Low mileage, high impact

Date: 2026-02-24 AO: Bagpipe Q: Starch , PAX: Jitterbug, Starch, Roulette, wildturkey, kirby FNGs: None COUNT: 5 We had 2 40lbs sandbags, – 35lb sand kettlebell, a 55lb sand jerrycan, and a 53lb kettlebell. Everyone got to use every coupon, so it was a good morning. Ended up with 0.9 miles under weight and up some stairs. Great to have Jitterbug visiting from Louisville!
WARMUP: Head to the basement of the parking deck – Side straddle hop – Imperial Walker – Hillbillies – Mountain climbers – Runners stretch – Merkins
THE THANG: Bottom level: 1. Weighted wall sits (60s) 2. Squats (15) 3. Lunges (20 total) 4. Weighted walk sits (60s)
Everyone head up to the top 1. calf raises on the way (25)
At the top: 1. OH press (15) 2. Bench press (20) 3. Thruster (10) 4. High row (15)
Back to the bottom 1. Curls (15) 2. Bent over rows (15) 3. Deadlift (15) 4. Suitcase carry – 20 yds
Stayed at the bottom since we didn’t have time to run the stairs again: 1. American Hammers (15) 2. Flutter press (20) 3. Big boys (15) 4. Heels to heaven (above head hold) (15)
Back to launch
MARY: Cocaine bears at launch
ANNOUNCEMENTS: 3/7 – Brew ruck/run for charity 3/28 – Craft Half Marathon
COT: Lord, give us the strength to pursue You in all things at all times.