Date: 2026-09-14
AO: North Beach
Q: Dumpster ,
PAX: Manhole, Dumpster, Brainfog, None, but wouldn’t it be great if we got some FNGs to join us at North Beach!
FNGs: 2 None, but wouldn’t it be great if we got some FNGs to join us at North Beach! COUNT: 3
Conditions: Cooler than Summer
WOR:
Arm circles
Michael Phelps
Hillbillies
Sandbag sit squats
Butterfly stretch
The Thang:
At start
Wake me Up – Avicii
Wipers on the ground (verse)
Sandbag sit-ups (chorus)
Box cutters on musical interlude
(Repeat until end of song)
Move to other side of AO via…
Sandbag Scout Jog – on path to the other side of field
Bloodline & Fever Dream – Alex Warren
Clean Lift overhead, to shoulders, drop behind 10x
Run to first goal and back, repeat lifts/ drops 10x
Run to second goal and back, repeat lifts/ drops 10x
(Repeat)
Move back to starting side of AO via…
Walking back in a triangle shape, holding all sandbags together one end in each hand. March 40 paces, stop, drop sandbags and do 20 squats. Switch front leader and continue and repeat until back to Plymouth Rock.
Move to playground
The Middle – Jimmy Eat World
Throw bag to opposite side
Murder bunny back
Carry sandbag up slide stairs, push sand bag down and then go down twisty slide
Don’t Let me Down – The Chainsmokers
In a line around the playground perimeter- scout sandbag pass sandbags leapfrog style (pax # minus one bag)
Warrior – Imagine Dragons
Clean lifts (on verse)
Lateral lunges (on chorus)
(Repeat until end of song)
Recover Recover
Moleskine:
Show grace and mercy to people when you can. I shared a brief story about speeding while driving last month. A cop pulled me over and generously gave me a warning and did not issue a ticket. :pray:
Tags: North Beach, Manhole, Dumpster, Brainfog, None, but wouldn’t it be great if we got some FNGs to join us at North Beach!
F3 Wheaton 