8 PAX at AO Foxtrot this cool winter morning. But not cool for long. This was the introduction workout to the 40 pound sand-babies. The sand-babies are 40 pound sand bags covered by military stuff stacks. The stuff sacks give us control of the weight with a handle when needed.
Warm up –
Stretch arm, legs & back together near the playground. Get the sand-bags out of the back of the truck and walk with them to the football field.
Workout – Sand-baby love
Start at the football field baseline. Bear crawl pulling the sand-baby with you to the 25 yard line. At the 25 yard line do 25 push-ups. Leave the sand-baby there. Run back to the baseline. Do 2 burpees and run back to your sand-baby. Bear crawl to the 50,75 & 100. Running back to base line in between and doing 2 burpees. – (25 yd line, 25 push up / 50 yd line, 50 squats / 75 yd line, 75 jumping jacks / 100 yd line, 100 mountain climbers) Once you get to the far baseline you pick up your sand-baby and walk back to the starting baseline. While you walk back to the starting baseline you stop at the 75, 50, 25 & starting baseline & do 2 squats while holding your sand-baby. Drop your sand-baby and take a rest.
Pick up the sand-baby & walk with your sand-baby, walking lunges to the 50 yard line. Drop the sand-baby & walk to the the end yard line. (100 yard line). Once all are at the 100 yard line grape-vine back to the 50 yard line where your sand-babies are. Pick up your sand-babies & walking lunges back to the starting base line. Drop sand-baby & rest.
With your legs apart, toes pointed out & chest over the sand-baby we pulled the sand-baby strap to our chest. In a rowing motion. We did 3 rounds of 10 in cadence. (1-2-1, 1-2-2, 1-2-3, 1-2-4 …etc.) My plan was to do 2 sets, but we did an extra hero set.
After a short rest and some water we picked up our sand-babies and walked back to the truck. Some of us walked and some of us jogged our sand-babies back.
Ab workout –
We also did a round of “Bag of abs”. Everyone picks an ab exercise out of the bag and we all do it together. 8 ab exercises … wow! Great end to a great workout.
We had one last workout game left in us. We all brought a present warped in Christmas warping. We placed them all about 30 yards away on a yoga mat. We made 2 teams. We raced to the mat & each grabbed a present after the last team member came back to the start. The winning team was able to switch if they wanted to. Such a fun end to a great workout.
We had a short prayer, Nameorama and named our new FNG -Montana Special. Welcome FiA sister!!
All of the ladies did amazing during this tough and great workout. We will be seeing the sand-babies more in 2018!! Lots of love for the 40 pound sand-babies!!