Sandurkey Trot / Black Friday

  • Workout Date - 10/04/2023
  • Q In Charge -
  • The PAX -
  • AO -

Briefing – Sandurkey Trot / Black Friday

It’s Black Friday and today they were running a special on SANDBAGS!  Lucky us!  Time for a little Sandurkey Trot!

Black Friday Sandbags

We started off by reading Matthew 7:24-27 “Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock. Though the rain comes in torrents and the floodwaters rise and the winds beat against that house, it won’t collapse because it is built on bedrock. But anyone who hears my teaching and doesn’t obey it is foolish, like a person who builds a house on sand. When the rains and floods come and the winds beat against that house, it will collapse with a mighty crash.” (Matthew 7:24-27 NLT)

SSH x30
Half-Jacks x50
IW x30

The Thang
Slow Mosey w/25lb Sandbags (12:30 pace) – 1mile to the Workout Area

This IS Vacation
Ground to Overhead Press x30  #alreadysmoked  #bustingattheseams
Sandbag Leap Frog w/ Bicep Curl – 50 Yards  #sandbagscompletelyobliterated
Sandbag Throw (Underhand Squat Throws – Dynamic) – 50 Yards
Sugar Cookies – I (Murdock) got my payback for everyone breaking the sandbags, so I called an audible… lined everyone up on their backs and made “Sugar Cookies” out of them with the remaining sand!  #totalaudible  #timeforsmokefest
Partner Leap Frogs – 50 Yards
South Cakalaki Railroad – 50 Yards
Burpees x10 (Spicolli)
Dynamic SUs x30
Burpees x10 (Spicolli)
Dynamic SUs x20
Burpees x10 (Spicolli)  #wayovertimebutwhocares
Dynamic SUs x10
Burpees x10 (Spicolli)
Merkins (4ct) x10
High Flutters (4ct) x30
LBC x30
**Encore – YouTube “Bring Sally Up” #crossfitfavorite #fertilesidea #thisreallysucks

Stretching Exercises
Various stretches for lower back and butt!

Oh, look, Murdock spots tires!  #targetofopportunity
Tire Flips x5

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Cool Down Run
Slow Mosey back to beach!
Beach Run at Sunrise -.25 Mile

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Well, we had fun in Florida, but we can’t wait to get back to our own COT!  Miss you guys!


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