0530 @ The Hill For BlockParty with a nice pleasant morning @ 39 Degrees. 21 PAX at the Hill for the Block Party. We had music, 1 FNG, Birthday celebration and full body workout Tabata style. Started with Core Principles, Responsibilities and ended in Circle of Trust.

  1. Short Stick
  2. Tulip
  3. Candi
  4. Slider
  5. State
  6. Teddy Bear
  7. Morpheus
  8. Wilson
  9. Kindergarden COP
  10. Pontoon 19
  11. Gary Yohe FNG
  12. Bubble Bath
  13. Runner Up
  14. Cheese Ball
  15. Motor Boat
  16. Quick
  17. Corn Wallace
  18. Square
  19. Carrot top
  20. Nomad
  21. Warm Glow

PlayList On Spotify: https://open.spotify.com/playlist/0PAQGhwvpfy3CwQwaYXxrF?si=J6AOvFSZRpmrBdg_lGtwSQ

Workout Overview:

4:30 Min Cap Work Period
7 Rounds with 2 different exercises in each session
Each sessions starts with a Buy In (Running Down and Back in East Parking Lot)
30 Second Rest between rounds

Round 1 ~ Buy In Down and Back 4 Min Cap

  • Chest Presses ~ 20 Reps
  • Incline Presses ~ 15 Reps

Round 2 ~ Buy In Down and Back

  • Seated Shoulder Press ~ 15 Reps
  • Cinder Block Curls ~ 15 Reps

Round 3 ~ Buy In Down and Back

  • 21s
  • One Arm Pushups ~ 10 each arm

Round 4 ~ Buy In Down and Back

  • Front Raises ~ 10 Reps
  • One Arm Rows ~ 10 Reps Right and Left Arm

Round 5 ~ Buy In Down and Back

  • Laying Extensions ~ 15 Reps
  • Standing Extensions ~ 15 Reps

Round 6 ~ Buy In Down and Back

  • Squats ~ 15 Reps
  • Hip Bridges ~ 15 Reps

Round 7 ~ Buy In Down and Back

  • Hold Block for Scissor Kicks ~ 20 Reps (Once Finished put block off to the side)
  • Heel Tap Crunches. ~ 20 Reps

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: