28 Faithful PAX showed up for another Bulldog Block Party Thursday morning. Temps were in the low 60s and conditions were prrrrrrrfect.
The Thang:
SSHx x 15 IC, Squats x 15 IC, Tank Busters x 15 IC
Little Arm Circles x 15 IC – Reverse, Overhead claps x 25 IC, Carolina Dry Docks x 15 IC
BBSUs x 15 IC, Flutter Kicks x 20 IC, Iron Crosses x 15 IC
Mosey to Block set up and everyone grabbed a block. PYT was given the two mutant blocks to alternate with
1 Merken on block, 2 curls with blocks, 4 shoulder presses with blocks
2 Merkens on blocks, 4 curls with blocks, 8 shoulder presses with blocks
3 Merkens on blocks, 6 curls with blocks, 12 shoulder presses with blocks
4 Merkens on blocks, 8 curls with blocks, 16 shoulder presses with blocks
5 Merkens on blocks, 10 curls with blocks, 20 shoulder presses with blocks
Then back down:
4 Merkens on blocks, 8 curls with blocks, 16 shoulder presses with blocks
3 Merkens on blocks, 6 curls with blocks, 12 Shoulder presses with blocks
2 Merkens on blocks, 4 curls with blocks, 8 shoulder presses with blocks
1 Slow Mo Merken on block, 2 curls with blocks, 4 shoulder presses with blocks
Mosey to end of field…
10x 100 yard wind sprints
Lineup on block, brick, log formation (Circle Merkens) and get in a beginning Merken position
As YHC carried log around formation, the PAX did Merkens on the logs moving to their right or left, depending on which direction YHC carried the log. As YHC returned to the starting point and put the log down, PAX got a 20 second rest. We did this 5 times. Then Netflix stepped up and carried the log around 3 consecutive times while YHC and the remaining PAX completed the Circle Merken formation. A real shoulder burn for sure!
Mary:
25 x Flutter Kicks IC
25 LBCs in IC
Finished up with a request from No Show and Weekend Special.
Three minute cardio blitz with The Charmer–thanks again to Kings of Leon for making this exercise become a real kick in the tail. If you don’t know what it is, find a Bulldog Q near you and come check it out.