Sandbag Mile & Sleeping Sir-Mix

QIC: Ugly Stik

Date: 2-12-18

# of PAX: 12

PAX: Flamer, Hooch, Nomad, R-X, EPO, Trolley Stop, Chicken Noodle, Busted Grill, Tiny Tank, 8-Penny, The Mountie

Warm Up:

SSH x 20 IC
Prisoner Squat x 20 IC
Hill Billy x 10 IC


We need as much time as possible, so to the task we go!

Sandbag Mile:

YHC reveals a 40# and 80# sandbag for our mission. Form 2 even lines and the man in the front throws/tosses/slings/launches the sandbag as far forward as he can 5 times then go to back of the opposite line so you got equal turns on the 40# and 80# bag. Each time the sandbag hits the ground, the men in line do a Merkin. We do this for about 1/4 mile, then we replace Merkins with Burpees! Another 1/4 mile and we add in a squat with the sandbag before the toss and VERY briefly replace the Burpee with a simple squat. That was not nearly hard enough for this rowdy bunch so we go back to the Burpee but add a full jump and knees to chest at the end.

At roughly 3/4 mile in we were low on time. Two column Indian Run back with the bags in tow. We arrived just in time for 5 minutes of Sandbag Ring of Fire! Squat with the bag 3 times then pass to your left, continue to squat even when you do not have the bag. Last time around you take the bag to the ground, perform a merkin, then squat and overhead press the bag until we are out of time!


-First off, we deeply missed Sir-Mix and Stiffler! These keyboard warrios talked a big talk, but did not make an appearance to back it up unfortunately. Maybe next time!
-EPO made a fashionably late appearance as well, much to the relief of the PAX wanting their t-shirts!
-Prayers for Nomad as he recovers from his man procedure. I think I heard 8-Penny say something about renaming him No-Na….never mind…got to keep it clean here 🙂
-Tiny Tank – thank you for leading by example. I’m sorry that 8- Penny tries to steal your thunder.
-5 PAX for an EC Ruck
-Sorry for being so vague in the correlation between Lincoln’s birthday and our sandbags that represented logs.
-Join the Cape Fear team for the March 17th Lo-Tide run!
-Sign-up for the Miracles in Motion 5k on February 24th!
-Prayers for Little Crepe Face and his procedure!
-Big shout out to all the PAX who showed up to support our brother Ball Bearing yesterday, after the passing of his Mother-In-Law.


Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

As always, it is an honor to lead this group of #HIM!

Ugly Stik, out!

One thought on “Sandbag Mile & Sleeping Sir-Mix


Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s