BACKBLAST: BAG BONANZA AT THE DEN

Warm Up:

· Arm circles in cadence 10 count each way

· Standing ground touch or toe touch IU for 10 count

· Single leg hamstring balance 5 count IC each leg

· Cross arm/chest stretch – 10 count IC both arms

· Primal stretch / ATG – 10 count IC – get low as possible

BAG BONANZA:

• Heavy bag Indian run (burpee penalty for bag drops – none penalties encountered!)
• Heavy bag tunnel of love up and back
• Heavy bag relay – Al Gore or planks while you wait your turn
• Rock Kettle bag relay – Al Gore or planks while you wait your turn
• Sandbag Deadlift – broke down in teams of 4. Each team was responsible for 400 sandbag deadlifts.
• Sandbag carry relay – neutral grip carry – Al Gore or planks while you wait your turn
• Sandbag carry relay – prone grip carry – Al Gore or planks while you wait your turn
• Heavy bag relay – any carry you want – plank or Al Gore while waiting
• Sandbag carry relay – arm curl carry – Al Gore or planks while you wait your turn
• Sandbag carry relay – outside or wide grip carry – Al Gore or planks while you wait
• Rock kettle bells relay – as fast as you can – Al Gore or planks while you wait

Thank the Good Lord for the warm weather – wearing a tank top while working out in November doesn't happen all that often. It was a tough, but doable pace and all Pax did well.

Prayers and praises for Bunyan's wife – praises she got an MRI scheduled and prayers for her continued recovery. Prayers also for Swanson's grandfather who fell and was hospitalized – he is back home and recoverying.

Sorry about missing the picture guys – it's been at least 2 years since I've done this – I'm a little rusty. Also for missing the name-o-rama. Please let me know if I missed anyone. Thanks and see y'all next week. – GO VOLS – beat those Dawgs! 10AC