Mondays have recently been turned into an all cinder block beatdown with no running, which is exciting news for a few of our banged up PAX. I took it upon myself to Q a block workout for the first time to challenge myself. Disclaimer/warning was given and off we stayed put for some warm up.
Warm Up:
- SSH x 20 IC
- Windmills x 10 IC
- Arm circles fwd/rev x 10 IC each
- Self love x 15 IC
- Mountain Climbers x 20 IC
Tha Thang Part 1:
Flora 1-2-3: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
This took a lot shorter time than I anticipated but thankfully I had more fun in store.
Tha Thang Part 2:
Block Webbs: A Jack Webb using a concrete block incline merkin & a block press instead of an air press.
As I’m typing this I failed to catch the instruction to do an inclined merkin so we did regular merkins instead. After 5 rounds YHC needed a rest. I had the full intention of making it to 10 rounds so we started up again. However YHC’s arms were shot and I stopped the misery at 8 rounds.
Tha Thang Part 3:
Butkus: 1 minute step ups on cement planters for each leg with 30 sec rest between rounds. 2 round performed with each leg.
Tha Thang Part 4:
Lagniappe: Biceps curls and overhead triceps extensions 2 sets x 20 reps each using cinderblock.
Supine chest press with cinderblock 2 sets x 20 reps. Sandwiched in between was a set of 15 reps of supine arm raises with cinderblock.
5 minutes of round robin mary were performed.
Count off, name-o-rama, announcements, intentions, physically distanced COT.