I missed my Q on Thursday due to an adversarial stomach, but Roddy agreed to switch with me so I could redeem myself.
Gave the PAX a choice of sandbag workout or Bodyweight, and the vote was overwhelmingly for sandbags. So out came eight sang bags and a pile of Cindys. Cooler this morning than expected, and my 2.0s had a sleepover with no sleep, so I threw out the planned warm o rama and made it more fun to really get warmed up.
LBAC X12 IC
During the Smurf jacks, I call “dive” and everyone goes to high plank. Merkins on my down. Then “rise” and back to Smurf jacks.
5 merkins, then 4, then 1, then 4
60 burpee deadlifts
Run to cone (30 meters)
50 Sandy leg lifts
40 squat thrusters
30 Sandy cleans
20 merkins pull throughs
10 Sandy BBSU
Five cones set up in a square with one in the center
Cone 1 – 15 Bobby Hurley
Cone 2 – 15 merkins
Cone 3 – 15 star jumps
Cone 4 – 15 WW 1
Cone 5 – 15 Flutter kicks hard
Reduce rep count by 1 each round
You have to carry all sandbags between cones, and cannot carry the same sandbag each time. Made sure everyone had their chance to carry. Yay!
American Hammers x21
Protractors – 3 minutes
BBSU x1 (cause it funny)
Talked about my need for my brothers this month losing two family members in 30 days. Also how much it’s hurt that I cannot protect my 2.0s from this pain, but by getting right, I can hopefully lead them right through this.
Prayers, and pledge.
I screwed up the name of Smurf jacks. Otherwise, this felt like a pretty good, painful beatdown. Managed to slow everyone down with at least one of the exercises, plus the weight differential from Cindy. I hope our first ever sandbag workout was enjoyed. Thank you for your support!