Slackblast:
- When
- Tuesday, March 14, 2023
- AO
- Currahee
- Q
- TINSEL TheFort
- PAX
- 10 TINSEL TheFort, Cadre Olaf, Divac, Gary Fike, Kaiser, Mainframe, maximus, Rolloff, Spider, Sprocket
Slackblast:
46th Birthday celebration with plenty of sandbags
DATE: 2023-03-14
AO: ao-currahee
Q: Tinsel
PAX: Sprocket Divac Olaf Spider-Man Maximus Rolloff Mainframe Kaiser decibelf3
FNGs: 0
COUNT: 10
WARMUP:
300 yd mossy without ruck
Moroccan night clubs, windmill, low slow squats, SSH
THE THANG:
Pick a sandbag and perform the following:
The idea was to get 46 reps of each exercise so I broke it down into 3 cycles, 15+15+16 with a 300yd lap with ruck and sandbag after each cycle has been completed. Use you sandbag for all exercises, ruck on at all times except for last exercise:
Sandbag toss
High pulls
Curls
Squat
Over the shoulder toss
Bend over rows
Chest press (no ruck)
As planned it took about 50 minutes to complete all 3 cycles
MARY: 10 minutes of broga
ANNOUNCEMENTS: the Manion is coming, Chupacabra is coming out of hibernation, AMRAP for autism is coming in April
COT: stays at COT
It was great to start my birthday with such a fine group of PAX; Jäeger beer to take home for each attendee.
Tinsel OUT