BackBlast #030 – SHITFIT

Today was going to be a good day, I recently purchased a heavy sandbag named ‘FITSHIT’ and was excited to give it a run with the PAX. The heavy sandbag was made up of three smaller sandbags each total 40ish pounds (combined weight of 120-125 pounds).

AO – Hospital Hill
Little Rain |65 degrees | 92% humidity  

[0530 – Core Principles recited. Disclaimer given to 14 PAX & 1 FNG]

Bald Eagle, Tiny Tom, Dungeon Master, Roid Rage, Basic Bro, Splitter, Forest, Gravy, Radio, Little Brother, Miss Daisy, Cartel, Dapends, FNG – Chaney, MAD COW (QIC)


25 SSH (IC)
25 SSH (IC)
Gravy arrives late – 10 burpees (OYO)
25 SSH (IC)
25 SSH (IC)

The Thang     

PAX broke into two groups. Group #1 with 80# sandbag; Group #2 with 40# sandbag

Sandbag exercise – pass bag to the left                                 PAX

Shoulder bag (left then right) hold squat X 10                       Plank
Switch weight with other group
Shoulder bag (left then right) hold squat X 10                       LBC

Q note: This exercise took WAAAAYYY longer than anticipated. Time to change it up and get these guys MOOving.

Break larger sandbag into two. Now we have 3 sandbags weighing around 40 pounds each. Break into 3 groups.

Indian Run with Sandbag

Werkins x 25 IC
American Hammers x20 IC
Copperhead Jump Squats x20 IC

Indian Run with Sandbag


Groups of 5:

6″ leg-hold passing the sandbag down the line
American Hammers passing the sandbag down the line
Merkins passing the sandbag down the line

Count-O-Rama | Name-O-Rama (welcome FNG – Chaney)


  • Candy Striper has his VQ on Saturday
  • Roid Rage encouraged all to take part in the American Foundation for Suicide Prevention this Sunday. A 1 or 3 mile walk. Donations are appreciated.
  • Bald Eagle encouraged registration into the 5K at the Airport. Registration is limited and it does sell out. Date – first weekend in October.


YHC learned a lot today about training with sandbags…especially when working with a larger group. Adjustments were made on the fly and by the end of the workout, I think we could all see what is to come.

MAD COW is taillights