Sandbags and Starfish

Sandbags and Starfish

I’m sure I’ve used this title before….because I know I’ve used my sandbags and starfish before…ha! Great workout today with a strong group. After secretly dropping off my bags in the parking lot, I hurried back to the lot, gave a quick disclaimer and off we went.

Quick mosey to the center of the lacrosse field, circled up for COP which consisted of SSH, IW, LSS, Merkins and Mountain Climbers. Commence the starfish: 10 merkins in the middle, run to each corner of the field and complete the exercise; 10 jump squats, 10 Carolina dry-docks, 10 RDL (each leg), 25 LBC. Plank montage to completion. Mosey down to church for quick suicide sprint to three islands with 10 merkins before each. Mosey to benches for partner work: P1 does various dips, derkins, step-ups while P2 runs around lot, two full sets. My instructions got a little fuzzy there, we had a veteran group so most were on auto-pilot as this is a Kevlar staple.

Finally we mosey back to lot where my six newly taped bags awaited. We broke into four groups for Grinders. P1 does bag work on one end (chest press, overhead press, squats, curls, good-mornings), P2 does exercise at far end (jump squat, LBC, heels to heaven, Freddie Mercury, lunges), P3 runs between each, switching off with others…a favorite of mine because the group is always moving, mixing up the exercises for a full body/cardio workout.

Finally we snuck in two quick sprints en route back to launch….and done.

It was a great morning to be outside. A little bit of chatter, lots of hard work and pushing each other. Manziel shared the need for more PAX to goto F3 Peru later this year (or January), get in a week or so, do some hiking and help some people desparately in need.

We’re all thankful for all we have and think of those dealing with Hurricane Dorian on the NC coast and neighboring states. Thoughts for our F3 brethren running the BRR today and tomorrow, may they be safe and swift in the hot humid mountains. Thanks Squid for the takeout prayer.