YHC got a brand spanking new 60# sandbag!

Disclaimer: Given

Conditions: Warm and Humid, but not frying pan hot

Playlist: Alpo’s 90’s Radio Grunge

Warm Up: 5/10/15 IC SSHs & Mtn Climbers

The THANG:

Set 1

50 Curls then mosey to the woods and perform 5 SandBag Bench Presses

50 LBCs then mosey to the woods and perform 5 SB Over the Shoulders

Rinse & Repeat dropping 5 reps of the Curls & LBCs each Rd.

Set 2

40 KB Swings mosey to woods and perform 5 SB Cleans

40 Leg Raises mosey to woods and perform 5 SB Back Squats

Rinse & Repeat dropping 10 reps of KBs & Leg Raises each Rd.

Mosey to the bottom of Fury Rd with the SandBags

Split into 2 teams of 4pax

1 pax carry the SB to the top entrance of Merrywood, perform 6 SB Over the Shoulders while partner pax perform 20 merkins and 10 squats.  Flapjack until each pax has had a turn carrying the SB up and down Fury Rd.

Return to the Prison Yard.

5 deadhang pullups

COT

Announcements:

Jugs 9/11 Hero 5k on 9/12; F3Athens reLaunch 9/26

Prayers: Duggar’s mom, Quickie’s recovery

NMM

Sandbags are awesome!  The guys all took to them with wonder and amazement.

YHC needs to spend some more time working with the SB to be more prepared to make better audibles when using them.  This will all come with time.

Sugar’s got the Charles Barkley golf swing of Sandbag Cleans.

Dixie Chick went rogue with Fury Rd repeats for 60 min and then joined us for the COT.

It was an honor and a privilege to lead this morning.

JKS – Alpo