We did PT with sandbags. Pretty simple stuff.
WOR:
20 Bat Wings
20 Goofballs
40 Slow Merkins lifting alternate leg (the moaning started here)
THANG 1:
PAX take turns with Sandbags going from lantern to lantern around the AO Path
At each lantern:
PAX with the Fat Man (120lb sandbag) calls an exercise from the pool of suggestions or comes up with something of their own and all the PAX do that exercise.
-
Fat Man does 10 reps
-
Small Bags do 20 reps
-
Bagless do 40 reps
Once complete do the holding exercise for the 6
Drop the bags and someone else carries it.
|
Sandbag |
Bagless |
Holding Exercise |
|
Chest press |
Merkins |
People’s Chair |
|
Side Lunges |
Plank |
|
|
Bent over Rows |
Tricep Dips |
Boat |
|
Squat-press |
Air Squats |
Reverse Plank |
|
Curls |
Leg curls |
Canoe |
|
Good Morning |
Al Gore |
|
|
Overhead squat |
No Surrenders |
Side Plank |
|
Split Squat |
Low squat |
We had enough sandbags and PAX that everyone had one turn with Fat Man, and had a small bag about every 2nd or 3rd lantern.
THANG 2:
Man Rise up Hoffa, sandbags included, Sandees/Burpees at the top. Shiplap did his sandies with the Fat Man followed by Nantan Banks getting in his own 10 bonus reps. YHC tried one with the Fat Man and found it could barely be lifted overhead, so the workout ended abruptly.
Mosey back to the flags was definitely slow today.
NOR: Aloha, Archive, Banks, Beaker, Big Mac, BOGO (FNG), Cookies (Q), Dress Code (FNG), Gummi Bear, Hotbox, Jolly, Katniss, Picasso, Shiplap, Sparrow, T-Bone ¡Respect!, Tortuga ¡Respect!, Wet Burrito ¡Welcome Back!
F3 Wheaton 