True Grit in The Bag

Event Date

Nov 19, 2016


True Grit started with a Pax of 4 but ended with a Pax of 6.  A couple thought this was one of those drop in type of get togethers.

Warmup with a jog around the soccer fields at BRP and finish at the pavillion for COP.

COP:

All in cadence

  • SSH x 15
  • Merkins x 15
  • IST x 15
  • Wide Merkins x 10
  • Windmill x 15
  • Diamond Merkins x 10
  • Cotton Picker x 15
  • Man Maker Merkins x 15
  • Squat x 15
  • Merkin Time Bomb 10-1

The Workout:

Now is about the time that Hall Monitor and Moses decide to arrive

Three stations with a sandbag at each station.

  • Station 1 – 40 lb sandbag – Partner 1 does 10 OH presses IC while Partner 2 does LBCs, flapjack
  • Station 2 – 60 lb sandbag – Partner 1 does 10 front squats IC while Partner 2 does low flutters, flapjack
  • Station 3 – 80 lb sandbag – Partner 1 does 10 back squats IC while Partner 2 does low dolly, flapjack
  • Next time through, switch it up with Station 1 – Curls/LBC, Station 2 – Alt. shoulder press/low flutter, and Station 3 – Squat/Low Dolly

Pick up and throw the sandbag

  • Each partner picks up and throws the sandbag 3 times, then switch to different sandbag.
  • Continue until all three sandbags are taken down to midfield and back.
  • Repeato

A couple of random sandbag drags mixed in for fun.

Mary:

  • Rosalita x 15 IC
  • Merkin Time Bomb 10-1

Moleskin:

  • Glad to have Hall Monitor and Moses join us after COP.  Hall Monitor blamed it on his kid I think, not sure Moses' excuse, probably jet lag.
  • Glad to have Bag Boy and Special Sauce make an appearance at True Grit
  • Capone this time did not bring the rain.

An honor and privilege to be a part of this group.

– Crimson