Sandbag Filthy 50
Saturday, June 30, 2018
70 Degree clear sky 4 pax for the filthy 50///3mile ruck prior to starting
DISCLAIMER
PRAYER
COP
Static stretching
big arm circles to the front and back
chest stretch
upper back stretch
groin stretch, and calf stretch
THE THANG
With sandbag or block on the 100 yard band practice field.
start 50 curls
move 5 yards
50 overhead tricep extensions
move 5 yards
50 push press
move 5 yards
50 deadlift
move 5 yards
50 swings
move 5 yards
50 squats
move 5 yards
50 lunges
move 5 yards
50 hammers
move 5 yards
50 calf raises
move 5 yards
50 bench press
move 5 yards
50 flutter kicks
move 5 yArds
50 front learning rest sandbag drag left to right/right to left
move 5 yards
50 bent over rows
move 5 yards
50 side squats
move 5 yards
50 mountain climbers
move 5 yards
50 rowers
move 5 yards
50 sandbag push-up
move 5 yards
50 manmakers
move 5 yards
50 Turkish getups
move 5 yards
last 25 yd bear crawl sandbag drag
MARY
Cooldown stretches
overhead arm pull, calf stretch, extend and flex
CIRCLE OF TRUST
PRAYER
MOLESKIN
Iprayers for Wilbur and his family/ and sock monkey and his family
ANNOUNCEMENTS
Insert information about upcoming events, 2nd or 3rd F opportunities, and any oth