[Sandlot] Sandlot Q -Weighted Wednesday 10/8/2025 – Team 1 vs. Team 2 Cinder/Stair Challenge + Circuits

Backblasts / By / Boardwalk, Boba, Hackeysack, Picasso, Potter, Redcoat, Sandlot, Venus
AO: Sandlot
Q: Venus ,
PAX: Hackeysack, Picasso, Venus, Boba, Potter, Redcoat, Boardwalk
FNGs: None
COUNT: 7
CONDITIONS: Light/misty rain, wet and high 60’s

WARMUP: Side straddle hops, Willie mays hays, weed pickers, windmills, Micheal Phelps, Arm circles forward and backwards

THE THANG:
Part 1 – Team Cinder / Stair Challenge:
1. Divide group into 2 teams
2. Each team will have 1 coupon. The goal is for each member of the team to rotate carrying the coupon down the stairs and back up again a total of 6 times before the other team and in the quickest overall time for each team.
3. While each team member makes their trip down/up the rest of your team will do body resistance exercises:
– Round 1: Wall sits
– Round 2: 6 inch drill with feet off the ground lying down on back
– Round 3: Push up start position hold
– Round 4: Normal Plank
– Round 5: Left side plank
– Round 6: Right side plank
1. Start the 2 timers 1 for each team.
2. See who Wins after all 6 up and down Stair rounds have been completed and Stop the Timer as soon as the last teammate gets back to the top with the Coupon.
3. Add in a 10 second penalty for each β€œfault” that the team has committed while your teammate is doing stairs round trips.
4. Compare Team 1 vs. Team 2 time totals for ultimate bragging rights.

Result time: Each team finished around the same time of 12:16 with not too many faults. Nice draw.

Part 2: Cinder Block Circuits

πŸ’ͺ CIRCUIT 1 β€” FOUNDATION (10 minutes):
Repeat 2x
1. Cinder Block Goblet Squat – 15 reps
2. Cinder Block Floor Press (Chest Press) – 12 reps
3. Block Deadlift to Upright Row – 12 reps
4. Rest 1 minute

Focus: Full-body activation
βΈ»
🧱 CIRCUIT 2 β€” POWER + CORE (15 minutes)

Repeat 3x
1. Cinder Block Clean + Press – 10 reps (explode from ground to overhead)
2. Walking Lunges with Block Held at Chest – 10 per leg
3. Cinder Block Russian Twists – 20 total
4. Cinder Block Front Hold March – 30 seconds
5. Run 1 Lap (add a small sprint finish if you can)
6. Rest 1–2 minutes

Focus: Power, balance, and core strength
βΈ»
🦡 CIRCUIT 3 β€” CONDITIONING FINISHER (10 minutes)

AMRAP (As Many Rounds As Possible) in 10 minutes:
1. Cinder Block Swing (like a kettlebell) – 15 reps
2. Push-ups (hands on block) – 12 reps
3. Cinder Block Overhead Carry – Walk 40–60 yards

Focus: Shoulder/core stability
βΈ»
ANNOUNCEMENTS: None
COT: Lifted up prayers :pray: and praises :raised_hands:

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