Ground-N-Pound Part 2: Revenge of the Sandbag

Second verse, same as the first…with modifications.

1) Warm Up (prestage 7 cones in circle on field at 5-7yd intervals)

• PAX grab a sandbag, form a circle of pain by lining up one PAX w/sandbag behind a cone. Face Q.
• Don Quixote – 4ct x18
• Pull Ups – 10ct, mosey back to sandbags, 10 Merkins, plank til all PAX complete
• Windshield Wipers – 4ct x10

2) Circle of Pain (look closely for the worn path)

• Pull Ups – 9ct, mosey to sandbag, 10 Merkins, plank
• Jumping Iron Mikes 10ct OYO; Lunge Walk counterclockwise to next bag while doing Moroccan Night Club; rinse & repeat at each sandbag until return to your original bag
• Pull Ups – 8ct, mosey to sandbag, 10 Merkins, plank
• Dying Cockroach “toe touches” – 10ct OYO; Backwards Crab Walk counterclockwise to next bag; rinse & repeat at each sandbag…et al…
• Pull Ups – 7ct, mosey to sandbag, 10 Merkins, plank
• American Hammer – 10ct “one side” OYO; Feet First Crab Walk clockwise to next bag; rinse & repeat at each sandbag…et al…
• Pull Ups – 6ct, mosey to sandbag, 10 Merkins, plank
• Toy Soldier – 10ct “one leg” OYO; Bear Crawl clockwise to next bag; rinse & repeat at each sandbag…et al…
• Pull Ups – 5ct, mosey to sandbag, 10 Merkins, plank

3) Ground-n-Pound Circle Circuits – 7 cones set 5-7yds apart

1. On “GO!” PAX pick up sandbag, carrying it in front of them at chest level (not over shoulder or down low) and run clockwise to next cone.
2. Drop sandbag. Straddle it like ground-n-pound.
3. PUNCH vigorously for 30 seconds; listen for command of “RUN!”
4. On “RUN!” PAX leave bag at cone, sprint clockwise around circle back to their “personalized” sandbag.
5. Without stopping, pick up sandbag at current cone and carry it (chest level) to next cone.
6. Repeat steps 2-5 until each PAX returns to the cone they started at.

• Circuit 1 – Straddle and Punches
• Circuit 2 – Side Control and Knees
• Circuit 3 – Straddle and Cross Elbows
• Circuit 4 – Straddle and Hammer Fists
• Circuit 5 – Straddle and Atomic Elbows

COT

• 5 PAX: Jester, Toxic, Heisenberg, Farrah&Farrah, and Twister
• “Word” of Day: “Sharpen” in reference to Proverbs 27:17 “As iron sharpens iron, so one man sharpens another.” Becoming sharper is not a soft process, but it is good. We need brothers to help keep us sharp and strong…even if that means the pain of a sandbag or emotional boot in the butt.

Enjoy!

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith