60s Block Party

60s Block Party

Workout Date:

10/03/2018

QIC:

Rousey

PAX:

Vitamin D, Boxcar, Beefsteak, Brown Bag (Respect) and Quaker (AOQ)

The Thang:

Conditions: Mid/high 70s with only a light layer of SC humidity.

This morning was one of YHC’s routine monthly Qs at his home AO #BombSquad (BS).  Vitamin D (who is a beast always coming up with some great Qs!) had introduced the PAX (via his Iron Pax inspired beatdown this past Saturday) to an exercise called a “man-maker” (MM).  The MM is basically a burpee with a standard cinder block that is lifted during the jump at the end of the rep.  Not overly difficult, but (with multiple reps.) will wear you down – sweat dripping on your block.  It’s been a popular exercise this week; Quaker used it on Monday to torture the PAX.  The gift that keeps on giving!  So, today’s #weinke left out QIC’s usual MO (the bucket) and instead had ourselves a cinder “block” party (with MMs in the playlist) – 60s style – punctuated by some Grateful Dead tunes at the beginning & end ala Brown Bag (respect).

Hello, welcome to F3, disclaimer, and mission statement…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBACs forward and back.

Mosey to the back of the Carolina Forest’s Community Church’s youth center and grab a cinder block.

60s Style Block Party:

Each Pax completes the entire list preferably with a cinder block; however, exercises could be broken down in sets done in any order.  Most broke it down into 4 sets.

60 Merkins – staggered.

60 MMs.

60 Kettle Bell style swings.

60 American Hammers – 4-ct.

60 Big-Boy Sit-Ups.

60 Jump Squats.

60 R side Calf Raises

60 L side Calf Raises.

4 laps around church building (with block in tow).

Time!  Beefsteak finished (but the workout appeared to have actually challenged him…just a little).  Everyone else almost made it through.  Boxcar and Quaker (both very fit dudes) appeared to have “thoroughly” enjoyed the MMs.  YHC did all the exercises and modified the laps (not bad for the gimp).

COT
Count-O-Rama 6
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Beefsteak.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Lots of 3rd F opportunities with the hurricane/flood recovery efforts.

NMMS: Honor to Q and support BS!  The BS AO consistently delivers high quality bootcamps that are challenging, but scalable encouraging the PAX to move past their limit at each post.

NMMS2: YHC/”stone” met with his “blade” later in the day for fellowship/discussion to continue our year-long Whetstone journey!

Aye!

Rousey

If someone thinks that love and peace is a cliche that must have been left behind in the Sixties, that’s his problem. Love and peace are eternal. John Lennon

Leave a Reply