Warm Up

10 Rocking Chairs IC

Side Curtsy to fence and back

The Thang

Round 1

10 Sandbag Burpees (60×60)

10 Sandbag Deadlift High Pulls (Ground to Chest)

10 OH Sandbag Flutter Kicks IC

10 Pushups with 1 hand on Sandbag

Sandbag throws to cone and back (25 yards)

Sandbag + Ruck carry around Building (Log carry on 1 shoulder then switch ½ way)

Round 2

5 Sandbag Burpees (60×60)

10 Sandbag Clean & Press (Ground to Overhead)

10 Sandbag Front Squats

10 Sandbag Bradford Presses (SB front then OH to Back = 1 rep)

10 Sandbag Thrusters

Bear Crawl dragging sandbag to cone and back (25 yards)

Sandbag + Ruck carry around Building (Sandbag OH ½ way)

Round 3

5 Sandbag Burpees (60×60)

10 Sandbag Rows (Handles Knees to Chest)

10 Sandbag Manmaker’s

10 Sandbag Shoulder to Shoulder OH

10 Sandbag Curls

10 Sandbag Tricep Extensions

10 Sandbag Push Jerks (shoulder presses using legs too)

10 Sandbag Lunges (5 each leg)

Army high crawl dragging sandbag to cone and back (25 yards)

Sandbag + Ruck carry around Building (Farmer’s carry Sandbag + Ruck ½ way)

We finished with 1 last lap around building with rucks on and Sandbag on shoulders.

COT:

Count-O-Rama & Name-O-Rama

Prayer Requests & Praises

Announcements

13 Glooms

Pumpkin Ruck