Black Ops Sandbaggery

A torrential thunderstorm set the stage for a beautifully clear and crisp morning for 3 men to split off from the usual Monday morning Fartlek for a bit less running. The Pax’s trip to YHC’s car to fetch the sandbags ended with a pleasant surprise to see Plan B had decided to join in as well increasing the total to 4 for a bit of sandbaggery.

Disclaimer was given and YHC stepped into Warmarama:

  • Windmills x10 IC
  • Cotton Pickers x10 IC
  • Sun Gods x10 IC F and R
  • Michael Phelps x10 IC
  • Tricep Stretches OYO
  • R over L / L over R OYO

Time for full on Sandbaggery. One or two sandbags were used depending upon the how much of a beefcake each Pax was for the following exercises, all done OYO.

  • Russian Kettlebell Swings x12
  • Two Arm Upright Kettlebell Rows x12
  • Goblet Squat x12
  • Bicep Curls x10/12 each side
  • Tricep Presses x12
  • Deadlift x12
  • Kettlebell Press x12 each side

Move to the Retaining Wall on the back side of 18 for:

  • Irkins x12 IC
  • Merkins x10 IC
  • Derkins x8 IC
  • Dips x12 IC

Rinse and Repeat Sandbag and then Merkin Circuit with a rep decrease of 2 on each exercise.

Then back to the sandbags once more for a repeat on the Kettlebell Swings, Goblet Squats (this time 1 bag for 25 reps), and Deadlifts.


  • LSF x12 IC
  • Freddie Mercurys x12 IC
  • LBCs x20 SC
  • American Hammer with Bags x10 IC (crushing)
  • Dying Cockroach (alternating) x12

Farmers Walk / Lunge Walk back to the car to return sandbags with just enough time to circle up with the runners for COT. No running accomplished.


Leave a Reply

Your email address will not be published. Required fields are marked *