Showing posts with label mud. Show all posts
Showing posts with label mud. Show all posts

Thursday, March 3, 2016

Run in Mud Obstacle Race Training-Mud Run Gear Review

I just received my Under Armor compression pants and my Reebok All Terrain shoes. I've got about 5 weeks before my first race of the season, so I want to break them in slowly. I mainly wanted to test the shoes out and see how they performed. It is cold and rainy, so I used the product review opportunity to motivate me to get out in the rain.

First of all, let's review the shoes. I bought the Reebok All Terrain Series shoes from a link on Facebook. They were a great deal at $40. I ordered them in my size and they fit snugly which I prefer.

I wanted to test them on a 4 mile trail run. Since I don't have 4 miles of trails, I ran on the grass strip between the side walks and the streets. I used this route for about a mile until I found the woods. My first impression was that the grip on the ground, grass, mud, and trail was noticeably great. I had awesome traction compared to my street running shoes I have been using the past few years. I found new gear for my next race and I am looking for blowing BattleFrog away. Then onward to Spartan Sprint, Savage Race, Warrior Dash, and more.

The only downside is the great grip in the trails is lost on concrete. I totally slipped and fell on my face transitioning from trail to a driveway. The driveway is slanted and wet from rain, so that's part of it. Not the shoes' fault, just a warning for the runner to be aware.


Great nobbies on these shoes. Wonderful traction





The Under Armor compression pants hugged comfortably and kept me warm. I don't know much about using compression gear, this is the first time. I did like the snug feel and how tough they are. Remember the fall I described earlier? I skinned my knee. However, the pants did not rip; how awesome is that?

I am 5'9" and weigh 143 pounds. Here's a few pictures demonstrating how they fit:

They go all the way to my feet...perfect

Pretty snug yo; good stuff







Monday, October 26, 2015

Run in Mud Obstacle Race Training-Weekend Edition Spartan Sprint Nashville

I'm just waiting for the real
Spartan Race Pics
Run in Mud Obstacle Race Training-Weekend Edition or What I did in the Spartan Sprint Nashville

Ok, for the record, this race occurred about 40 minutes north of Nashville in a hooah place called Ft. Campbell, KY. This event is being listed as my workout, keep posted for and official course review once the pics are posted. 

I raced the elite heat, so helping was not allowed. I only said that to show the technical level of the workout without pulling, pushing, lifting, or other teamwork helps.

Run 5.2 miles with 26 obstacles. Along the way, race, support, encourage follow Spartans and you claim your place in history. This is run intense and strength sapping. I used to think the obstacles were speed bumps, but so far they are definitely weeding out runners and favoring the trained runners.

So, join in on the Spartan Sprint, if you can't, substitute these exercises. There are some great ideas in my blog otherwies, do your best and get your workout on:

Mile 0-1

1. Climb over hay bale x 2
2. Climb over 6 foot wall
3. Something Secret-just do 10 burpees

Mile 1-2

4. A-Frame Cargo Net-Climb up, over and down 30 feet high cargo net obstacle 
5. Atlas Carry-Pick up 60 pound stone, carry to flag, do 5 burpees, then return stone to start-Very heavy, lift with legs and keep back straight.
6. Monkey Bars
7. Climb over three 4-5 foot walls
8. Bucket Brigade- Fill 5 gallon bucket with gravel and walk up and down a hill while carrying it in front of you (shoulder carry not allowed)-Very heavy, lift with legs and keep back straight.

Mile 2-3

9. Spartan Rig-Cross using hands only, monkey bar rings, 6 foot iron bar, 3 short lengths of rope-I fell off at the end as I reached for the bell-30 burpees 
10. Z-Walls-This is the traverse wall in a Z formation. Traverse only using the small handholds and footholds. Be careful going around corners. If you touch the top or the sides for support....30 burpees 
11. 8 Foot Wall-Climb over 8 foot wall. The trick is to get your 5'9" body high enough to reach the 8 foot top. I was able to on my second jump.
12. Camo net crawl-Crawl short distance under obstacle 

Mile 3-4 

13. Something Secret-just do 10 burpees 
14. Plate drag. Drag a heavy object uphill and through grass with a rope. Then pull back to original start point. This is another very physically taxing exercise designed to wear you down. Try to build momentum and keep it going.
15. Sand bag carry. Carry 25 pound sand bag down a steep hill, across a creek and back up the other side. Again, they wanna wear you down.

