STEPPING UP: A Cinder Block Study

STEPPING UP: A Cinder Block Study

Workout Date:





Boxcar, Kitten, Skidmark, Handy Manny, Crankbait

The Thang:

Weather – 29 degrees and clear

I arrived with a trunk full of cinder blocks to find Boxcar waiting patiently for the rest of the Pax to arrive. Soon,the pre-run Hulkamaniacs showed up from their run over the bridge (props to Kitten, Skidmark & Handy!)


1 minute warning

Welcome & disclaimer given

We warmed up with:

SSH x 20

Windmill x 20

TTT x 20

LBAC forward & reverse x 15


Coupons were then collected and brought to the circle. The Pax rejoiced at the sight of the cinder blocks -YHC brought the heavy versions. We then proceeded with the workout entitled STEPPING UP, commemorating the kickoff of our 3rd F Men’s Leadership Study this coming Tuesday.



S – Sumo squats

T – Tricep dips

E – Extensions (overhead tricep)

P – Push presses

P – Push ups (Merkin)

I – Incline Merkins

N – Negative curls (1 count concentric, 3 count eccentric)

G – Goblet Squats

U – Upright rows

P – Plate curls


When possible, all exercises were performed with coupons.

First round – 10 reps each exercise, performed back-to-back, no rest

Second round – 25 reps each, mosey around the lot in between each exercise while carrying our coupons.  During Merkins, half the Pax farmer carried 2 coupons while the others exercised. Then flip-flop.

Third round – 10 reps each exercise with a 10 count in between to allow the burn to dissipate.

Fourth round – large lap around lot without coupons, followed by short lap with coupons.

Fifth round – Thunderstruck with 6 inch holds and flutter kicks.  Skidmark mentioned that this felt like a form of “water torture” around minute 3.  All of the remaining pax agreed.


Time called

Count-o-rama – 5


Announcements – Men’s study 1/23/18 6:30-7:30 at Waterway Palms Clubhouse.  Need some HCs.  Also, Happy Birthday to Flyover.

Prayer Requests and Prayed it out.


Moleskin:  Forgive the rambling, but preparing for the men’s study has helped me do some thinking about our brotherhood in F3.  At the beginning of the workout, I asked the pax to think about the burdens, pressures and stresses that we face as men (credit to Hoedown for your inspiration on this).  I asked that throughout the workout, we envision the cinder block coupons as the burdens that we often carry.  As I wrote the workout last night, I felt a lot of similarities to every day life.  In the beginning of the workout, the coupons felt lighter and manageable.  At times, they felt much heavier and more difficult to maneuver.  In the middle of the workout, half the pax picked up all the coupons and carried them for the rest of the group.  Then, the other half of the pax returned the favor.  Coupons got mixed up and we carried the burdens (err.. coupons) of our fellow pax.  Then at the end, when the pax felt like they were finally done with coupons, I asked them to pick them up one last time and run one final lap together.  Thanks to all of the F3 men who come out every morning for themselves, and each other.  Always an honor to lead.


“As iron sharpens iron, so one man sharpens another.”

Proverbs 27:17


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