- When:01/09/2023
- QIC: Midriff
- Pax: chippy, das_boot, f3bigtuna, firestarter, Franky, Hippie, Lawfawnduh, One Star, Point Break, Prohibition, Rudy, Wingman
The 8-Block
DATE: 2023-01-09 AO: Firestarter Q: midriff PAX: das_boot, Franky, f3bigtuna, chippy, Point Break, Hippie, Rudy, one star, prohibition, Lawfawnduh, wingman FNGs: None COUNT: 11 WARMUP: SSHs, IWs, Mountain Climbers, runner’s lunge, calf stretch, merkins and little/big arm circles. Dynamic running stretches on our way to Target. @Prohibition thought he was at Swift for a running workout.
THE THANG: Journey to the ole cinder block pile on the side of Target. I brought 6 fresh blocks, so we had just enough coupons to go around. 8 sets of 4 exercises, starting with 2 reps each and moving all the way up to 16 reps. First set: block merkins, curls, press and tricep extension. After each set jog to a light on the right and back. Higher rep count means further run. Second set: squats, bent over rows, forearm pulses and block-ees (burpees with an overhead press at the end with block). Block-ees were definitely crowd favorite. Make it three sets in and it’s time to mosey home. Stop for 50 wall presses before making it home.
MARY: Flutter kicks with block in between sets.
ANNOUNCEMENTS: @Franky has done a phenomenal job getting Q’s lined up for the next 2 months! #rockstar
COT: Shoutout to all the HIMs who have helped out to cover a meal while my house has been out of commission from a pipe bursting and flooding the first floor over Christmas. Truly blessed to receive meals and encouragement while we navigate the home repair.
I shared my 8-Block resource for planning my time/effort in 2023. It’s a phenomenal resource for defining my concentrica, and 1st F, 2nd F and 3rd F goals. I’ll share a link to the original podcast and my 8-block for accountability. It’s easy to state a goal, it’s harder to find men to share it with who you know will hold you accountable. That’s what the 8-block is all about!
THE THANG: Journey to the ole cinder block pile on the side of Target. I brought 6 fresh blocks, so we had just enough coupons to go around. 8 sets of 4 exercises, starting with 2 reps each and moving all the way up to 16 reps. First set: block merkins, curls, press and tricep extension. After each set jog to a light on the right and back. Higher rep count means further run. Second set: squats, bent over rows, forearm pulses and block-ees (burpees with an overhead press at the end with block). Block-ees were definitely crowd favorite. Make it three sets in and it’s time to mosey home. Stop for 50 wall presses before making it home.
MARY: Flutter kicks with block in between sets.
ANNOUNCEMENTS: @Franky has done a phenomenal job getting Q’s lined up for the next 2 months! #rockstar
COT: Shoutout to all the HIMs who have helped out to cover a meal while my house has been out of commission from a pipe bursting and flooding the first floor over Christmas. Truly blessed to receive meals and encouragement while we navigate the home repair.
I shared my 8-Block resource for planning my time/effort in 2023. It’s a phenomenal resource for defining my concentrica, and 1st F, 2nd F and 3rd F goals. I’ll share a link to the original podcast and my 8-block for accountability. It’s easy to state a goal, it’s harder to find men to share it with who you know will hold you accountable. That’s what the 8-block is all about!
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