Mile 4-5

16. Rolling mud with dunk wall-This is similar to Warrior Dash Mud Mounds. Three rows of mud mounds with a deep water obstacle on the other side. Yep, wear you down.
17. Barbed wire crawl-Oh man, I though this would be a good break. But no, this is a loooong low crawl under barbed wire. I'm thinking football field length.
18. Rope Climb-Finally, something I excel at 
19. Spear throw-I did it without burpess. Be careful, it has a rope tied to it. A lot of people got hung up and did burpees. I passed about 20 folks at this point.
20. Run through 2 buildings with an M16. Pretty cool and those fake M16s are heavy 
21. Hercules Hoist. Man, this was awful. Pull weight up 35 feet using a rope hoist and lower slowly. If the bag drops or you come completely off the ground, 30 burpees. These bags are anywhere from 135 points upward. Did I tell you I weigh 140 pounds? I could barely stay on the ground.
22. Slip wall-Easy slanted wall with ropes to climb.
23. Fire jump


Finish line-celebrate your workout. You deserve it.

Here are some great US Army Hooah Exercises:


Do great pull ups:

Here is some great equipment to help with your training:


                                                         





Thursday, October 15, 2015

Warrior Dash World Championship 2015 Review

I feel like a Warrior 
First of all, since signing up for the Warrior Dash Tennessee event last spring, I really received the royal treatment from the good folks at Warrior Dash, Redfrogevents.com, and St. Jude's. I initially signed up for the 9am competitive heat, but soon qualified for the 2015 Warrior Dash World Championships at the Savage Race Georgia spring 2015 event. I won in the old geezer age group and qualified for the OCR World Championships and the 2015 Warrior Dash World Championships. Having explained to the good folks at Red Frog Events, they instructed me how to register for the championships and refunded my initial registration. St. Jude's kept me up to date with fund raising challenges, and Warrior Dash provided some great incentives for the elite heat.
Biiiiig hill

The WDWC Pulaski venue is only 40 miles from my house, so I joined the group on a pre-briefing and obstacle walk through the evening prior. I enjoyed meeting champions from around the world, sharing smiles, and pointers on how best to tackle and negotiate the obstacles. These elite racers were very friendly and interactive and I was glad to have had the opportunity to speak with as many as I could that evening. I recognized a lot of faces from the Warrior Dash Facebook pages. Walking the course was helpful and a psych at the same time. The hills were incredibly long and steep. My impression of the obstacles was "this is not your mother's Warrior Dash". This was something more challenging and demanding that the Tuscaloosa Warrior Dash that I had attended almost two years ago. This event really brought it.



I drove home that night thinking about how I would put my preparation to test and wondering how I would compare against these fantastically fit world class athletes.


After a good night's sleep (8:30 lights out), I woke up at 5:00 am, ate oatmeal and a banana and stretched for a long time. I drove an hour and arrived at the event. Yep, the parking was still less than a 1/4 mile from the venue and not just a dream. The pre-registration, membership to the St. Jude's booth, bag storage, and showers made the race transition flawless. I got settled in, warmed up on the Warrior Dash hangout rings, stretched, and ran. The pre-race prep included the many and well maintained port a johns, water, and other sundries. Soon it was time for the 7:45 briefing and 8:00 start, huaaah!

On the way up I had a chance to greet Yuri Force and his family. There were others that I didn't know, but got to learn a little about. Lots of champions there, but I had recognized Yuri from the Savage Race where he kicked butt. I also saw the Batman, a Viking, and the Tie Guy; I was in great company.

Goliath, the only place to rest
I settled into the middle rear of the pack and waited for the countdown. At 8:00 am, we were off. My middle of the pack suddenly turned into almost dead last as the group took off at a very fast straight up hill pace. I kept my pace which soon allowed me to pass many folks and get closer to the front as the race progressed. Our championship route was about 4.1 miles and we took an immediate left, ran down and up another steep hill. I focused on running hard and resting during the obstacles. I am pretty fit obstacle wise as I incorporate a lot of strength and obstacle training into my workouts. Soon I was back to the middle front of the group.

