Eleven RVA regulars and 3 visitors posted to WDOG for a mid-holiday week beatdown. The PAX found some leftover presents from YHC to play with.
COP- SSH, Merkins, DQs, Freddy Mercurys, Helicopters.
Mosey to Rusty Cage, pick up a Sandbag, mosey back to Amphitheater. Partner Up.
1 Partner scales the Amphitheater steps and back with sandbag while other does exercise. Round 1- Overhead presses. ROUND 2- Flutterkicks with bag held up. Round 3- Squats. In between rounds Sandbag APDS and WWII Situp presses with SB.
Mosey to field. Lunge width of field with SB, drop it and run up carillon & back. Repeato.
Mosey to circle- Side lunges, APDs, Boat-Canoe, all with sandbags.
Mosey back to Rusty Cage, drop Sandbags. AMRAP Pull ups and Jerkins x2. Long mosey back to the flag. COT & Viral took us out.
NMS – YHC had given the PAX fair warning via Twitter about the Sandbag workout. 20 of them were waiting for the pax when we got to the Rusty Cage. The sandbags and PAX held up for the beatdown. YHC was concerned about someone throwing out their back, but instead everyone attacked the weight with gusto. YHC borrowed from his Circus Maximus Qs for Sandbag exercises. The Boat-Canoe and Alabama Prom Dates seemed to be a hit with the pax. Situp presses are just as awful with a Sandbag as a Kettlebell.
Mumblechatter mostly centered around how YHC managed to get 20 full Sandbags to the Rusty Cage awaiting the pax in the gloom this am. It is all in the Qs commitment to the theme.
Glad to see the familiar visitors back in Dr.Evil and Guinness. Always good to have you guys in town.
Announcements – Frozen Triangle CSAUP on Jan 21. Mark your calendars! Even the Hampton Roads guys are coming up.
Pleasure to lead this am and thanks to the Pax for trying something new. The sandbags are staying there so anyone Q’ing is welcome to bring them out to play at Dogpile, until they fall apart or some recalcitrant PAX member slits them open…