Leftovers

DATE: 2021-12-28
AO: General
Q: Lucius
PAX: Bone, Hard Knox, Maj. Payne, Mr. Hand, Toolbox
FNGs: None
COUNT: 6
WARMUP: SSH, Windmills, Downward Dog, Cobra Kai, 6-Count Bricklayer Merkins, Mosey, LBACs, Moroccan Night Clubs

THE THANG:

Sandbag Hand-Over-Hand Pulls (with 15-Foot Chain), Sandbag Clean and Toss, Bear-Crawl Sandbag Pull-Throughs. Race toward the cones, then back. First PAX to reach the cones won.

Sandbag-Weighted Squats, Sandbag Deadlifts, Sandbag Side-to-Side Pull-Throughs. First PAX to 30 reps won.

Sandbag Hand-Over-Hand Pulls (with 15-Foot Chain), Sandbag Clean and Toss, Bear-Crawl Sandbag Pull-Throughs. Race toward the cones, then back. First PAX to reach the cones won.

Resting PAX performed rest exercises throughout the beatdown: Air Press, Overhead Claps, Plank Jacks, Mountain Climbers, BWS, Lunge Steps, etc. It was restful.

Mosey to Start Point, followed by Faster Mosey (Fosey (?)) to finish.

MARY: Toy Soldiers; 6-Count Bricklayer Merkins

ANNOUNCEMENTS:
Welcome DR PAX Mr. Hand.

The Abominable Ruck Challenge returns 2/19/22. Check out the #mother-ruck-ing channel. Abomination ensured. Great warmup for Greenville NC GrowRuck on 3/25/22.

They also ruck in F3 Puget Sound. Join them for their upcoming 45-lbs-for-45 miles event. It sounds simple.

COT:
Today’s beatdown included some leftovers from recent Qs (Sandbag Hand-Over-Hand Pulls; Sandbag Clean-and-Toss) and some new exercises (6-Count Bricklayer Merkins). As you move into the new year, consider which habits to keep and which to discard. Some leftovers are great, but others don’t age well.

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