The mid race shower was cool
I scurried up, through, and over obstacles such as the four sets of mud mounds, Diesel Dome, Alcatraz, Goliath, Deadman's Drop, Giant Cliff Hanger, and more. I won't talk too much about them here, other than they were tough, challenging, safe, and fun. I do have to reiterate that this was the toughest Warrior Dash event in my personal experience. I'll be sharing more about the obstacles during my daily workout as I try to improvise and incorporate similar exercises in my training. Ok, there was one surprise at the second to last obstacle. It felt like quicksand and I was stuck for a good long time. The smarter and more experienced racers practically leapt over the trench, but I jumped right in the middle of the muck. I heard the spectator's laughter as they cheered those to "leap over" the trench. I watched as those who I had passed on the run, were now effortlessly passing me; helplessly stuck. Oh well, it was almost the end, but I wasn't done. I accepted that I was stuck, put on a big smile, took a deep breath, and rose to the challenge of clawing my way out. I immediately reflected on the image of an insect trying to free itself of fly paper.

Stuck
Eventually I made it out (did I tell you I was really stuck) and accepted my WWDC 2015 finisher's medal. I entered the, at the time, fully pressured and pristine Warrior Showers. Once semi-clean, I made my way to St. Jude's for a hot shower. Once fully clean I made my way to the festivities and to cheer fellow athletes on in the later heats. I met a few great WDWC racers and spent a great part of the morning meeting new people. At some point Hobbie Call stopped by to say hi and talk with us for a while. I saw in the audience that he had some fans. Their eyes lit up and they came by to introduce themselves and take pictures. He graciously and enthusiastically greeted all and posed for pictures. On my way out I entered a chin up competition. I finished with 23, in the lead, but didn't think it would last long.

As a bonus of being in an earlier heat, I got to eat the famous drumstick. The last time I tried, they had sold out by the time my later heat was finished. I soon left, feeling both satisfied, motivated, and tired.
Friends I met at the post race party


Thanks for a great time Warrior Dash.








US Army Physical Readiness

Wednesday, October 7, 2015

Run In Mud Obstacle Race Training-10/7/15

It is difficult to taper workouts when your body screams to work out. I want to run and workout with obstacles more than I have scheduled, but I know I have to rest. Here is a compromise: a little run, a little walk, and a small obstacle work out to stay loose.

Walk 1 mile while integrating obstacles at each quarter mile interval:

1 x climb obstacle

1 x leap over obstacle

1 x balance obstacle



Stretch and rotate for 6 minutes

Saturday, September 26, 2015

The Urban Assault-Decatur, Alabama September 26, 2015

The two mile run out.

The Urban Assault is in it's second year and is an event not to miss. This is definitely an event for Northern Alabama folks to train for and participate it. It reminds me of the obstacle courses that I negotiated in Army Basic Training, with a few Spartan Sprint and Warrior Dash type obstacles. 

Before I tell you about the race, I'd like to tell you about the event organization and thank all those involved. The entrance fee is definitely right at less than $50.00; and no parking fee, baggage fee, or anything else. This fee covers a shirt, some swag, awesome food including sausage and biscuits, and a great trophy for those who win overall and in the age groups. Trophies were made from car parts and  by a local auto shop. How Urban is that?

The Urban Assault is the physical fitness child of The Toughest Mile, an organization with military roots and whose mission is to motivate others to live lives of fitness. The event took place at Bender's Elite, a world class gym that I would join if I lived closer. They opened their facilities to the racers for whatever, including the necessary comfort stops. 

These trophies are cool


The volunteers were from all walks of life including attending Paramedics, Fire Fighters, and Police Officers. All were extremely welcoming, friendly, helpful and very knowledgeable of their tasks. They had to be as the route was spread out over two and a half miles.

I began the morning with a 5 am wake up call to prepare for the 8 am start time. I fixed bagels with peanut butter and some raisins. Soon I began stretching and a quick 1/4 mile jog to get my blood flowing. I also made time to read the bible and pray for everyone's safety. By 620 am I was out the door for the 40 minute drive.

The tire obstacle

I arrived with an hour to spare and began a quick stretch, signed for my packet, and prepared to race. I was able to view the obstacles as most were in one general area. By 745 am I was lined up and receiving the safety briefing and course lay out. The course was almost 5 miles with a little over two miles out, turn around and return. About halfway through the obstacles begin. Then two miles later, we pick up the remaining 12 obstacles. This sounded like an interesting event as the runners will be able to sprint ahead before feeling the effects of negotiating obstacles. 

