Brick & Block Escalators

Scene: Monday 9.30.19 0530 hrs
AO: Gloom Mountain
Count: 17
PAX: Paperboy, Headgear, Sloss, Chisel, Knots, TechDeck, Cart Boy, The Flipper, Bates, Saturn, Burger, Alamo, Happy, Fabio, Raji, Johnny, Dunlop
QIC: Dunlop

Monday, end of September, way to freaking hot for this time of year… high around 100 degrees today. 17 strong PAX slung around some blocks and bricks this morning with some light running mixed in… here’s how it all went down:

WARM-O-RAMA:

10 Donkey Kicks IC
20 LBACs forward/back
30 Merkins
40 SSH IC
50 LBCs OYO

THE THANG:

PAX number off by 2s:
1s – grab bricks
2s – grab blocks

Mosey to Field / Track… Time for BRICK/BLOCK ESCALATORS

50yd Sprint down and back between each exercise

Group 1 – BRICK ESCALATOR:
10 Brick ManMakers
20 Brick Hammers (4-count)
30 Brick Boy Sit-ups
40 Brick Raise Roofs
50 Brick Curls (Each Arm)

Plank for the 6… Mosey 1 lap around track… flapjack

Group 2 – BLOCK ESCALATOR:
10 Blockees (Block Burpee)
20 Block Bent Over Rows
30 Block Chest Press
40 Little Blockie Crunches
50 Block Goblet Squats

Hold Al Gore for the 6… Mosey 1 lap around track… Mosey back to flag to return blocks and bricks… Mosey over to benches

50 Dips
40 Step-Ups (20/leg)
30 Decline Merkins
20 Flutter Kicks IC
10 Burpees

COT:

  • Quick Word for the Day:  Lean on each other, support each other… show up to F3 for the man beside you, not for yourself.
  • Name-O-Rama
  • Announcements: 200 Tuesday on 10/1/19, Rucktoberfest 2019, Special Sunday Workout on 10/6/19 at The Stadium to host Gobbler from F3 Pittsburgh
  • Prayer
  • LEAD on 3!

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