[Low Dot had the queue this morning. Silver Bullet has the honor of posting the workout.]
Conditions – typical Columbia in July, humid [hazy enough to look like smoke on the water]
Jog to block cage, get block and 2 bricks
SSH x 20 @ 4 ct
Imperial Walker x 20 @ 4 ct
Mountain Climber x 20 @ 4 ct
Shoulder Circles x 10 front 10 back @ 4 ct
Alt Merkins on block – Left hand down right on block, both on block, left on block right down, both on block x 15
Triceps Extensions with bricks x 20 @ 4 ct
7-7-7 Curls with block
Standing Shoulder Press with block x 20 @ 4 ct
Squats with block x 20 @ 4 ct
Russian Twist with bricks x 20 @ 4 ct
Jog around school, back to circle, plank
Bench Press with block x 20 @ 4 ct
Nose Breakers with bricks x 20 @ 4 ct
7-7-7 Curls with block
Shoulder Raises – Front with bricks x 20 @ 4 ct
Lunges with bricks x 10 each leg
Big Boy Sit Ups with bricks x 20 @ 4 ct
Jog around school, back to circle, plank
Merkins with feet on block, hands on bricks, 10 slow @ 4 ct
One Arm triceps extension with brick x 20 each arm @ 4 ct
Negative Curls with block, 10 @ slow 5 ct
Shoulder Raises with bricks – sides – 20 @ 4 ct
Squats with block x 20 @ 4 ct
Crunches touch heels with hands x 25 @ 4 ct
Jog around school, back to circle, plank
Flies / Nose Breakers / Bench Press with bricks x 20
Bench Press with block x 20 @ 4 ct
The Hannah – wall sit with bricks, spell alphabet, spell Hannah
Return blocks to cage, jog around school to parking lot, plank
COT
Devo
* This quote, and the unofficial re-naming of the exercise, comes from Backdraft.