• When: 07/11/2017
  • QIC: Neon
  • The PAX: Cornwallis, Snookie, Flight Risk, Dufresne, Stats, Sacajawea, Pot Hole, Orville, Timber, Bolt, Hope Solo, Abby Wambach, Wojo, Skipper, Harper Valley, Big Load, Sully


FUN WITH BLOCKS

Condition:  74 and humid18 PAX emerged from the gloom on a humid morning to enjoy Neon’s workout.  Due to a last minute notice, Neon’s workout included two throwbacks thanks to Hope Solo. All was going well until the PAX circled up at the corner of Lyttleton and Chestnut for a few short exercises when half of Camden seemed to drive through the intersection throwing off our mojo.  The PAX recovered with an Indian Run to Pine St for another Battle of Pine St Hill.  Neon introduced a new exercise called Bears and Blocks which included bear crawls and dragging blocks.  Mumble chatter began in earnest at this point. After four rounds of block work, the PAX had enough for the day.Warm UpMosey and Circle-Up.

  • SSH x 25 IC
  • Little Baby Arm Circles—Front/Back. x 15 IC
  • Raise the Roof x 15 IC
  • Overhead Clap x 15 IC
  • Merkins x 15 OYO
  • Squats x 15 IC

Mosey to corner of Lyttleton and ChestnutLBC x 20 OYO
Merkins x 20 OYOIndian Run to corner of Lyttleton and Pine StreetPartner Up with Sprints up the hill for 3 rounds while partner completed sets of Russian Twists, Flutter Kicks, and the Iron Cross.Run backwards up hillIndian Run back to corner of Lyttleton and ChestnutE2K (oblique crunch) x 15 each own leg OYO
Merkins x 20 OYOTo Tennis Court to grab blocksBears and BlocksGet on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.Round 1 of PAX on/with his Block:

  • 20 Mountain Climbers on Blocks
  • 20 Merkins on Blocks
  • 20 Overhead Presses
  • 20 Squats with Blocks

Plank until everyone done. Round 2:

  • 15 Mountain Climbers on Blocks
  • 15 Merkins on Blocks
  • 15 Overhead Presses
  • 15 Squats with Blocks

Plank until everyone done. Round 3:

  • 10 Mountain Climbers on Blocks
  • 10 Merkins on Blocks
  • 10 Overhead Presses
  • 10 Squats with Blocks

And if that wasn’t enough, Round 4

  • 5 Mountain Climbers on Blocks
  • 5 Merkins on Blocks
  • 5 Overhead Presses
  • 5 Squats with Blocks

SSH x 50 OYOHigh plank, left arm up, high plank, left arm up, high plankRETURN TO FLAG FOR BOM

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