It was a seasonable morning in the Gloom with temperatures hovering just above freezing.

3 of the PAX opted for the Laces Out loop to Baxter in the darkness.

On this cool morning, 13 Laces In PAX started to lay a foundation for a hard Core by slinging some block… the only thing missing was some mortar even though Cable Guy tried.

Warm Up:   COP

25 –  Started with Side Straddle Hops

25 – Wind Mills

25 – Low-Slow squats

25 – Monkey Humpers

15 – Ski Jumps

Main Course:  Time to start slinging the Cinder Blocks; here fore called the Block .  Weighing in at a respectable 365 ounces (22.8 lbs) the blocks weighted slight more than an eight ball (22 oz) but the side effects are much more palatable in the long term.

The PAX completed two rounds of Block slinging, toting, lifting and dragging… FUN!

Phase I: Run 1/3 mile with the Block

• Overhead carry
• Farmer Carry
• Free carry (any way you can get it across the line… on your head, shoulder, back, chest

Phase II: COP exercises with the Block

• 25 Dips
• 25 Thrusters
• 25 Situps
• 25 Bicep curls
• 20  jump overs

Finish with the Ab Lab:

• 25 LBC
• 25 Hello Dolly
• 15 Merkins (non ab… special request from Cable Guy)
• 40 seconds of superman
• 25 Rosalitas

COT