Fitness. Fellowship. Faith.Moleskin: 7 PAX came out to Magnitude to enjoy some sandbag teamwork
Conditions: 70 degrees and Muggy
Warmup:
TTT x 15
LBAC x 10 Forward
Shoulder taps x 10 IC
LBACs x 10 Backwards
Squats x 10 IC
The Thang:
YHC brought 25# sand babies and 60# sandbag. To start our teamwork drills we headed to the whiffle ball field.
Movement #1
Single file 60# bag at the front to set pace leader passes his sand baby to pax behind him which then gets passed to the 6. After 15 paces on right foot 60# bag gets raised and next in line passes his sand baby down the line and grabs the 60#. Pax that passed the 60# moves to the 6 collecting his 25# sand baby and the leaders 25# sand baby. Rinse and repeat until team makes it to the whiffle ball field.
Movement #2
Circle up at pitchers mound
everyone placed sand baby on their right and got in the plank position.
Plank and pull sand babies through from left to the right x 20
flutter kicks holding rucks x 20 IC
plank and pull sand babies through from right to left x 20
flutter kicks holding rucks x 20 IC
Movement #3
line to line on the field
bearcrawl dragging sand baby in right hand from line to line
squat and chest pass from line to line
bearcrawl dragging sand baby in left hand from line to line
lunge walk moving sand baby from right to left from line to line.
cool down lap around the field
Movement #4
circle back up at pitchers mound feet in the middle and on your 6
american hammer passing your sand baby from left to right x 20
squat and extend arms forward with sand baby (point and shoot with squat) x 10
american hammer passing your sand baby from right to left x 20
cool down lap around the field
Final team work test:
lined up on the baseline, holding your sand baby in one hand, grab the pax sand baby beside you with your other hand. Bearcrawl as a team across the field. This took a minute to plan, and once we put the pieces together we moved as one. Great job to all.
Repeat Movement #1 to return to the start point.
Mary:
No time for Mary
COT:
Annoucements:
Pledge
Prayer Concerns: Sacrete grandfather, and parents.
BOM
Naked Moleskin: Rucking is always about teamwork. I think once we got started with Movement #1 it was a little confusing, but everyone figured it out pretty quickly. By the time we finished on the way back, people were anticipating the 60# bag switch by counting the paces of the team mate in front of them and passing their bag to the 6 so that when the switch came they were ready to relieve their team mate. Great work men.