Backblast! Sandbag Saturday

AO: Clarion
Q: Penguin (Dylan Warner)
PAX: Iverson (Jerod), Penguin (Dylan Warner), Hooper (Bert D), Kubota (Brandon Long), Nailz (Josh Nichols), Tarzan, Sharkbait (Jarrod Scott), Duck Hunt
FNGs: None
Count: 8

Warm-ups:
SSH
TIE Fighters (w/ lunge)
Imperial walkers
Willie Mays Hayes
Cotton pickers
Downward dog
Runner’s stretch

THING 1: Sandbag CMIYC
One PAX runs with the 60# sandbag. Other PAX do 1 x Body Bag Builder, then catch up. Bag rotates to the next person.

BBB:
Squat
Down to a plank
Merkin
Plank jack
2 x Mountain climber
Feet to hands
Stand up
Overhead clap

THING 2: Bagging the stairs
First PAX carries the bag up the stairs. Rotating ab exercises while they climb.
• box cutters
• Freddie Mercury’s
• zombie crunches
• LBCs
• Homer to Marge
• Rosalita
• Gas pumper

THING 3: Bag slide and wall sit
PAX go down in plank position all in a row. PAX on the end slides the sandbag to his right and it goes all the way to the end, then back down. Each PAX does a merkin after each slide.

PAX squat against the wall and pass the sandbag down from end to end.

Mary

Prayer requests:
• Penguin’s dad
• Sharkbait’s trip to Ecuador

Announcements:
• duck hunt Eagle Scout project
• sign up to Q
• Thanksgiving convergence at Bandwidth @ 7:00
• Dirty Santa 12/13