I stripped off my shirt to keep cool. I usually run in shorts and no socks knowing that I'll get soaked, muddy and less is more in that situation. At 8 am the cannon fired. Yes, the cannon and it was awesome!

20 x 60 foot milvan

We took off an soon I found myself with the pack leaders, running hard. We kept running and running and gaining more lead. Veterans of obstacle races may understand that leading is better and makes for fewer bottlenecks at obstacles. You also train to conduct obstacles events at every 1/4 to 1/2 miles. The 2 mile distance was a little more challenging mentally. 

Being an "Urban" challenge, the route consisted mostly of roadway. Even when off road, we ran through a concrete waterway, under bridges, through urban tunnels and even down man holes, running through cement conduits. It was awesome.

Came in 2d overall

Next, we climbed up a 20x 60 foot container down the other side, faced a tire obstacle, and yet another container. We continued the road race another 2 miles around the city baseball fields and made our way back to the finish. 

The last 400 yards held military style climbing obstacles, traverse walls, dirt hills, three foot leap over logs and more. Finally, the last 100 yard sprint to the finish.

So happy for the great experience and encourage others to join me next year.

Don't forget to check out www.redbikepublishing.com for books including:

US Army Physical Readiness

Tuesday, July 14, 2015

Run in Mud Obstacle Race Training-7/14/15

Track or fitness zone work out.


Run 3.1 Miles on a track or route with obstacles, such as a fitness trail.


My track is 1/4 miles long and has 13 obstacles. 

Run 1 lap 
6 chin ups with leg lifts
tire obstacle x 2


Run 1 lap 

Monkey bars x 2

Climb over 4 foot wall x 2

Run 1 lap
Monkey bars x 2

6 chin ups with leg lifts
3 x truck tire flips


Run 1 lap
Incline monkey bars x 2 
Parallel bar work out. Walk on hands for 1 step, dip and repeat until traverse parallel bar distance

Run 1 lap 
Rope climb with 10 chin ups at top 
Balance obstacle x 2

Run 1 lap 
Monkey bars x 2
6 Chin ups with leg lifts


Run 1 lap and sprint the 
Climbing obstacle x 2
Jog remainder of 3.1 miles

Tuesday, June 9, 2015

Run in Mud Obstacle Race Training-6/9/15

I've seen a lot of questions on Facebook obstacle race training pages about how best to train for a Spartan Sprint, Warrior Dash, Tough Mudder, Savage Race, and etc. So far the best answers come from those who responded with advice on improving the run. Someone stated that mud runs were running events with sporadic obstacles. I thought that was a great description.

Training doesn't have to be brutal either. The training goal is to finish a 3-5 mile race with up to 20 obstacles without walking. Run and reinforce with obstacle training workouts; that's my advice.

Warm up:
Stretch muscles and rotate joints for 6 minutes
5 burpees x 2

Main set:
Run 4.2 miles
every 1/4 mile, do 5 burpees or more.

Cool down:
Walk .25 miles
Stretch

Friday, May 29, 2015

Run in Mud Obstacle Race Training-5/27/15

Warm up:
Stretch
Rotate

Main Set:
Run 5 miles with 80 burpees.

I ran a hilly course. At the top of each hill I did 15 burpees minimum.
By the end of the course 80 burpees complete.

Cool down:
Walk .3 miles

This is the correct way to do burpees. The Army calls it the 8 count push up. However, just add a leap to each repetition and Huah! instant burpee.



So, try this army physical readiness manual and get mud run fit...


Thursday, March 26, 2015

Run In Mud Obstacle Race Training-3/26/15

My goal is to run 20 miles this week. So far I have 16 miles in and should be done tomorrow. This is in addition to rope climbs and other obstacle training. I also do pull ups and monkey bars as I am still hopeful for the American Ninja Warrior casting call.

Spend some extra time stretching. Often overlooked but definitely worth the time.
Stretch
Run 4 miles at a moderate pace.
Stretch


Monday, June 30, 2014

Run in Mud Obstacle Race Training-6/30/14

No run today, but a heck of a work out.  I couldn't sleep last night, so I pushed my alarm as late as I could and still make it to work on time. Then it was just too hot by the time work was over, so I pushed my limits in other ways.

