Wednesday, February 6, 2019 – Chiles
“Mastering the Spartan Spear – Chiles Version”
QIC: Wiseguy
PAX: Man Guy, Hawkeye, Iron Horse
The Thang:
Spear throw attempts without burpee penalty (Although Man Guy and Iron Horse were already “pre-paying” their burpees to start, which showed their degree of confidence.)
Wiseguy Warmup (track):
Jog
Backpedal
Shuffle
Carioca
High-knees
Butt kicks
Main circuit around the track (moving clockwise) (25 minutes):
1. Spear Throw
– The hay bale was placed on a table propped up by a hurdle and somewhat stabilized by ruck plates. The hay bale was located behind the snack station next to the large bleachers.
– 30 burpee penalty if the spear does not stick to the hay bale
2. Bear crawl through the long jump track
3. Sandbag carry up and down the small bleachers
– If you are waiting for the sandbag, do merkins or pull-ups while you wait.
4. Spiderman crawls about 25 meters from the next gate to the shotput station
5. Run through the large bleachers
Topper:
Amongst three attempts at the spear throw each, there were 9 total misses.
Originally, we were double the reps on the exercises but, in the middle, we were finding that we were running out of time.
18 x bodyweight man-makers
18 x bodybuilders (one pushup and one plank jack)
9 x 4-count wall walks from the crab walk position
9 x 4-count wall walks from the plank position
9 x big-boy situps with a twisting punch at the top (per side)
Debrief:
Spear throw:
Video references:
Spear throw tutorial – https://www.youtube.com/watch?v=WyjOgnzLXTU
How to follow-through on the spear – https://www.youtube.com/watch?v=8i9CCO0ASIQ
Proper height of the spear throw – https://www.youtube.com/watch?v=D0CBSbjkvHU
– Mistakes that I made during that Spartan Race weekend:
1) I turned my body too early that my spear veered right.
2) I started the spear too far back that I ended up throwing fairly high and whirly
– This is an obstacle that you should just get in and get out quickly. Avoid the burpee penalty because it can cost you lost energy that you need for other parts of the course.
COT:
Chiles has been lacking participation lately. We can’t blame it on the weather right now.
– Iron Horse has the Q tomorrow at Gilchrist.
– We still need a Q for Meadows on Friday.
– Next Cascades Park workout is this Saturday with Dimples at Q.
– 2nd F event at Brass Tap on Tuesday, February 12.
– Run for Lawson on February 16 (Team name: F3)
– Team Guardian (Doc T) organizing stair climb for the rucking challenge (86 flights of stairs for fallen firefighters in 2018) on February 23. Stay tuned for more details.
Most of this is on the Google calendar.
Prayer (Man Guy)
Pledge
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/