-13T13:54:29","slug":"a-mini-spartan-at-the-scramble-from-the-hammer-2","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/06\/13\/a-mini-spartan-at-the-scramble-from-the-hammer-2\/","title":{"rendered":"A Mini Spartan at the Scramble &#8211; from The Hammer"},"content":{"rendered":"<p>The Hammer decided that it&#8217;s time to up the preparation for the Spartan Beast in October.  Since YHC is off for the summer, I get to write the backblast.  It&#8217;s only fair, since he created the workout.  6 arrived at 5 for 6 stations, 1 minute at each station, then rotate.  The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank.  3 rounds total in 15 minutes, give or take.  Then we moved to the running.  20 burpees followed by 1 lap around the park.  4 rounds of this was rough.  The chatter was on point as usual.  YHC brought the music which reminded the music videos of ACDC.  Unfortunately, I cannot remember which videos I was supposed to come home and compare.<br \/>\nOne runner:  Waterpik<br \/>\n3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar.  From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back.  Something about chem trails&#8230;.Not quite sure.<br \/>\nI believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors.  If you have any ideas to prepare for the Spartan, please share.<br \/>\nCOT with Hammer praying us out.  Intentions:  continued prayers for Bird&#8217;s family, and a Happy Fathers Day to all the Dad&#8217;s out there.  SYITG!<\/p>\n<div class='watch-action'><div class='watch-position align-left'><div class='action-like'><a class='lbg-style1 like-441762 jlk' href='javascript:void(0)' data-task='like' data-post_id='441762' data-nonce='51ea512f2a' rel='nofollow'><img class='wti-pixel' src='https:\/\/www.f3nola.com\/wp-content\/plugins\/wti-like-post\/images\/pixel.gif' title='Like' \/><span class='lc-441762 lc'>+4<\/span><\/a><\/div><\/div> <div class='status-441762 status align-left'><\/div><\/div><div class='wti-clear'><\/div>","protected":false},"excerpt":{"rendered":"<p>The Hammer decided that it&#8217;s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It&#8217;s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then &hellip;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_f3nola_post_qic":"The Hammer","_f3nola_post_pax":"Akbar, Ballz Deep, Chewy, Jose10k, Russo, Shooter, The Hammer, TruCoat, Waterpik, The Manny","_f3nola_post_workout_date":"2024-06-13"},"categories":[24],"tags":[2058,1354,2605,382,812,358,643,372,338,2161,362],"class_list":["post-441762","post","type-post","status-publish","format-standard","hentry","category-northshore","tag-jose10k","tag-akbar","tag-bd-g-version-ballz-deep-adult-version","tag-chewy","tag-russo","tag-shooter","tag-the-hammer","tag-the-manny","tag-the-scramble","tag-trucoat","tag-waterpik"],"_f3nola_post_pax":"Akbar, Ballz Deep, Chewy, Jose10k, Russo, Shooter, The Hammer, TruCoat, Waterpik, The Manny","_f3nola_post_qic":"The Hammer","_f3nola_post_workout_date":"2024-06-13","aa":"","ss":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Mini Spartan at the Scramble - from The Hammer &ndash; F3 New Orleans<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.f3nola.com\/2024\/06\/13\/a-mini-spartan-at-the-scramble-from-the-hammer-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Mini Spartan at the Scramble - from The Hammer &ndash; F3 New Orleans\" \/>\n<meta property=\"og:description\" content=\"The Hammer decided that it&#8217;s time to up the preparation for the Spartan Beast in October. 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It&#8217;s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.f3nola.com\/2024\/06\/13\/a-mini-spartan-at-the-scramble-from-the-hammer-2\/\" \/>\n<meta property=\"og:site_name\" content=\"F3 New Orleans\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/f3neworleans\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-13T13:54:29+00:00\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rudy\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.f3nola.com\/#organization\",\"name\":\"F3 New Orleans\",\"url\":\"https:\/\/www.f3nola.com\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/f3neworleans\",\"https:\/\/www.instagram.com\/f3nola\/\",\"https:\/\/www.linkedin.com\/groups\/12114144\/\",\"https:\/\/twitter.com\/F3NewOrleans\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.f3nola.com\/#logo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.f3nola.com\/wp-content\/uploads\/2021\/02\/F3-New-Orleans-Logo.png\",\"contentUrl\":\"https:\/\/www.f3nola.com\/wp-content\/uploads\/2021\/02\/F3-New-Orleans-Logo.png\",\"width\":582,\"height\":337,\"caption\":\"F3 New Orleans\"},\"image\":{\"@id\":\"https:\/\/www.f3nola.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.f3nola.com\/#website\",\"url\":\"https:\/\/www.f3nola.com\/\",\"name\":\"F3 New Orleans\",\"description\":\"Fitness.  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