11 pull ups with leg lifts
30 air squats
11 alternate grip pull ups with leg lifts
30 air squats
11 chin ups with leg lifts
30 air squats

30 wide arm push ups
30 sit ups

30 wide arm push ups
10 oblique exercises (lay on side with arm closest to ground fully extended. Bring oposite arm all the way up and back, then down and to the back)
20 sit ups

20 wide arm push ups
10 oblique exercises (lay on side with arm closest to ground fully extended. Bring oposite arm all the way up and back, then down and to the back)
20 sit ups

10 close hand push ups
10 oblique exercises (lay on side with arm closest to ground fully extended. Bring oposite arm all the way up and back, then down and to the back)
20 sit ups

10 close hand push ups

Swim 1/2 mile

                             








Jeff Bennett is an author, publisher, security expert and a mud runner. He keeps active and posts his workouts to hopefully inspire others. He's been fit his entire 49 years and counting, owing a lot of it to God, family and a career as a soldier. 

Thursday, May 29, 2014

Run in Mud Obstacle Race Training-5/27/14

Let's go for a run and throw in some obstacles for increased endurance and stamina. 

Warm up:

Stretch
Rotate
30 air squats
30 push ups

Main set:

Run 2 miles
20 burpees
35 flutter kicks (start with left foot and count each time left foot is raised as 1 count.)

Run 2 miles
50 leg spreaders or scissors kicks
Wall climb using 6 foot obstacle x 2
Climb this or scamper across using steel
columns for hand holds and bottom rail
for feet.
Lateral wall traverse x 2
Run on curb

Run .5 miles
Rope climb x 2
Monkey bars

Wall climb using 6 foot obstacle x 2
Lateral wall traverse x 2
Run on curb

Cool down:
Stretch

Friday, April 18, 2014

Run in Mud Obstacle Race Training-4/18/14

Warm up:
Stretch and rotation exercises
25 jumping jacks
30 air squats
60 push ups

Main set:
Run a 10k

Rope climb x 2
7 pull ups with leg lifts
7 chin ups with leg lifts
Plank for 1 minute
Plank for 1 minute
Side plank for 1 minute
Side plank for 1 minute

Tuesday, April 15, 2014

Run in Mud Obstacle Race Training-4/14/14

Keep up the good work. It's obstacle race season and you've got to be ready for the races. Hopefully you have some great events nearby, so get up and join in. That's a great reward for your hard training.

Run 2.5 miles

10 burpees
20 push ups
20 squats
20 push ups
20 squats
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Monday, March 17, 2014

Spartan Race Atlanta 2014


The Spartan Sprint was one for the records. Having been used to 5k length obstacle races, I approached it with my limited experience. I used the same training strategy as I used with the others (Moonshine Mud Run, St. Claire Scramble) which led me to a great 1:06 time, but sheesh, a sprint it was not. I quickly learned to take this one a little slower than my normal obstacle race pace. 

My friends and I drove the approximately five hours from Huntsville, Al to Conyers, Georgia getting there just early enough to have a good night sleep. I awoke three hours before my event, had a great breakfast with my buddies and headed for the Spartan Race Atlanta 2014 event. 

We found the location with no problem and were funneled into the arrival and parking line by helpful volunteers. After following well laid out directions, I paid $10 for car entry, parked where directed and walked the approximately one mile to the race venue. 

Since we printed out our liability forms, we could walk right to our registration line unhindered. The registration line was a surprise for me as this time we queued by bib number. Since my name begins with the popular "B", I usually find myself in a really long line of people whose names begin with the letters A-C. This time, the line wasn't so long. 

We picked up our race packed and emptied the contents. Inside were Spartan building ingredients: 1 headband with bib number, wristband for heat time, wrist band for chip, chip and bib. Important, use wrist band for chip, don't forget that part. If you put your wristband on without the chip, then you have to seek out another one. After getting properly outfitted in Spartan gear, I headed to the quartermaster to check my bags. Two additional things you need to bring: 

Picture ID - You will need picture ID for proof of identity prior to picking up your race packet. 

Cash - You need to bring some bread for a few things. One, the quartermaster doesn't work for free and checked baggage is $5.00 for this trip. Two, there's lots of great swag and food to buy. 

