Ten men posted in the misty gloom of City Park this morning to better their bodies and minds. YHC had the Q and had been kicking around some wacky ideas for the workout. After much analysis throughout the week, it was concluded that we would merge the Monday Rock City workout into Saturday. The one glitch to this plan was the City Park AO lacked the necessary boulders needed to duplicate Rock City, which was something we would overcome. After planting the shovel flag and the usual disclaimer, we were off in a mosey to the Great Lawn. Just before circling up, YHC noticed a crisp $5 bill laying in the grass and scooped it up for the coffee fund but somehow it later wiggled it’s way out of YHC’s pocket, most likely during the wife pleasers or block crunches.
The Warmup:
SSH IC x25
Arm Circles IC x25
Windmills IC x25
Plank Jacks IC x25
IPW IC x25
Mosey to the ledge by the sculpture garden for Box Jumps x15 OYO then mosey to Roosevelt Mall for some quality time with masonry objects. YHC had staged his truck loaded down with concrete blocks so down the tailgate went and out the blocks came. Each PAX gloved up, grabbed a block, lifted it overhead, and walked out to the adjacent field for some fun YHC explained that this would be a learn-as-we-go type of deal so rep counts would vary and the need to modify technique and speed may be necessary.
Block Party – Round 1 (all w/Blocks):
Row IC x20
Lunge Twist Left IC x15
Curls IC x20
Lunge Twist Right IC x15
Overhead Press IC x15
Squats IC x20
Curls IC x15
Block Swing (between legs) IC x15
Merkin w/RH on block OYO x15
Side Jumps over block OYO x15
Merkin w/LH on block OYO x15
Break from circle to pair off for:
PAX #1 – Farmer’s Carry of both blocks to hill (50yds), knock out 5 Burpees, and Farmer’s Carry back while
PAX#2 cranks out LBCs (total was around 60-80)
Block Party – Round 2 (all w/Blocks):
Ground to Overhead Lift (L to R) IC x15
Tempo Step-ups on block IC x20
Ground to Overhead Lift (R to L) IC x15
Curls IC x15
Squat Press IC x12
Curls IC x12
Squats IC x15
Merkin w/RH on block OYO x10
Side Jumps over block OYO x10
Merkin w/LH on block OYO x10
Break for quick hydration and line up on Roosevelt Mall for a 3/4 mile Indian Run.
Mosey back to field for:
Block Party – Round 3 (all w/Blocks):
Cockroach Crunch w/Block (on six, legs up, block on chest, sit/lift up to touch block to shoes) IC x15or20?
Wife Pleasers w/ feet on block IC x25
Plank hold w/ right elbow on block and left leg up
Plank hold w/ left elbow on block and right leg up
(Time expired at this point. YHC wishes he would have done the Russian Twists w/block and also Knee-Ins w/ block…maybe next time)
Mosey to flag for the usual announcements. T-claps to Bubba who posted solo in the rain on Thursday AM…great dedication. YHC informed the PAX this April makes one year of his involvement w/F3. Thanks to everyone for pushing me to get stronger and healthier. T-claps to Amnesty for EH-ing me on that rainy Saturday morning last year for a dose of Duck Diarrhea. It was so lovely I’ve been coming back ever since. Prayed for those with illness and injuries. Also prayed for an end to the recent uptick in violence in our community along with the victims and their families affected by violence. Ended with a tidbit that YHC came across: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”
Thanks for letting me lead.
-Tool
