The Norsemen have babies

AO: Norseman

When: 11/01/2018

QIC: Babyface

PAX (): Beaker, Nacho, Callahan, Ha-Ha, FNG - Striper, Babyface

YHC was excited to have the rare opportunity to check out the new AO that Nacho planted.  It has been a minute since I’ve had the chance to work out with the Alpha guys on their turf, and I wanted to bring a little taste of the North with me.


The Warm-up:

We did a small mosey around the parking lot before circling up to do a little IC SSH, Windmill, and Imperial Walkers.


The Thang:

Mosey back to pick up a sandbag.  Head to the football field and line up on the goal line.  The men ran to the first 10-yard line and performed 10 Sandbag Burbees and backpedaled back to the start, leaving the bag, and wait on the 6.  Next, they ran back to the 10, pick up the bag and took it to the 20 to do 20 lunges (each leg, with the sandbag), backpedal to the goal line, wait for the 6.  You can probably figure out the running routine at this point but the exercises consisted of 30 squats; 40 flutter kicks with the bag overhead; 50 press; 40 American Hammers (each side); 30 merkins (hands on the bag); 20 Skull Crushers; 10 sandbag jump over burpees.  After the last set of exercises, instead of a backpedal, run with your sandbag back to the start.

With the time left, we worked on our flexibility with a little DMC going from the 5 to the 25.  DMC – Duck walk to the 5, 5 merkins, bear crawl back. Then duck walk to the 10, 10 merkins, bear crawl back, and continue to the 25-yard line.


We then redeposited the bags into the back of the car and circled up for some quick Mary.



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