Backblast #313 Sandbag Friday 2.0


DATE | Friday, February 7, 2020
AO | The Track
BEATDOWN | 0530-0615
WEATHER | 21°, and Gloomy
Q | Kraut

Pre-Blast | 01.27.20 “I couldn’t make it this morning – sorry about that. Good news though – BLACK OPS SANDBAG FRIDAY IS BACK. Tomorrow, at the track, 0530. Looking for at least one HC by 8:00pm tonight to green light this sufferfest”

PAX: 4
Soft Spot, Snoop, Hasselhoff, Kraut

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          


Load up with rucks and sandbags (25/40/50/60) and ruck to the garage under GRCC


Pax partnered up and the four sandbags were divided between the teams. One team had 25 and 60, the other 40 and 50. One partner would to the following exercises while the other rucked to the end of the parking garage and bag. Both sandbags had to be used at all times, but teams could decide which one would be used for the workout and which one would be used for rucking. Rucks were on for all of it.

100 Bear Complexes (Clean to press to shoulder squat)
100 Sandbag Squat Thrusters
100 Sandbag Cleans

Ruck back to the AO with the sandbags – all up hill, all horrible.

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • F3-specific Announcements

    • Hoff has the Q tomorrow

  • Ball of Man (BOM)

Kraut – Out