AO: UNDERGROUND
QiC: Skinny Dip
Date: 03/07/2023
Title: Sandbag gauntlet for the win!
Number of HIMs: 7
Bogey, Fro-Zone, Honker, R-12, Skinny Dip, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Light mosey to describe the exercise and the route.
Back to flag.
Worlds greatest stretch and hip/glute leg extensions
Vest up and grab your sandbag
Tha Thang:
1) 800m sandbag (SB) burden run (all had heavy SB except one who had a pillow)
At halfway mark knock out a blonk 2x Betty Crockers, 7x Bonnie Blairs, 10x Curtsy lunge
Continue running
2) 23x SB getups…yeah we cut it to 10x (with body armor those are no joke)
3) mosey to bench step ups 23x L 23x R
4) 23x SB facing burpee (jump over sandbag)
5) SB run to stop sign and then run backwards (probably about 60 yards)
6) 5x SB Bear complex = 1 clean, 1 Front squat, 1 thruster, 1 back squat, 1 push press
7) mosey to circle for 7x brute force burpee SB toss and broad jump
8) SB bear hug run around the tree of life circle back to flag (about 75 to 80 yards)
9) Start at beginning SB burden run but go to first stop sign and return (execute the blonk at the crosswalk)
10 minutes of mary
2 min of bridge, 30x freddy mercs, 25x LBCs, 30x OYO Infinity, 15 each side E2Ks, 12 each side elf on a shelf, 23 x IC but added 1 more flutters kicks with body armor push press
COT:
Namearama, countarama, pledge, prayer,
Beer delivery for the ruckers this satuday