11 PAX posted at Shawshank this morning for some block work and Gauntlet prep. It seemed like we spent most of the time holding blocks overhead, a la the movie Say Anything with John Cusack and his boom box playing “In Your Eyes” by Peter Gabriel. This morning was pretty much exactly like that, and everyone loved it. Here’s how it went:
Conditions: 50 deg F & a couple of rain drops
FNGs, Disclaimer, Prayer
The Thang:
Mobile COP to get the blood pumping:
– Mosey ~1/8 mile, SSH X 15 IC
– Mosey ~1/8 mile, TTT X 15 IC
– Mosey ~1/8 mile, LBAC Forward X 15 IC, Backerds X 15 IC
Mosey to the block pile, grab a block and line up on the end line of the soccer field for BLIMPS:
– Burpees X 5 OYO, carry block overhead to opposite end of field
– Lunges X 10 each leg OYO, carry block overhead to opposite end of field
– Imperial Walkers X 15 each leg OYO, carry block overhead to opposite end of field
– Merkins X 20 OYO, carry block overhead to opposite end of field
– Plank Jacks X 25 OYO, carry block overhead to opposite end of field
– Squats X 30 OYO, Recover
Mosey to middle of the field with your block and circle up for a Block Burpee Bomb:
– All PAX hold block overhead
– First PAX performs 1 block burpee, then resumes holding block overhead
– Moving clockwise, each PAX performs a block burpee and then resumes holding block overhead
– Rinse and repeat, adding 1 block burpee rep until a round of 5 block burpees is completed.
Return blocks to block pile and mosey to Red’s Bridge for an Indian Bear Crawl:
– Line up single file in front of bridge and plank
– PAX at the rear of the line bear crawls to the front
– Continue until opposite side of the bridge is reached
Gauntlet Prep:
– One lap of The Slammer
Mary:
– Flutter Kicks, X 30 IC
– American Hammers X 15, IC
– Hello Dollies X 15, IC
– Boat/Canoe, OMC
– Heel Touches X 10, IC
Recover!
COT
Count-o-rama, Name-o-rama
Lessons Learned:
– Holding blocks overhead for long periods of time was a real crowd pleaser. YHC will document that for future use.
– Regarding The Slammer: absence has not made the heart grow fonder.
– YHC is 90% sure Cheers said something offensive about Ray Charles during heel touches. Not sure what he has against Ray.
Announcements:
– Gauntlet: Pre-Blast
– 4/21: Workout at Central Midlands Transitional Retreat after Shawshank Boot Camp
– 4/28: Brew Ruck: Website
– 5/4: F3 Dads’ Night, see Knozit for details
– 5/5: F3 5K: Pre-Blast
– 5/19: Mud Run: Pre-Blast
– 6/23: Shawshank Barbeque
– 7/14: Carolina Repear
Prayer Requests:
– Moist’s Sister
BOM