Lucky Number 13- F3 Wheaton 7.21.20

13 (!) PAX hit it hard this morning with a big sandbag workout.

WOR- 7x Motivators, 15x Merkin IC

Thang 1- Sandbag Time: Groups of 3-4.

1 PAX does the following set: 5x Burpee Power Clean, 10x Clean and Press, 15x Shoulder to Shoulder Thruster. While PAX completes the set, 1 PAX AMRAP BBSitups, other PAX lunges. PAX run to other partner at completion of the set and switch roles. Rinse, repeat until all PAX in group have done sandbag set.

Same groups, same setup this time sub Bear Crawls for lunges and these for the sandbag reps: 10x Merkins w/ Sandbag on back, 20x Front Squats, 30x Bent Over Row.

Mosey to bottom of the hill. Groups must toss the sandbag up the hill alternating throws.

Ring of Fire- PAX calls exercise than Bear Crawls around the outside of the circle while other PAX do the called exercise. Repeato until all PAX have gone around.

COR NOR- Archive, Banks, Big Mac, JLiz, Saga, Gummi Bear, Hotbox, Katniss, Shiplap, TBTF, Sparrow, Da Vinci, FNG (Welcome Tulip!)

BOM- Thanks to Gummi Bear for the exhortation yesterday to Kill Hitler if you get a chance and to be patient with our families. Prayers for Keith’s broken arm.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s