Date: 2026-01-23 AO: handsomizer Q: Natural Ice PAX: CubCadet, SalPal, Salami, Spinal_Tap, Natural Ice FNGs: None COUNT: 5 CONDITIONS: Chilly
WARMUP: SSH, Stretchin, Merkins, Imperial Walkers
THE THANG: Sandbags and Stairs
Pax split into two groups at the top of the stairs
Group 1 took one of non cinderblock coupons (40′ sand bag, 30′ ruck sack, 20′ ruck sack, 15′ weight vest) Group 2 stayed La Natural
Pax ran down the stairs, Group 1 performed 5 weighted squats at the base, Group 2 performed 5 burpees. On the return Group 2 Bunny Hopped up the Stairs (to make up for their lack of added weight)
Pax then switched, with Group 2 now carrying the weight, and repeated.
In between rounds PAX rested with 10 WW1s in cadence.
subsequent rounds involved bear crawls and lunges
Merry ended with a Pax calling out an exercise for the group while they performed 5 sand bag burpees.
MOLESKINE: Stairs are better with weight!
ANNOUNCEMENTS: F3 After hours – Ephesians Bible study is happening
COT: Prayers for everyone on the street in the cold this weekend.
WARMUP: SSH, Stretchin, Merkins, Imperial Walkers
THE THANG: Sandbags and Stairs
Pax split into two groups at the top of the stairs
Group 1 took one of non cinderblock coupons (40′ sand bag, 30′ ruck sack, 20′ ruck sack, 15′ weight vest) Group 2 stayed La Natural
Pax ran down the stairs, Group 1 performed 5 weighted squats at the base, Group 2 performed 5 burpees. On the return Group 2 Bunny Hopped up the Stairs (to make up for their lack of added weight)
Pax then switched, with Group 2 now carrying the weight, and repeated.
In between rounds PAX rested with 10 WW1s in cadence.
subsequent rounds involved bear crawls and lunges
Merry ended with a Pax calling out an exercise for the group while they performed 5 sand bag burpees.
MOLESKINE: Stairs are better with weight!
ANNOUNCEMENTS: F3 After hours – Ephesians Bible study is happening
COT: Prayers for everyone on the street in the cold this weekend.