12 pax made their way to the familiar confines of Foxhole at 0515 for the debut of The Spano, which is obviously in honor of one of F3LakeMurray’s hardest working pax, Zack Alford (Spano). There is a growing consensus among many that if there ever was going to be a candidate for GORUCK’s Selection from F3LakeMurray, it would likely be Spano. This workout was designed to be tough, as well as focus on the arms because have you seen that guy’s arms?
Welcome and Disclaimer
COP
Overhead Arm Claps, In Cadence, 20x
Front Arm Claps, IC, 20x
Overhead Arm Claps, IC, 20x
Front Arm Claps, IC, 20x
Merkins, On Your Own, 20x
Little Arm Circles – Forward, IC, 20x
Little Arm Circles – Reverse, IC, 20x
Little Arm Circles – Forward, IC, 20x
Little Arm Circles – Reverse, IC, 20x
Burpees, OYO, 20x
Mosey to the Practice Field
The Thang
Grab two (!) blocks, head to the end zone of the practice field, line up, wait on the 6
Farmer’s carry to the second light pole and back, approximately 175-ish yards.
Double block carry on shoulders to the second light pole and back, approximately 175-ish yards.
Cool down run around the parameter of the practice field.
Back at your blocks in the end zone.
4 sets of exercise with the blocks, OYO, but staying together from exercise to exercise (i.e., not racing from exercise to exercise OYO):
- Benchpresses, 20x
- Bent-over rows, 20x
- Curls for the girls, 20x
- Overheads, 20x
Rinse and repeat
Lap around the parameter of the practice field.
Back to the blocks. Again, staying together:
- Benchpresses, 20x
- Bent-over rows, 20x
- Curls for the girls, 20x
- Overheads, 20x
The mumblechatter was strong at this point.
Lap around the parameter of the practice field.
Return the blocks to the pile and return to the end zone.
Pax were given a choice: 10 burpees or 10 pull ups (with or without assistance). The pax selected 10 pull ups.
Mosey back to the Shovel Flag
COT
Count-a-Rama
Announcements
- Plan B proposed that Foxhole begin a brief Bible Study on Tuesdays, starting at 0500. There was agreement this proposal should become a reality. First meeting at 0500 will happen next Tuesday.
Prayer
Devo
Queenie shared several verses from Hebrews, focusing on the truth that we are all accountable for what we do and don’t do.
Moleskin
As I related to the pax at the beginning of the workout, I am creating and assembling a catalog of workouts that can be done at any of the F3LakeMurray AOs. So far, I have “The Smithers” and “The Spano.” Coming soon with be “The Pothole,” “The Neckbrace,” and “The Stewardess.” The idea is to create a great workout that can be done in the allotted time that anyone can use when they Q, especially new Qs. I will be posting these workouts as special posts on the F3Midlands website for ease of reference.