As we assembled, reliving Monday’s workout & the Murph, the 2K+ yards of sprints that Chicken Wing had us do at The Coop on Wednesday and Birdcage’s neverending series of plank jacks at WEP yesterday, we readied ourselves for the imminent pain and got on our way.  Leaving the Nation Ford High School football stadium area, we began a mosey up and around the bus loop ending at the stash of cinder blocks near the tennis courts – “hey, cinder blocks all around – woot woot!”.  We then mosey’d down the hill (carrying the cinder clocks), stopped to complete warm-ups consisting of 10 side straddle hops, 10 imperial walkers, 10 low slow squats, 10 morroccan night clubs, and 10 seal jacks (we did not use the cinder blocks in warm-ups, but food for thought for next time), and then continued on to the Sugar Creek Elementary School playground basketball court.  I was clearly not awake when placing the cones out on the court, because the reality of just how dark it was outside became evident when we could not see the exercises written on the cones – frankly, we couldn’t even see the cones.  Using the light on my phone, we preceeded to begin the 4-corners of pain challenge.  A total of 5 cones were placed out – 1 cone in each corner of the the court and 1 cone located at center court.  Each cone (station) had 3 exercises written on them.  Each exercise directly incorporated the cinder block.  Stations 1 & 3 were upper body, stations 2 & 4 were lower body, and center court was abs.  Starting at station 1: the first exercise was completed (25 reps, 15 each side if split left/right), before carrying the block to center court and completing the first exercise (AMRAP until the 6 is in and has completed 10 reps).  The group then proceeded to station 2.  Rinse and repeat until all 3 exercises at all 4 stations (and the associated abs exercises) have been completed, carrying/using the block the whole entire time.  Exercises were completed as follows: Derkins, Leg Lifts, Alternating Back Lunges, LBCs, Wide Arm Derkins, Freddie Mercury’s, Alternating Lunges, American Hammers, Dips, Leg Lifts, Low Slow Squats, LBCs, Overhead Triceps Extensions, Freddie Mercury’s, Squat & Curls, American Hammers, Carolina Dry Docks, Leg Lifts, Alternating Power Step-ups, LBCs, Curl & Presses, Freddie Mercury’s, Alternating Side Lunges, American Hammers.  Did I mentioned that every exercise directly incorporated the use of the cinder block?!  We then picked up the cinder blocks and cones and mosey’d back up the hill, re-stashing our cinder blocks to be brought out and put to good use again in the future.  Hearing the 6 o’clock beep of one of the PAX’s watch, we mosey’d back to COT where it all began.  Count-o-rama, Name-o-rama (6 PAX – Leg Breaker, Kielbasa, Chicken Wing, MP, SkateOrDie, and named FNG “Red Card”), Prayers & Praise Reports – prayed the safety and success of the PAX (F3 & FIA) running BRR and BOM.

Great job today – it was a great finish to a great week!  #HIMS #UvU #MeVMe # ISI