Block Day

Block Day

Workout Date:





Brown Bag (RESPECT), Burgundy, Valvano (QIC)

The Thang:

1 minute warning

Disclaimer given

SSH x 25 IC
TTT x 10
Imperial Walkers x 10 IC
Windmills x 10 IC
LBAC x 10, Reverse LBAC x 1, BBAC x 10, Reverse BBAC x 10 all IC

Mosey over to the coupon pile for a block (Immediate grumblings about #murderbunnies ensued) and head to the bleachers.

At the 4 sets of bleachers:
1st: 10 block curls, rifle carry block up and then carry however needed back down – be careful of slippery steps
2nd: 10 block curls, 10 block tricep extensions, rifle carry up, get back down
3rd: 10 curls, 10 tris, 10 overhead press, rifle carry up, get back down
4th: 10 curls, 10 tris, 10 OH press, 10 squats, rifle carry up, get back down

Carry blocks to the track.  At this point YHC made the disclaimer that I was modifying based on numbers … we’d see how this works out…

Brown Bag and Burgundy would wait at the corner of the track with blocks while YHC moseyed to the far corner 200m away.  Once there, Burgundy would leave his block behind and sprint to YHC.  YHC would sprint to Brown Bag, and Brown Bag would sprint to Burgundy.  If you weren’t the PAX sprinting 200m, you were to hold plank or do block merkins until you were “tagged”.  This didn’t work quite as well as YHC had hoped, but has potential.  With larger numbers, a good relay race could be had.

After each PAX sprinted 600m total, we moved to midfield with the blocks for #merkinsaroundtheclock

Round 1: 20 merkins (5 with hands on block, 5 with left hand only on block, 5 with feet on block, 5 with right hand only on block – rotating your body 90 degrees each time), 20 squats, mosey 50yd and back
Round 2: 16 merkins (4 per position), 16 squats, mosey 40yd and back
Round 3: 12 merkins, 12 squats, mosey 30 yd and back
Round 4: 8 merkins, 8 squats, mosey 20 yd and back
Round 5: 4 merkins, 4 squats, mosey 10 yd and back

YHC called for a “quick 10 count” and Brown Bag took it literally, so we rested for about 1.5 seconds.

Round 6: 4 merkins, 4 calf raises, reverse mosey 10 yd and back
Round 7: 8 merkins, 8 calf raises, reverse mosey 20 yd and back
Round 8: 12 merkins, 12 calf raises, reverse mosey 30 yd and back
Round 9: 16 merkins, 16 calf raises, reverse mosey 40 yd and back
Round 10: 20 merkins, 20 calf raises, reverse mosey 50 yd and back

Time to get the blocks back to the pile.  YHC called for #murderbunnies all the way there and for a second Burgundy took it seriously.

Once back on the pavement there were a couple minutes left for Mary.

Flutter Kicks with block overhead/pressed x 15 IC
LBC with block x 15 OYO
BBSU with feet in block x 15 OYO
Plank on block to mountain climbers x 15 IC

1 minute left, so 15 curls and 15 tricep extensions OYO

Time Called

Count-O-Rama – 3
– TONS of announcements right now.  10yr, FreedToBleed, BlackBeard convergence, new AOs, Sweet Tooth 8K, 9/11 workouts, CHAD1000X, etc., etc.
– Check your email for an update from the Nant’an for more details


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