F3 New Orleans

Tag: Spartacus

  • The Spartacus Thriller

    As some of us continue our training for the GoRuck, the rest get to train along with us. Six of us followed the normal protocol while Rudy modified and ran the whole time as he is training for a Half Marathon.

    Warm-up COP:
    -SSH x 20 IC
    -IW x 20 IC
    -J-Lo’s x 20 IC
    -Arm Circles x 20 IC (10 ea. way)

    Grab a rock and mosey to the picnic benches under the shelter. 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
    -Alternating Step-ups w/rock or ruck
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    There’s just enough time to send the rocks home and head to the flag. T-Claps to Heisenberg for joining YHC in wearing the rucks during the workout.

    Jingle Vader showed with only one glove; Michael Jackson….”The Thriller”…

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

  • Spartacus 2/3s

    Seven men arrived at the Virtual Shovel-Flag (VSF) because of the seven SFs that exist in F3 Nola, they remain forgotten at home. Apparently everyone who Q’s needs to have their own SF and bring it with them……..WHERE ARE ALL THE SHOVEL-FLAGS?????

    DISCLAIMER…let’s mosey.

    Warm-up COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 (15 each dir) IC
    J-Lo’s (fka Pickle Pounders) x 20 IC

    Grab your rock and make it not too heavy…not too light….just right. Mosey to the shelter with picnic tables.

    The SPARTACUS (one minute of work, 15 secs of rest between exercises):
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Split Jumps
    -Rock Row
    -Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Pushups
    -Rock Lunge and Rotation
    -Rock Push Press

    Two Minute Break and Rinse and Repeat. After two hard and exhausting circuits, time has run out. Let’s put the rocks to bed and grow in our accomplishments…

    Countoff, namerama, announcements, shoutouts and Ball of Man for the prayer. See you at the Stomp tomorrow.