8 PAX at The Hill this am for a lightly rainy morning but otherwise nice cool morning to get some good work in.
PAX: Frugal Macdoogal (QIC), Bagger Vance, Yard Sale, Big Stick, Red Skull, Money Shot, Black Widow, Faulkner
Here’s what happened:
Disclaimer then mosey into the South Campus gym to pick up sandbags and take them up to the football field.
Circle up in the endzone for WOR:
SSH x 15, GM x 10, WMH x 10, Imperial Walkers x 15, Hillbillies x 15, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10
We then lined up on the endzone for a 100 yard sprint. Quick rest then sprint back 100 yards for some sandbag work.
Round One:
- 100 yard Sandbag Squat Throws – with the sandbag at our chest, we would squat down and shot put it as far as possible. Jog up to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
- Merkins x 20 OYO
- Jog 100 yards and back
Round Two:
- 100 yard Sandbag Snaps – with the sandbag on the ground, we would line up like a center in football and snap the sandbag between our legs as far as possible. Backpedal to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
- Sandbag Toe Touches x 20 OYO
- Jog 100 yards and back
Round Three:
- 100 yard Sandbag Side Toss Left to Right. Lining up facing the stadium, we would grab the sandbag low at our back foot and toss as far as possible with a high release point above your other leg. Side shuffle to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
- Carolina Dry Docks x 20 OYO
- Jog 100 yards and back
Round Four:
- 100 yard Sandbag Side Toss Right to Left. Lining up facing the stadium, we would grab the sandbag low at our back foot and toss as far as possible with a high release point above your other leg. Side shuffle to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
- Sandbag American Hammers x 20 OYO
- Jog 100 yards and back
Round Five:
- 100 yard Sandbag Press. Holding the sandbag at shoulders, we would walk 5 yards, stop and then press one time. Every 5 yards, we would increase press reps by one, maxing out at 10 presses at the 50 yard line before decreasing reps by one to the other endzone. Plank and wait for PAX.
- Single Leg Donkey Kicks x 20 each leg OYO
- Jog 100 yards and back
Round Six:
- 100 yard Sandbag Reverse Throws. With the sandbag on the ground and facing the endzone, we would pick it up and toss it over our heads as far as possible. Backpedal to that spot and rinse and repeat until getting to the other endzone. Plank and wait for PAX.
- Merkins x 20 OYO
- Jog 100 yards and back
Round Seven:
- 100 yard Sandbag Squats. Holding the sandbag at chest, we would walk 5 yards, stop and then squat one time. Every 5 yards, we would increase squat reps by one, maxing out at 10 squats at the 50 yard line before decreasing reps by one to the other endzone. Plank and wait for PAX.
- Sandbag WWIs x 20 OYO
- Jog 100 yards and back
Mosey back to the South Campus Gym to return the sandbags and then jog up to the lot for COT.
Great work today fellas!
Till Next Time,
Frugal Macdoogal