Northeast Tennessee

A Little Sandbag Mixer

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Northeast Tennessee Kingsport Wilderness Road (Dobyns-Bennett)

7 PAX converged for a little sandbag mixer.  50 degrees, mostly clear, perfect outdoor posting weather.
DISCLAIMER
PRAYER
COP
SSH x 10 IC

Ssssslllloooowwww Abe Vigoda x 10 IC

Air Squats x 10 IC

Dynamic Warmups to finish it up
THE THANG
Sandbags were placed at the far end of the parking lot.  One set of cones were placed ~25 yards away followed by a second set of cones ~20 yards farther, and finally blocks were placed at the far end of the parking lot.  PAX lined up at the end with the sandbags.

  • 20 sandbag back squats, drop the bag and bear crawl to the first cones.  Flip over to crab walk to the second set of cones.  Hop up and jog to the blocks.  Drop and hit 10 merkin block pull throughs.  Mosey back to start.
  • 5 sandbag bear complexes, drop the bag and repeat the same movements as above.  Mosey back to start.
  • 15 sandbag push press, drop the bag and crab walk to the first cones.  Flip over to bear crawl to the second cones.  Hop up and jog to the blocks.  10 man makers with the block.  Mosey back to start.
  • Right hand farmers carry of the sandbag to the second set of cones.  Drop bag and bear crawl to blocks.  Since the farmers carry was a little easier, 20 man makers with the block.  Bear crawl back to sandbag and left hand farmers carry back to starting point.
  • 20 sandbag back squats, drop the bag and face the road and side squat step to the first cones.  Switch sides and face the school and side step squat to the second cones.  Jog to the blocks.  Drop and hit 10 merkin block pull throughs.  Mosey back to start.
  • 20 sandbag reverse lunges, 10 per leg.  Drop the bag and side step as described above followed by 10 merkin block pull throughs.
  • To get a little more cardio PAX lined up and performed the Indian Run Burpee train around the parking lot.

MARY
Circled up and let each PAX bring their favorite core movement to the group.  We ran out of time to get all PAX in:

Boat Canoe, Hills to Heaven, Flutter Kicks Sideways (In and Outs), Flutter Kicks IC, BBSU, LBC’s
CIRCLE OF TRUST
PRAYER
MOLESKIN
Not much on moleskin today.  We ran out of time and wanted to respect everyone’s time.
ANNOUNCEMENTS
Reminded everyone of the upcoming Murph.  6AM at IV and 7AM at AH.

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