10/8/2025 | Garmr | Sandbag Grunts 🥵

Intro (0515):

Snidely welcomed everyone to Garmr. F3 stands for Fitness, Fellowship, and Faith. 

Snidely recited the 5 core principles: 1) Free of charge, 2) Open to all men, 3) Always held outside, 4) Led in a rotating fashion, 5) Ends with a Circle of Trust. 

Snidely preached F3’s mission – to plant, grow, and serve small workout groups for the invigoration of male community leadership and then credo, which is to leave no man behind but leave no man where you FIND him. 

Snidely gave the disclaimer – no one at this workout is a professional, so modify as necessary, but do not modify the effort.

No FNGs.

WARM-A-RAMA

• Cherry Pickers x 10IC
• Tappy Taps x 10IC
• Big Ones x 6
• Trunk Twists x 10
• Fickle Swings x 10 each leg

Pre-Thang:

11s with Sandbag Deadlifts on one end and Merkins on the other end (10 minutes)

• Sandbag Deadlifts
• Merkins
• Transition: 10-yard shuffle

Circuit 1: Sandbag Grunts (10-15 minutes)

• Sandbag Clean and Toss (10 reps): Clean sandbag to chest, toss forward
• 1-1/4 Squats (Snidely Squats, 15 reps in cadence) Rotate through three variations
  • Feet flat on pavement w/ sandbag
  • Stiletto style
  • No sandbag, feet flat
• Sandbag Zercher Carry (10 yds out and back)
• Rest: 30 seconds after each round

Circuit 2: Sandbag Carry (10 minutes)

• Round (2 minutes each, 5 rounds):
  • Sandbag Rifle Carry (25 yards)
  • Sandbag Good Mornings (15 reps): Hold sandbag across shoulders, hinge at hips, return to standing.
  • Sandbag shoulder carry (25 yards)

6MOM (5 minutes)

• LBCs x 20 IC
• Earl Fonda’s x 20IC each leg
• Butterfly stretch x 30 sec
• Calf stretch x 30 sec
• Standing Hamstring Stretch x 30 sec
• Back stretch x 30 sec

Announcements & Prayers

• Bull Pen VQ Thursday bring coupon
• Blood drive 
• 7 weeks from baby 2 Juan Valdez
• Mr Miagyi’s M health challenges
• Borland Sammi – still at Mayo 

COT

• Discuss how pushing through discomfort in workouts mirrors perseverance in life’s tough moments. The hard part is showing up. The hard part is doing the reps. The hard part of life is saying yes when you can say no. The hard part is not giving up on you and others when they need you. The hard part is growing. Luckily, we got a support network here.