Backblast: Lifting and Carrying Heavy Things
Date: Saturday, 07/22/23
AO: #ao_tar_pit
PAX: @Panhandle @T-bone @Cottontail @SAGA @LouGee @Sparrow @Banks
FNGs: 0
Q: @Banks
Total: 7Conditions: Gorgeous MorningDue to the bike race in Glen Ellyn, we met at Ackerman (AO Flat Earth) for this morning’s beatdownWarm-O-Rama:
- 7x Motivators
- 10x Windmills IC
- 10x Mountain Man Poopers IC
- Picking Daisies
- Michael Phelps
- 5x Slow @T-bone Burpees
Thang 1: Carrying Weight
Most of us put on rucks and picks up Sandbags and began an approximately 1 mile walk around Ackerman Park. We stopped 4 times and completed 25 Merkins with rucks on, and the stopped 4 times and completed 25 Bent over Sandbag RowsThang 2: BOMBS with Sandbag toss
One PAX would throw the sandbag while the other completed a set of BOMBS at 10 reps and then would run and swap out with them. We went ~ 150 yds out and backThang 3: Heavy Lifting
We circled up the PAX and assigned each an exercise for each station along with reps. Once everyone was complete, we rotated. We completed 3 rounds with decreasing reps
- 6/4/2 Medicine Ball Over the Shoulders
- 12/8/4 Sandbag Overhead Press
- 12/8/4 Sandbag Gravediggers
- 18/12/6 Dips
- 6/4/2 Sandees
- 12/8/4 Merkins
- 12/8/4 Bent Over Sandbag Rows
COT: @Pool Boy and familyMOLESKIN: From Admiral William McRaven: He was a Navy SEAL and gave a famous graduation speech at UT Austin called "Make your bed". This is a quote from his book that I liked: "Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core. But if you want to change the world, don’t be afraid of the circuses!"Here is the book for any interested, it is a good short listen or read: https://www.goodreads.com/book/show/31423133-make-your-bed
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