Date: 2026-07-06
AO: Downrange
Q: DQ ,
PAX: Stock boy, Airpump, Dumpster, DQ, Portage, Lakers
FNGs: None
COUNT: 6
Conditions:
– Weather perfect for SANDEEBALLZ conditioning
WOR:
– SSH
– At the tiny soccer field, went back and forth with the following: – Jog
– High knees
– Butt kickers
– Karaokee
– Squat reverse shuffle
– Spiderman lunge
– Drinky birdies
The Thang:
We conditioned our bodies for SANDEEBALLZ. We worked on two primary physical components of the sport: – Rotational strength / stability
– Mode of transportation
Rotational Strength / Stability
In order to play SANDEEBALLZZ without hurting your back, you need a strong trunk to handle all the rotation and EXPLOSIVENESS that the game demands. With the core engaged, we performed controlled exercises targeting the muscles involved in these movements.
We rotated through a set of 3 exercises following a tabata 20s / 10s format. We went 5 rounds through each set of exercises
Set 1
– rotational swings
– rotational swing lunges
– cross leg / wide leg situps
Set 2
– inside out cleans
– outside in cleans
– american hammers
Resources for these exercises:
– https://www.youtube.com/watch?v=L1Hd8RbuBGY
– https://ultimatesandbagtraining.com/ultimate-sandbag-training-rotational-exercises/ –
Mode of Transportation
There are many legal ways to move in a match of SANDEEBALLZ. We split up and each went to half field and back with each of these legal movements: – Sandbag throw
– Bear crawls
– Murder bunnies
– Reverse murder bunnies
We finished with 5 sandees each OYO followed by some brief yoga / stretching.
Moleskine:
If you have a basement, how will it handle a storm when the power goes out? My wife and I spent much of our July 3rd bailing out water to (successfully!) avoid a flood until we could get our hands on a generator. We were very fortunate to have been home! Otherwise we would have had flooded.
Planning and purchasing materials required for installing a battery backup sump pump for when we’re not home became my weekend priority. Get yourself one if you don’t have one already!
Tags: Downrange, Stock boy, Airpump, Dumpster, DQ, Portage, Lakers
F3 Wheaton 