- QIC: Maximus / Cake Boss
- When: 12/02/14
- Pax: Decibel, Senator Tressel, Chaser, CSPAN, Cake Boss, Anchorman, Opie, MacGuyver, Beacon, Ringer, Sharknado, Bluetooth (FNG), Deacon, Chicken Hawk, Duck Hunt, Bird Cage, Crab Cakes, Jeckyll, Twister, Green Wave, Fist Pump, Pusher, Maximus, (sorry we are missing one name....we still love ya!)
- Posted In: Block Party
24 PAX came to WEP for a daily dose of downpainment. 9 brothers took on the hour long Black Diamond led by Maximus while 15 others met Cake Boss for an old school Block Party.
The Thangs:
Black Diamond:
9 men rallied at 0500 to plant the Black Diamond Shovel Flag and test themselves at the hands of Maximus.
Run to the 160 Parking lot (not sure the name of it):
4ct run in place x 20
10 Burpees OYO
2mins up/downs
Burpee Broad Jumps the length of the lot x 2
Sprint the lot with Bomb Jacks at the end (10, 8, 6, 6, 8)
Indian Gator Merkins: PAX doing LBC’s while last man does gator merkin to the front of the line.
Slow CDD x 10
Senators Plank: Mountain Climbers, Grave Diggers, Dips, Grave Diggers, Wide Arm Merkins x 2
Run to the Statue Hill:
Bear Crawl ½ way up then reverse bear crawl the rest of the way
Bunny Hop up the hill then (12) 3-Way Jumping Lunges at the top
Bear Crawl ½ way up then reverse bear crawl the rest of the way
3 Sprints up the hill with 3 burpees at the top each time
Run to the Playground:
Hanging Pull Ups (do not use momentum) x 10
Planked Dips (Q’s count) x 10
2mins each: Up/Downs, Chop Sticks, Burpees
Hanging Pull Ups (do not use momentum) x 6
Planked Dips (Q’s count) x 10
2mins each: Pepper Grinder, Bomb Jacks
Indian Run back to COT
12/02-Block Party
COP
Run to 160, SSH, IW, CCD, Run to Flags downtown
COP II
Plank Jacks, sumo squat, Seal Jacks,
Mosey to Wall
Wall sit
Bear crawl-10squats- sprint back x 2
Balls to wall
Bear crawl-sprint back x2
Monument Park
20 Dips x2
15 Derkins x2
15 dips x2
10 Donkey Kicks x2
Mosey to stairs across 160
P1-bear crawl up hill run down steps
P2-run up/down ramps
Flap jack
15 bomb jacks
Mosey to parking lot
Partner1 Carries block to curb & back
Partner2 wall sit
Flap jack X 2
Block Party Chase
P1-5merkins and chase P2
P2-run to COT with block
6MM
15 LBCs
15 Flutter kick
15 Rosalita
Super Man
Para shoot
21 Seal Team sit ups
COT
12/12 – Christmas Party open to all PAX with signup genius out on website
12/13 – F3 Dads event for all ages at Alcatrez and Gold Hill YMCA
Great morning with great men. Thank to Maximus and all PAX. I am humbled and honored to be part of this thing we call F3.
Cake Boss