Atticus

13 PAX headed out for a nice Saturday morning sandbag WOD. We had a nice preruck crowd of Atticus, Mongoose, The Mick, Boo Boo ,Editor, and myself. Trader Joe ran 3.5 miles before the WOD and walk a few laps with us ruckers too.

Warm Up:

GM X 10 IC

SSH X 20 IC

Bean Pickers X 10 IC

Hillbillies X 10 IC

ISP X 10 IC

Arm Circles forward and reverse X 10 IC

The Thang:

Split up into a group of 7 & 6 for Indian Run. Started in middle circle near on north end of pound and 7 went to left and 6 ran to the right towards the small circle near middle of north end of pound and back to south end circle.

Mosey to picnic tables to grab sandbags & Coupons. Partnered up for sandbag timed dora, one partner grabbed a sandbag, and other grabbed a coupon and mosey to culdesac near the playground. We did the following five exercise circuit for five minutes per exercise. Timer was shoulder carry sandbag from culdesac to the crosswalk and back. Below were the five amrap exercises.

1. Curls
2. Military Press
3. Skull Crushers
4. High Pulls
5. One arm rows

Mosey to Picnic tables for Pinky Pies

Start with 10 incline Merkins and 1 dip and work way to 1 incline merkins and 10 dips when done. Normally I do this OYO, but we did in cadence today.

4 count step ups X 15 IC

20 LBC OYO

Side step ups each leg x 15 IC

20 LBC OYO

Mary:

Fire Hydrants each leg X 10 IC

Birddogs X 10 IC

Donkey Kicks X 10 IC

flutter kicks X 20 IC

low dollys X 20 IC

leg lifts x 10 IC

plank jacks X 20 IC

plank out remaining 15 seconds

Moleskin:

Was a great crew this morning! Loved seeing guys rock the weight vest this morning! Mongoose was really flying around with sandbag this morning, nice work brother. Everyone else was getting after it too! Great effort by all PAX this morning.

The goal of the timed dora was for everyone to try to focus on getting in slow, controlled, and quality reps. Scarecrow did timed Dora’s a ways back, and I enjoyed but waited a little while to breakout on my end. Hope everyone enjoyed getting under a sandbag for a little bit. Really appreciate the opportunity to lead you men! Grateful and thankful for all of your support! Had a little busy weekend and sorry for the later backblast. Hope everyone has a good week. Until next time, Mufasa.