Reps & Steps

YHC got to the AO early to make sure the PAX would have a lighted spot to be able to read the dry erase board with the beatdown outlined on it. YHC also want to find some form of shelter for the PAX during PT, as we would be mobile and in the wet conditions throughout the workout.

At 5:30 am YHC relocated to the flag, dispersed sandbags to those PAX who needed them, provided the disclaimer, and got the boys moving.

Warm Up: Ruck up and sandbag up as a group and follow the Q to a pre-determined location for the beatdown.

The Thang: YHC took the time to let PAX read through the 20 sandbag exercises and provided clarification where needed. It was a lengthy list but PAX were razor sharp and ready to work… until we actually started. The moans and groans that erupted as they list was read was quite fulfilling for YHC because many of them would test the physical boundaries and mental meddle of the PAX.

PAX would complete a round of four exercises as shown here with their ruck on at ALL times (unless modifying by using their ruck in place of their sandbag):

Round 1:

• Sandbag Back Squat x 20
• Sandbag Clean x 20
• Sandbag Overhead Press x 20
• Sandbag Good Mornings x 20
• Two Sandbag Stair Climbs

At the end of each round PAX would load their sandbag up and ruck to the Murphy Center stairs and complete both sets of stairs to finish the round. They would then return to the dry erase board for their next round.

Round 2:

• Sandbag Dead Lift x 20
• Sandbag High Pull x 20
• Merkin with hands on Sandbag x 20
• Sandbag Triceps Extension x 20
• Two Sandbag Stair Climbs

Round 3:

• Sandbag Front Squat x 20
• Sandbag Bent-Over Row x 20
• Sandbag Burpee to Cleans x 20
• Sandbag Shoulder to Shoulder x 20
• Two Sandbag Stair Climbs

Round 4:

• Sandbag Clean and Press x 20
• Sandbag Shrug x 20
• Sandbag Lunge x 20
• Sandbag Press Outs x 20
• Two Sandbag Stair Climbs

Round 5:

• Sandbag Thrusters x 20
• Sandbag Curls x 20
• Sandbag Bear Hug Squat x 20
• Sandbag Ground to Shoulder x 20
• Two Sandbag Stair Climbs

PAX returned to the flag at 6:15 and began COT.

This one was a true haymaker.

Prayers: Bench’s Mom, Grount’s brother, Rafiki’s brother, S’mores’ M, virus related prayers, Grisham, Panther

Announcements: PAX lunch today at Sup Dogs, 6th Anniversary tomorrow at 7am