AO: Castle Black

When: 07/20/2020


Number of Pax: 4

Pax Names: Aisle 7, Babyface, C4, Duggar,

Number of FNGS: 0

FNG Names:

QIC: Babyface


A short lap with some windmills, copper head squats, Phelps, and arm circles

The Thang

We started simple enough with just holding on tight to our massive sandbags.  6 Minute hold of the sandbag, in front of our chest.  Each drop was a penalty of 5 sandbag deadlifts at the end of the hold, cumulative for the entire group. But no one dropped so deadlifts, yet….

Then we started to work. 

Run a quick loop just to know the path then:

Cycle 1:

3 rounds of 30 Squats; 25 Press; 20 cleans

When you complete all 3 rounds Run 1 lap

Cycle 2:

2 rounds of 30 Deadlifts; 25 Rows; 20 Ground to behind; again run a lap

Cycle 3:

1 round of 30 Squats; 25 Press; 20 cleans


Waffle Cones son, Thrasher, & Wonder Women’s mom.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee