10 Beautiful PAX joined me at Foxtrot on Saturday for a fun sandbag beatdown, despite my pre-blast (which was a picture of the Dos Equis guy saying “I don’t always train with sandbags, but when I do I prefer no handles). Thankfully, the rain held off and we only had to endure a few sprinkles here and there.
We warmed up with some stretching and chatter. Then we played a fun little game of bowls vs. volcanoes. I scattered little sports cones either right-side-up like a volcano or up-side-down like a bowl across the field. Then I counted everyone off – either as a bowl or a volcano. I set a timer for 2 minutes. We had to run around and turn over the cones to either be a bowl if you were on team bowl or a volcano if you were on team volcano. When the timer went off, we counted bowls vs. volcanoes. Team VOLCANO won, which means team bowl had to do some burpees! But, being the good sports that we are, we all did 2 burpees together.
The Thang: 15-Pound Sandpups
I instructed everyone to grab a Sandpup and to get acquainted…because you won’t be putting it down for another 50 minutes or so.
We started with Elevens: Squat Thruster with Overhead Press and Bear Hug Side Lunges were the drills. We started with 1 Squat Thruster, ran down to the silt fence, and completed 10 Bear Hug Side Lunges (each side). Then we ran back to the starting point. We completed 2 Squat Thrusters, ran to the silt fence and completed 9 Bear Hug Side Lunges – always adding up to 11. We continued until we did 10 Squat Thrusters and only 1 Bear Hug Side Lunge.
After everyone finished, we started a Tabata Arm Circuit. Each circuit was 30 seconds long, with a 10 second rest. We completed 6 exercises total and we repeated the whole cycle 3 times. The sandpup was used for each exercise.
Bicep Curls, Bent Over Rows, Overhead Tricep Extension, Shoulder Press, Wood Chop to the Right, Wood Chop to the Left
By the 3rd Wood Chops our shoulders and obliques were really feeling it! But, everyone stayed strong – no dropping of the sandpups!
Next we started our Ab circuit. We completed each exercise together in cadence, with our sandpup of course.
20 Torso Twists, 20 Glute Bridges, 20 Russian Twists, and 20 Flutter Kicks
We went through the Ab circuit twice.
We finished up our Sandbag Saturday with 3 Rings of Fire. For the first one, everyone held a chair pose holding their sandpup out like a platter, while we passed 3 push-ups around the circle. For the second one, everyone did single leg dead lifts (one side) while we passed around 2 burpees. For the third one, everyone did single leg dead lifts on the other side while we passed around 2 narrow squats.
Finally, after a long 55 minutes, the PAX were able to drop their sandpups. Everyone stuck with it to the end and actually enjoyed their beatdown today! 😉
We closed with our COT and naming of our FNG Great Falls – welcome Jody!
Originally posted to FiA Nation