Monday, May 20, 2019 – Gilchrist
“Sandbag Party”
QIC: Wiseguy
PAX: Ron Swanson, Speedo, Antonin, Shooter McGavin, FNG Eric
Lord’s Prayer @ 0525
6 PAX got up out of their fartsacks to indulge in sandbag team-building activities.
We had three total sandbags. Two 60# sandbags and one 100# sandbag.
For every first try of the evolution, we debriefed what we could do to improve on the time on the next run. This improved our times in every evolution.
I could not offer an incentive for making a time hack because we did not have that many sandbags. Taking away a sandbag would not make it an overall great workout for 6 PAX.
Evolution #1
Single lap around the track with all three sandbags
- All PAX and all three sandbags had to make one lap around the track
- We did a test run with only the two 60# sandbags as we initially only had 5 PAX.
- Once our FNG came we had 6 PAX, the 100# sandbag had to be added.
Evolution #2
Team plank pull-throughs from the sideline to the flag (planted around mid field)
- All PAX and all three sandbags had to make it to the flag by pulling and dragging through the PAX while in plank.
- This can be done individually on one sandbag or in an “assembly line” format
Evolution #3
Team sandbag throws from sideline to sideline
- All PAX and all three sandbags had to make it to the opposite sideline by throwing the sandbag in any style.
- As soon as the sandbag is picked up, the PAX cannot take a step with it. It must be thrown.
Evolution #4
Team American Hammer from sideline to flag
- All PAX and all three sandbags had to make it to the flag by transferring the sandbag above a PAX while he is on his 6 (as if he did an American Hammer but in only one direction
Debrief:
- The 100# sandbag definitely became 110# after getting the bag wet on the grass.
- Teamwork is based upon minimizing weaknesses using other’s strengths to form one ultimate functional unit.
- The key to improving the times was to decrease the transitions. Make sure that the bag takes as little time as possible staying stagnant.
- Sometimes the best transition is no transition at all, as Shooter demonstrated on the final track lap hauling the 100# sandbag the entire way.
COT:
- We do not have a Q for Leon for next week as it is Memorial Day. If anyone wants to call a workout for Memorial Day, please advertise via e-mail and Facebook. You can also do a Memorial Day commemoration workout on Saturday at Cascades (which also needs a Q). (Cascades Park to Leon High School is about 1 mile so you can do yet another Murph… just saying). I will be out of town this weekend, participating in a GORUCK event in Cincinnati.
- Please note that Doc T will be hosting a Memorial Day Murph at Blackburn Fitness and Training at 9 AM. This would not count as an F3 post as rule #2 and #3 would be broken.
- Welcome to our new FNG Eric (I did not get his last name) who is a history teacher and apparently is not fond of the Russian (as I now name the exercise by its alternate name American Hammer)
- The PAX are getting ready for summer with schools ending in a couple of weeks.
- Shooter McGavin will be getting ready for a vacation with his fiance.
- Ron Swanson will be getting ready for his next 2.0
- Speedo will be Mr. Fix-it and test out his recently fixed washing machine after this morning’s very dirty workout.
- I will be getting ready to head to Cincinnati to do the Memorial Day GORUCK Tough/Light. I may add another GORUCK Tough/Light weekend for the 75th anniversary of D-Day, depending on how I feel.
Update on Qs:
- Tuesday Gilchrist – OPEN/Iron Horse***
- Wednesday Chiles – Dimples
- Wednesday Winthrop – Jugs
- Thursday Gilchrist – OPEN/Iron Horse***
- Friday Meadows – OPEN
- Friday Southwood – Little Debbie
- Saturday Cascades – OPEN
*** If you want to do something different on Tuesdays and Thursdays, other than the Murph, you can call a second Q for that day.
Prayer (Antonin)
Pledge