The CAT guys announced on Friday that they were planning to come join us for the Saturday semi-vergence of surrounding AOs. So I figured I better have something fun for them. The block workout used was one previously “rained out” by one of the hurricanes so I wasn’t sure how things would go. It seemed to get the blood flowing alright.
It was in the high 40s. One for a 2 mile RuckLite around the school.
1 minute warning, intro, disclaimer, no FNGs (we gotta work on that), prayer
Everyone grab a block and line them up on the band field goal line. Then circle up for the COP:
- 15x SSHs IC
- 15x Imperial Walkers IC
- 15x Mountain Climbers IC
Go back to your block (well any block) for the OYO block workout consisting of:
- 10x Jump Over Block Hand Release Burpees, advance 10 yards carrying block overhead and wait on the six
- 20x Block Thrusters, advance 10 yards carrying block overhead and wait on the six
- 30x Block Drag Merkins, advance 10 yards carrying block overhead and wait on the six
- 40x CFTGs, advance 10 yards carrying block overhead and wait on the six
- 50x Block Bear Hug Squats, advance 10 yards carrying block overhead and wait on the six
- 60x Block Overhead Presses, advance 10 yards carrying block overhead and wait on the six
- 70x Block Bent Over Rows, advance 10 yards carrying block overhead and wait on the six
- 80x BBSUs with feet inside block, advance 10 yards carrying block overhead and wait on the six
- 90x Sumo Block Squats, advance 10 yards carrying block overhead and wait on the six
- 100 yards Block Drag Bear Crawl back to the beginning, wait on the six
Since the block bear crawl is always terrible, we took a running rest by jogging down the opposite goal line and back. Then we returned the blocks to the pile and met back on the parking lot curb. We sat with our legs hanging off the curb to finish out with a little/lot of four count Mary:
- 20x Flutter Kicks IC
- 20x Gas Pumps IC
- 20x American Hammer IC
- 20x Bay City Scissors IC (we did flutter, flutter, out, in for the cadence)
- 20x Dolly
- 20x E2K (switching sides midway)
- 20x Freddy Mercury
- 10x LBFCs (only ten because it takes more coordination than we had collectively)
- 20x Monkey Crunches
- 20x Reverse Crunches
- 20x Rosalita
- 20x Weezy Jefferson
- 20x Windshield Wipers
Somewhere in there we took a plank break (rh up/down, lh u/d, rl u/d, ll u/d) with a little upward dog to stretch the abs.
Since things wouldn’t just be right without it, we finished with the Slumlord specialty. He called his on exercise we desperately needs to get on the Exicon…
- 20x Eggrolls
I think that covered most everything we did this morning. Enjoyed it fellas…
T-claps to Honey Boo Boo, Chuck Wagon, Iron Mary and Brick for helping with some moving boxes for a Veteran after the workout!
Announcements:
- Mentor Program needs mentors
- Harry Bison (trail run) – 11/18
- Lexington Half/Cheech 10k – 11/10
- Wildcat CSAUP – 12/1
- Christmas Party – 12/14
- Scotch GoRuck – TBD
- Knozit 100miler – HC TBD
- P200 teams/formed signing up
- 50k January 2019
- Ragnar Relay – GraveDigger interested in doing this/Scotch was an HC
Prayer Request:
- Mothers in general
- PAX that are recovering from injury
- Marriages