• Workout Date - 03/18/2013
  • Q In Charge - One Direction
  • The PAX - SlimFast
  • AO -

Only ONE PAX posted in the post, green beer, GLOOM.


SlimFast had a 15lb. weight, while the Q had a 20lb KB.

400 m warmup lap to make sure the legs work. Check!

Sprint time!

KB swings x 20

100 m Sprint , 10 Merkins, sprint back!

KB swings x 20

100 m sprint, 10 Carolina Dry Docks, sprint back!

KB swings x 20

100 m sprint, 10 Werkins, sprint back!

400 m recovery lap. Wow, needed that!

REPEAT entire sequence, except replace KB swings with Racked Squats x 20

Okay, that set was harder!

6 MOM (Minutes of MADNESS) – 6 minute interval timer on the 30 seconds, of the following:

Mountain climbers



Russian Twists

No COT with just the two of us. Closing Prayer



Being just the two of us, the motivation was not as intense but we still redlined quickly. This type of workout will be a staple at Spartacus!

I have already heard from many of the PAX that, “Mondays are just hard for me to get out of bed”.  My response?  COME ON, MAN!

I promise to bring the Splash Bucket each week. This workout will be tough but it will be well worth it. Get your LAZY BUTTS out of the Fartsack next week.


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