Cheetah’s First Full Year Sandbag Party

Intro: YHC technically started July 8th, but Accelerator is my AO and YHC wanted to share this milestone with my guys.

Weather: Mid 90s. So real hot.

FNGs: None

COP: This was done in quick secession. PAX were instructed of exercises prior to start.

• High Knees x15 IC
• Mtn Climbers x14 IC
• Flutterkicks x16 IC

THANG:

Round 1: Timed Sandbag Fun

Coupons were places around normal start point for Accelerator. Coupons and there exercises are listed below. Each station lasted 2 min, and PAX were given a minute rest do to the heat and lack of PAX bringing fluids.

Station 1: 80# sandbag- bear crawl and pull sandbag up between your legs.

Station 2: 60# sandbag- Sandbag drag in High Plank position.

Station 3: 50# sandbag- burpee on sandbag, flip sandbag up and do a front squat

Station 4: Block- Lunge in place (or walk) with block. When performed ng the Lunge, move block to the side you lunged on.

Station 5: Bricks- In High Plank position, raise one arm w/brick 90 degrees. Count to 15 and do opposite side.

Station 6: 40# sandbag- Curl sandbag and then overhead press it

Round 2: Usain Bolt w/ 50# Ruck

PAX member who called the exercise would run the long loop with the ruck.

Blackout-Merkins

Thumper-Flutterkicks

Grits-Tricep Dips

Cheetah-SSH

MARY: Sally

Monkey Humpers

Stow Coupons

NUMBERAMA: 4

NAMERAMA: Cheetah, Grits (R), Thumper (R), Blackout

Pledge Prayer Announcement

MOLESKIN:

As stated this is my first full year in F3. I wanted to use sandbags, because I remember using the crappy sandbags for my first workout. F3 has definitely changed who I am as a person, and it’s completely for the better. I used to be fairly quite, now I’m all smiles and happily taking charge at my AO. Thank you guys for making this a kick ass year. 🍺 Here’s to many more!