Spartan hangover…not if you’re a KODIAK!

AO: The Kodiak

When: 04/16/2018

QIC: Misty

PAX (): Mickey, Natty Light, Westside, Banjo, Babyface, Bloodhound, Legionnaire, Yogi, Swisher, Titlemax, Woody, Harp, Nomad, C4, Lawdog, Crowbar, Voodoo, Whammo, Thumper, Chitwood, Dory, The Mole, FNG Binks (Kris Moller)

With the pain from my first completed Spartan race radiating throughout my body, my thoughts on Sunday centered around all the opportunities for improvement to focus on before the August Super rolls around (there’s still time for you to sign up!). That combined with the excitement of getting my first FNG to come out led to me hijacking the Q (thanks again Yogi!) to shake off the pain and atone for my last Q that went awry. After a brief scare that we may not have a key to access the playhouse, Swisher showed up just in the nick of time as we started our mosey right at 5:30 am.

Warm up

SSH x 15 IC

Weedpickers x 10 IC

Sungods OYO


The Thang

Started in a corner of the parking lot for a four corner escalator, always facing the road

Run to the next corner

10 merkins, karaoke to the next corner

10 merkins, 20 LBCs, run backward to next corner

10 merkins, 20 LBCs, 30 Imperial Walkers (Kodiak count always!), karaoke to the final corner

10 merkins, 20 LBCs, 30 Imperial Walkers, 40 squats, plank while waiting for the 6

Mosey into the stadium

1 full lap, then snake the stadium stairs en route to the pull up bars

5 cliff hanger pull ups (Kodiak count!) and if waiting on a bar then AMRAP squats

Snake the other side bleachers and complete 10  20 dips at the end

Bear crawl the final curve back to the start line to perform a mini-Bruce Lee (Kodiak count when applicable)

20 American Hammers

20 LBCs

20 Flutter kicks

20 Heel Touches

20 Crunchy Frogs

Apparently, everyone forgot to take their Gingko Biloba and after complaints about how they couldn’t remember the exercises I settled on allowing the PAX to do any combination of 5 ab exercises 20 reps apiece. Waiting for the 6 we did it all over again, this time without a full lap at the beginning, which I needed the additional few minutes for what came next…

It occurred to me that some of the PAX were unaware of a special birthday this past weekend in none other than our resident Punisher, Bloodhound. In his honor, I wanted to share one of the most memorable exercises I tie back to him for all this continually growing group to experience.

Chumbaburpee it is. Continuous SSH and dropping into a burpee whenever they say “I get knocked down”, which is a lot for those that are unfamiliar with this little ditty.

Back to the flag where Bloodhound took over for some extra credit flutter kicks, despite being out of time on the clock.

Presto Name-o

Welcome FNG Binks


Amicalola remote beatdown TBD

Do-si-doh breakfast and speaking on Saturday at 9 am at Antioch church

2nd F picnic for Alpha Region 3rd anniversary at Lake Windward

Prayers for healing those that are ailing: Mickey’s 2.0 as he is getting close to getting the cast taken off, Frenchie and his knee, Hombre with a calf injury, and any others with any physical or emotional ailments they are suffering at this time


It was awesome seeing all of you out there this morning, but especially all those fellow Spartan finishers that I know it was difficult for as I’m guessing you were feeling the same pain I was and showed up anyway despite the cold and wind. It’s all about us pushing each other to get better and to be able to achieve whatever goals we’ve got for ourselves whether it be weight loss, lap times, leadership, or race finishes. If you haven’t already, set a goal for the year and make it happen and if you want some accountability then just share with a fellow F3’er and you’ll have it. Thank you all for holding me accountable!

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