Written by Disclaimer
Core Principles
Warm Up
SSH X 25 IC
Rocky Balboas x15 IC
Imperial Walkers x15 IC
Week Pickers x10 IC
Arm Circles x10 IC (both directions)
Arm Pretzels x10 IC
Mosey around the parking lot
The Thang
Curls in Al Gore
8-count Pull, Push and Press exercise (show to know)
3 Rounds of exercises, 10 reps/exercise followed by a Mosey across the parking lot between each exercise rep
Curls
Skull Crushers
Military Press
Goblet Squat
Block Merkins
Trips across the parking lot 1 x each exercise
Zemperini Carry
Farmer’s Carry
Murder Bunny
Back to the circle
Military Press in Al Gore
8-count block Man Makers
Mary
Block hold Flutter Kicks x25 IC
Block lift In the Morning x15 IC
Block hold Gas Pumps x15 IC
Short Gumby
COT
Moleskin
High 30s and clear
PAX: Pappy, Coyote, Wrigley, DC, Kitty, Chirp Chirp, Cosmo (Q)
7 PAX posted for a Fun with Blocks Block Party. The morning started with a short admiration of the PAX’s blocks (followed by an awkward silence and normal F3 morning humor) and quickly jumped into an accelerated warm up. The Pull, Push, Press only went 5 reps as Q modified due to failing arms on the push section, Pax gladly obliged.
The rounds exercise was awesome as the group moved together allowing for some good mumble chatter and motivation, interjected (as usual) with the Q’s normal comedic relief (Q appreciates the patience of the captive audience).
The day rounded out with 8-count man makers (always a crowd favorite) and a block party core session in which inspired Kitty to say something about a hernia. Q took that as a good sign. Everyone was glad when that was over…especially Wrigley as he wasn’t even sure who he was during the name ‘o Rama (ref video). Q was both amused and pleased.
Excellent work today men!
Keep pushing, keep getting better and keep passing it along.
Always a privilege,
Cosmo