9 men tackled another D2 sandbag workout this morning on the beach!
The weather was beautiful and after a DISCLAIMER we began warming up the body for the upcoming challenges!!!
The Warm-Up
- Up Dog / Down Dog / Calf Stretch
- A few merkins and a few peter parkers
- Neck Rotations
- Squats
- Imperial Walkers
- Arm Circles
- Side Straddle Hops
Viking Charge to the beach. The Viking Charge is the new term for an Indian Run.
Beach Workout #1 – Plant American Flag about 15 yards from the line in the sand that was drawn. Run to the flag and perform an exercise, run back. Exercises as follows:
- 5 Burpees
- 10 Big Boy Sit Ups
- 15 Mountain Climbers
- 20 Flutter Kicks
- 25 Squats
- 30 Side Straddle Hops
D2 opens his rucksack. Very Cool. Brings out 4 sandbags. Very cool. Gives pax 30 seconds to fill with sand. Pax fails time hack badly. Not Cool. Dump any sand that was filled and have them retry. Successful on second attempt.
Beach Workout #2 – Again Plant American Flag, run to flag, do exercise with Sandbag, run back. Running between sets.
- 3 sets of 10 squats
- Partner Up. 3 sets of 5-10 merkins’ with sandbag on the back for increased GAINS! Use partner to help with sandbag.
- 3 sets of 3 thrusters. Bottom half of pax penalized.
- 3 sets of 3 thrusters. Bottom half of pax penalized.
- 3 sets of 3 thrusters. Bottom half of pax penalized.
- Murder Bunny Relay. Partner Up.
Viking Ruck with Sandbags down the beach. Dump sand. Sprint back to the big flag.
Announcements and Prayer Requests
Matt is still in Columbia with his wife and daughter. Hopefully back within the next couple of weeks. Pray for the family and safe travels.
Be on the lookout for Manna House Updates
F3 St. Simons 