12 Pax including 1 FNG, Rock Drop (Kyle Adams) post for a Block workout. Some of the regulars were missing but there were plenty of guests there to fill the ranks.
Weather was 50ish and clear
The Thang
Warmup:
SSH x 20IC
TTT x 20 IC
IW x 20 IC
Mosey to Block Pile & Circle Up
Merkins on Block x 10 IC
Block Curls x 10 IC
Block Presses x 10 IC
Tricep Extension x 10 IC
16 Count BlockBuster – Merkin,Curl,Press Tricep Extenson
4 Corners with Block:
Lunge Short Side, 20 Merkins
Run long side, 20 Merkins
Lunge Short Side, 20 Merkins
Run Long Side, 20 Merkins
Pain Train W/Blocks
Run to first row – 10 Squats
Return to the Start – 5 Burpies
Run to first row – 10 Squats, Run to second row – 10 Merkins, Return to First Row 10 squats, return to start 5 Burpies
Continue for 4 round, adding a row and alternating squats and merkins at each row out and back, 5 burpies at the end
Circle up For Block Ladder
1 Merkin – 4 Presses
2 Merkins – 8 presses
Add 1 Merkin and 4 presses each round up to 7 Rounds
Return Blocks
COT
BOM
Announcements: F3 5K