Whoooooo! It’s my 1 Year Anniversary from my first post and receiving the name Lumbergh! So I decided to throw a Brick-Block Party. Let’s do this!
Warm Up
Side Straddle Hops
Imperial Walkers
Little Baby Arm Circles
Big Arm Circles (no not lazy here, just prepping the PAX for the Brick-Block workout)
1 lap gravel parking lot Mosey
Grab a Brick
Brick Party: Wing-Back-Front
Right Wing-Back-Front
Right arm Cusack 1/6 way down circle.
Start on hands and knees. With right hand, grab brick and pull arm straight out from body (like a wing) the back in. 10 reps.
Right arm Cusack 1/6 way down circle.
Go back to hands and knees. With right hand, grab brick and pull arm back then back down to ground. 10 reps.
Right arm Cusack 1/6 way down circle.
Go back to hands and knees. With right hand, grab brick and push arm forward then back down to ground. 10 reps.
Left Wing-Back-Front
Repeat the Right Wing-Back-Front but with the left arm
Repeat the course again doing the Right Wing-Back-Front then the Left Wing-Back-Front. Put brick away and grab a cinder block. Go to large soccer field and line up on sideline.
Block Party
The Swing
Start with cinder block between legs holding on with arms. Thrust hips forward to make the cinder block swing up level to chest and swing block back down between legs. This is 1 rep.
Mosey to mid-field and back.
The Swing 2 reps – mosey
The Swing 3 reps – mosey
The Swing 4 reps – mosey
The Swing 5 reps – mosey
1 minute low plank
We took a block party rest and performed a 60 second low plank
Block LBC-Block Hops
10 LBCs with block on chest
10 hops (over & back = 1 hop) over block
Mosey to mid-field and back
Repeat 2 more times
Shoulder Press-Curls
10 shoulder press
10 Curls
Mosey to mid-field and back
Repeat 2 more times
Put block away and circle up in parking lot
Sally Up-Sally Down
It’s not a party until the music starts. Until our 45 minutes expired, listened to Sally-Up-Sally Down. When lyrics say “Sally Up” PAX hold the plank position. When lyrics say “Sally Down” PAX hold a low merikn.
Circle up around flag – name-o-rama
Announcements
- Saturday 8/5/2017 – Lake Murray F3 Convergence at Strut @ 6:15 AM- 4 year anniversary
- Raffle for light up vest – $5 entry – organized by Skunky – all proceeds go to Cheech’s family
- FNG Side Effects – http://www.leospride.org
Welcome FNGs
- Crouton
- Side Effects