Beatdown with Sandbags

AO: ao-the-farm
Q: Gnat
PAX: Gnat, Joshua Simonton Gruuel, mop bucket, Tetanus, Bagpipe
FNGs: None
COUNT: 5
INTRODUCTION: Disclaimer, 5 Core, Mission Statement, Credo
WARMUP: Bearhugs, Chinooks, Daisy Pickers, Imperial Walkers, SSH
THE THANG: Bagpipe brough some sandbags for us and each Pax had one…. so Sandbag Beatdown at the Farm. Great functional fitness!
– Sandbag Squat x 15
– 200m Burden Carry
– Sandbag Good Morning x 15
– 200m Burden Carry
– Sandbag Floor Press x 30
– 200m bearhug carry
– Sandbag Bent Over Row x 30
– 200m bearhug carry
– Sandbag Overhead Press x 15
– 200m right shoulder carry
– Sandbag Upright Row x 15
– 200m left shoulder carry
– Sandbag Single Leg RDL with Curl x 5 each leg
– 400m burden carry
– 25 merkins (slick)
– Plank with Sandbag Pull Through 5 each side

MARY:
– Overhead Sandbag Flutter Kicks x 25
– Turkish Getups with Sandbag on Right x 5
– Turkish Getups with Sandbag on Left x 5
– LBC x 25

Great Workout!
ANNOUNCEMENTS:
– Farm Schedule – Tuesday Beatdown @ 5:15, Saturday Strength Focus @ 6, Sunday Ruck @ 6
– LBC Treats on the Trail Oct 27th – F3 Table! Lets recruit some dads!
– LBC BBQ Nov 1st and 2nd
– LBC Outdoor Movie Nov 15th
PRAYER REQUESTS AND PRAISES:
– Joshua Simonton Gruuel busy work week
– mop bucket dr results
– Men in the community