Bogey and Walker set out Saturday morning with 12 other men and came back as 14 trained Spartans!!

Proper form is paramount. Apply it to your exercise and apply it to your life.

The Thang:

Bogey’s Spartan Warm-up

Mosey to Cherry park trail

High knees, Butt kickers, lounges

COP: SSH, Windmill, Imperial walker, Merkins, squats, Modified donkey kicks – 3 sets of 10 each leg

Alligator crawl for 25yrds, Lounge walk for 25yrds – Rinse and repeat – Rinse and repeat

Mosey to the picnic tables for step ups, derkins, box jumps and more derkins

Mosey to the big field for the handoff to Walker!

Walker’s 300 Spartan maker workout

1) Merkins

50 sprint 50

40 sprint 40

30 sprint 30

20 sprint 20

10 sprint 10

Total: 300

2) Lunges

30 sprint 30

20 sprint 20

10 sprint 10

Total: 120

COP

1) SSH 25 In Cadence

2)Burpees 20 OYO

3) Flutter Kicks 15 In Cadence

4) 6 inches 90 sec.

5) Side Crunches (Left) 25 Single Count

6) Side Crunches (Right) 25 Single Count

6) 6 inches 90 sec.

7) LBC 25 Single Count

8) 6 inches 90 sec.

9) SSH 25 In Cadence

10) Burpees 15 OYO

ISO Work Repeat 3 to 4 times

1) ISO Chest Squeeze 1 10 count

2) ISO Back Pull 1 10 count

3) ISO Bicep Curl (Left) 1 10 count

4) ISO Bicep Curl (Right) 1 10 count

Mosey back to COT

Welcome Apache and Shooter to the F3 family!!