Bring Your Block to Work Day

Bring Your Block to Work Day

Low 60’s, no rain, nice and humid.  Perfect weather for a workout.

The goal today was to utilize some cinder blocks and/or rocks so Pax were invited to bring their blocks this morning and drop them off ahead of time at a pre-blasted location.  If not, lifting rocks were also available on site.  No coupon sharing on my watch!

DiCCS were given (Disclaimer, Cell phone, CPR, Safety) + 10-10 Rule

Had exactly 10 so we were good to go

Warm Up:

• Run .25 Mile
• SSH x 10 IC
• Merkins x 10 IC
• Plank Jacks x 10 IC
• Mountain Climbers x 10 IC
• Calf Stretch

• Run .25 Mile
• LSS x 10 IC
• LBCs x 10 IC
• Heels to Heaven x 10 IC
• Moroccan Nightclub x 10 IC

• Run .25 Mile

The Thang:

Merkin / Big Boy Ladder

• Complete 10 Merkins, 10 Big Boys
• Complete 9 Merkins, 9 Big Boys
• Continue until 1 Merkin and 1 Big Boy
• Run .25 Mile

Whiteboard of Pain

• Complete exercise 1, then run to the the bottom of the high school parking lot and back
• Complete exercises 1 and 2, then run to the bottom of the high school parking lot and back
• Complete exercises 1,2, and 3, then run to the bottom of the high school parking lot and back
• Continue until exercises 1-10 are completed with a final run
• If ahead complete extra exercises or extra round

1. Derkins x 12
2. LBC’s x 12
3. Cinder Block Curls x 12
4. Flutters while holding block above head x 12 (2 is 1)
5. Big Boys x 12
6. Cinder Block Shoulder Press x 12
7. Dips x 12
8. Triceps Extensions x 12
9. Mountain Climbers x 12 (2 is 1)
10. Man Makers x 12

Extra Credit:

• Run .25 Miles
• American Hammer x 20 IC
• Run .5 Miles
• Donkey Kicks x 40
• Run .25 Miles
• Dolly til time

Done!

MOLESKIN:

Great job out there today everyone.  First time caller Premature decided to Swarm it up this morning.  It’s great to see different pax challenge themselves every week, well done Premature.  Today’s goal was to not be as run heavy but spend some time getting uncomfortable with exercises and some block/rock work.  Hopefully that was accomplished.  Goodfella as usual was crushing this type of workout but he got to experience Briarcrest’s newest beast Tool Time up front crushing it as well.  Great job gents.  Wolverine, Dasher, Foundation, Glidah, and Zin were all moving and really pushing the pace.  And how about Nails?  The man was flying by everyone on that last 400, looks like a different person.  I guess when you lose over 20% of your body weight you are, nice job.  I hope everyone has a safe and happy holiday weekend with their families.

ANNOUNCEMENTS:

• 100 PAX challenge is here. 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.
• Premature is on FOR HIS DEBUT VQ tomorrow morning at Blackhawk at 7:00am.  Don’t want to miss this!