I got settled in and waited for my 10:30 heat to start. I was just early enough to look at a few obstacles that passed through the registration village and go for a warm up jog. 

We also watched a few Spartan racers arriving late to the 10:15 heat perform 5 burpees for their tardiness. 

Prior to getting to the starting  gate, we passed a checkpoint where the staff verified we were indeed part of the 10:30 heat. 

Once permitted to pass, we scaled a four foot wall and passed to the starting chute. 

The start announcer went into a speech that challenged us to be Spartans. He talked about rebirth and trials. I took that to be a bit over hyped at the time (more on that later). After a small motivational talk the race started with a sudden, "go". 

In this particular race the event began with simple obstacles getting more difficult as the miles passed. The first obstacle was a very short 12-15 inch hurdle into shin deep, freezing cold, breath stealing, mud water. There were three of those and then I was off again. However, my easy pace had disintegrated into a survival trot. Moments later, I got my breath back and started a more meaningful run. 

All the obstacles were top notch and very safe. My goal was not to do any burpees. This race required 30 burpees for each missed event, or so the rumor went. The traverse wall, log hop, spear throw and pulley had me the most worried. However, I took each obstacle slowly with deliberate effort. Yay, no burpees. There was a cool obstacle that had two paths. One was very difficult and one very easy. I gambled and took the path less chosen and ended shaving more time as I was alone while everyone else clamored over a huge obstacle. 

As the race progressed, some over exuberant contestants petered out a bit. I kept the slow and steady approach and gained ground. I was worried as a few folks suddenly sprinted by me up hill. I said to myself, "what stamina, good for them". Unfortunately, that sprint was all they had and soon they began walking. 

All the obstacles proved challenging. Some of the tougher ones, like high walls, pulleys, sand bags and the very difficult tire drag tested my strength and endurance. I am shortish (5'10") and weigh 149 pounds and some obstacles were way over my head and weighed more than I did soaking wet. I heard the words "trial" and "rebirth" from the starting speech again in my head. 

However, there was one huge wall that demanded impossibly to be scaled. As I approached from the uphill trail, the wall grew in size until I was just a mere mortal staring up at a 10 foot giant. I stood there for a many long moments shaking my head and observing a few others trying to find some motivation. Some helped each other over, but I didn't have a partner. Others ran at the wall, jumped and bounced off, only to try again. Me, I was just stumped and very intimidated. Again, I just stared at it until finally an idea hit me. 

I just needed to be true to my training. After doing thousands of chin ups and traversing swing set support poles and I-beams with my fingertips, I knew at least I had some foundation. My approach? Jump as high as I could and try to reach the top with my fingertips. Again, a "slow and steady" approach. I took a deep breath and jumped as hard as I could. 

Small victory number one, I reached the top and hung there by my finger tips. 

Small victory number two, I took a deep breath and pulled myself up to my rest my forearms on the top. 

Small victory number three, I kicked my legs onto the top and hoisted myself over. 

Large victory....I left that wall behind. I wore a huge smile the rest of the race.

The final 100 yards of the race was slow and tedious. I lost a lot of time there because I couldn't get past the folks in front of me so I went with the flow. We crawled through mud like a mass of slithering humanity with barbed wire just inches above us. 

Now, I'm not talking a crawl on our hands and knees, this is the belly crawl with face in the mud kind of determination. After getting through a significant length of this mud bath, we crawled into a ditch and then back out only to find another length of mud crawl the same distance. A woman next to me screamed obscenities and took Joe DeSena's name in vain. She looked at me, apologized, and with determination we continued to move.

Once out, I jumped over the fire and ran through the Spartan gauntlet.

Thanks for a great time Spartan Race... 

Speaking of Joe DeSana....


Thursday, March 13, 2014

Run in Mud Obstacle Race Training-3/12/14

Endurance and strength training. This is another similar exercise that is familiar and easy to integrate into. Since I've been doing these exercises so long, they are easier to get into after an event like Spartan Race. 

5 pull ups with leg lifts
25 air squats
5 chin ups with leg lifts
25 air squats
5 alternate grip pull ups with leg lifts
25 air squats
15 push ups
25 sit ups
15 wide hand push ups
25 supine bicycles
15 close hand push ups
25 flutter kicks


Speaking of Spartan Race, Spartan Up! is here