10 PAX entered the semi-wet gloom of Country Park and were greeted to a Spartacus Workout beat down.  Ripped from pages of old Shakeweight beat down.  I still have fond memories of the the old Whirlie sand pile (tip of the cap to Wilson).

Here’s how it went down:

Short introduction as YHC is short with words and the Spartacus leaves leaves little time for much else.


  • 20 SSH
  • 15 Sun Gods Forward…hold it..15 Backward

The Thang:

1 Minute each exercise (10 total), 10 sec rest between exercises, 3 sets, 60 second rest (or core exercise in this case) between sets.

  1. Goblet Squat
  2. Mountain Climber
  3. Single Arm Kettlebell Swing (L&R)
  4. T Bar Push Up
  5. Split Jump
  6. Bent Row
  7. Dumbbell Side Lunge (L&R)
  8. Push Up Row
  9. Dumbbell Lunge & Rotate
  10. Squat Press

Rest #1:  LBC

Rest #2: Freddie Mercury


  • 20 Box Cutters
  • 20 American Hammers


Flo took us out with prayer (#tcalps)


  • 3rd F @ Green Joe’s Following workout: Discuss Work/Faith, new book coming soon
  • Flo has his VQ at Sweat Angel next week
  • 3rd Annual F3 Camp-Hike Dates set.  July 21-23. 2.0’s included. More details to come (I hear Sacked does all the work)
  • Boddett on Q @ Circle Time

Thanks for the opportunity lead.

PAX: avatar_box

QIC: minimal