Backblast! Flag Handoff at The Sink.....If you kno
- When
- Wednesday, June 5, 2024
- AO
- Kitchen Sink
- Q
- Warning Track
- PAX
- 18 Warning Track, backdraft, Barkley, BONES, Conundrum, Crystal Lake, darkhelmet, Farmers Only, Fishstix, Flounder, gears, maximus, Peta, Rebound, Shady, Slapshot, Spider, Sprocket
Flag handoff from Maximus to Farmer's Only.
WARMUP:
Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags.
- Merkin (5-5-5 - Regular, Wide, Diamond)
- SB Toss (10)
- SB Shoulder to Shoulder (10)
- Deadlift (10)
- Manmaker (5)
THE THANG:
Partner up. DORA. One partner carries, One partner exercises. 50 reps for each exercise.
1 - Suitcase Carry/Overhead Press
2 - Shoulder Carry/Lunges
3 - Back Carry/Flutters w/ Press
4 - Overhead Carry/Rows
5 - Zercher Carry/Cleans
6 - Bear Carry/Curls
Everyone went through once at 50 reps each exercise. Some began making way back through before all PAX drop the exercise portion and began making way down the list completing just the carry. Stopped with about 10 mins left for next activity.
Next up, we piled all the sandbags up on one end and went back to the other side. PAX divided into two teams and one PAX at a time for each time raced down to the pile to retrieve a bag and bring it back to other side. All PAX take a turn and team that recovered the most weight at the end is the winner. Losers perform burpees.
ANNOUNCEMENTS:
Lots of CSAUP opportunities this Summer. July 4th convergence.
COT:
Flag Handoff. Congrats Farmer's Only.