Category: Block Party

CMPD Challenge

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Intro and disclaimer. Discussed the reason for the type of workout.
WARMUP: MNC, Wind Mills, none discript produce pickers. Mosey to 1station.
THE THANG: Ran across the street and up the hill. Continued warms with HB Walkers, Imperial Walkers, down dog, up dog then mosey. First of 10 stations and broke into teams of 3.
1. Step ups -100- Each person will participate and as a team work on getting all 100 down. While one is working the others encourage. Once complete, mosey to 2.
2. SSH- 100- Rinse and repeat, mosey to 3.
3. Bear Crawl as a team 50 yards. Mosey to 4.
4. 100 Flying Squirrel- Rinse and repeat, mosey to 5.
5. 100 Tricep extensions- Rinse and repeat, mosey to 6.
6. 100 Air squats- we had a pax leave, so we completed at a full team. Then i talked about the reason for the Challenge race put on every year and the importance of service. Mosey to7.
7. 50 big boys together, mosey to 8.
8. 50 merkins together, mosey to 9.
9. 50 jump squats together, mosey to 10. COT
10. 50 Monkey humpers.
MARY: None. Did some yoga stretching by Huffy.
ANNOUNCEMENTS: I had to leave
COT: I had to leave.

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Murph prep

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WARMUP: ssh and merkins
THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided by the team who finished the exercises first. The reps were either 30, 40, 50, or 60.

Partnered up and had one hundred merkin and one hundred squat buy in at bottom of Monroe white street. Between each exercise was a mosey to academy and back.
MARY: slow merkins
ANNOUNCEMENTS: yes
COT: yes

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Fast and Risky Business

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WARMUP: A few exercises to ensure some losses bodies before fast running
THE THANG: Fast 5k training plus some dice games

Mosey to light at Cleburne and White Street

Run for time (don’t mosey or yogg) the loop around FM Town Hall in the roads, which is a .6 min or 1k loop.

Mosey to pkg lot between Town Hall and WEP

Pax turns rolling dice to determine exercise and # of reps. Exercises include:

Hand release merkins
Monkey humpers
Shoulder Taps
Parker Peters
Sumo squats
Burpees

After all pax take turn, run lap around the pkg lot

Rinse / repeat (we got 3 rounds in)

Back to road to run another 1k loop for time, striving to beat the first lap time

Mosey home

MARY: yes, for final 2 mins

ANNOUNCEMENTS: Fast 5k

COT: As always per 5th core principle

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AKA ‘25 at Block Party

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WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog
THE THANG:
Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA.
– 100 Mike Tyson (MOT – Run to far side of parking lot and NUR back)
– 200 Lunges (MOT – bear crawl to second landscape island and run back)
– 300 American Hammers (MOT – Run to far side of parking lot and NUR back)

Run to bottom of Massey St hill for a round of 7s.
– Burpees at the top of the hill
– Jump Squats at the bottom of the hill

MARY: PAX took turns calling Mary to run out the final 3 minutes.

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Block Party-palooza

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WARMUP: SSH, Cherry pickers, windmill, grandpaJacks, moroccan night clubs, merkins
Mosey to the park
THE THANG: 10 Burpees, EMOM 6 mins
Lunge walk 30 yards, sprint 40 yards, Bear crawl 30yd, karaoke 40yd, Rev Karaoke 40yd, bear crawl, Nur
Ladders – 60 SSH, 50 Flutters, 40 Merkins, 30 monkey humpers, 20 BBS, 10 squat jumps, back up the ladder
MARY: Timed it perfectly
ANNOUNCEMENTS: Fastest 5k
COT: Do good

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These telephone poles are too close together

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WARMUP: mosey to behind WEP amphitheater for ssh, hillbilly walkers and windmills all in cadence
THE THANG: part 1 – run down ardrey st to Harris and back, stopping at each telephone pole for 2 burpees

Part 2 – grab a rock from behind the amphitheater. Carry the rock over your head to the upper lot and do 20 flutters – single leg count. Carry the rock back down to the lower lot over your head and do 20 merkins – do this 5 times

Part 3 – mosey to bottom Massey st hill. Run up Massey st hill to parking lot AFAP. Plank, down dog and honeymooner, then run to the opposite end of parking lot AFAP. Then lunge walk back across the lot while peach stand describes his “why”
MARY:
ANNOUNCEMENTS:
COT: finished the “why” story

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Four Church Corners

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WARMUP: SSH, IW, HW, Plank / Stretches
THE THANG:
Mosey up Main Street to Baptist Church
Corner 1 – 30 Monkey Humpers
Run to corner 2
Corner 2 – 30 Merkins
Run to corner 3 – 30 squats
Run to corner 4
Corner 4 – 30 LBC’s
Rinse & repeat for 5 (ish) rounds
MARY: Yes
ANNOUNCEMENTS: Convergence, Jaeger, Luca, RYN
COT: Always

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DORA in the Parks

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8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did:
Warm Up
– 10 SSHs (IC)
– 10 Seal Claps (IC)
– 10 Imperial Walkers (IC)
– 10 Windmills (IC)

The Thang
Mosey to Millstone Park
– 20 Merkins
– 40 LBCs
– 60 Squats

Mosey to Confederate Park (repeat above)
Mosey to WEP (repeat)
Mosey to Harris Street Park (repeat)
Mosey to Veterans Park (repeat)

Totals: 100 Merkins, 200 LBCs, 300 Squats, 3 miles

NMM
When you Q Block Party, Cubbie likes you to share your “why” because a man who has a “why” to live can bear almost any “how.”

My why is my desire to be reliable for those I love. I want to be able to carry the heavy things and the heavy burdens of my family and friends. F3 strengthens me physically, emotionally, and spiritually – making me resilient in the face of adversity.

Last month at Disney, my son and I were rushing to catch a bus from Hollywood Studios to Magic Kingdom. We had plans to meet my wife and daughter and this bus was the only way to get there on time. I could see it in the distance, loaded and ready to leave. I knew my 5-year-old’s legs couldn’t get there in time after a full day of walking, so I picked him up and ran to catch the bus (notching a couple kills on the way). Without F3, I’m not certain I would have made that move. This physical endurance is built by the Daily Red Pill.

To me, the COT is the best part of the workout. What we share is so valuable. We have the antidote to male loneliness in the form of genuine care and concern with a heavy dose of sophomoric humor and dynamic shame goading. It’s the perfect recipe for a man to feel included. Sharing our struggles lessens their effect and celebrating our wins doubles their impact. This is the mental and spiritual catalyst for impact and improvement.

So, what’s my “why?” You are. You make me a better man. You make me a better husband, father, friend, and leader. And that’s why I’ll keep coming for another 11+ years.

Aye!
IJ

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swinging in the park

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WARMUP: SSH, Imperial Walking, Low Slow Squat
THE THANG: Mosey to the amphitheater. Pax will start with 3 burpees. Then we performed the pendulum. PAX swing from the bathrooms to the first set of swings on the opposite side of the amphitheater. At the bathrooms there were 12 BBSU, at the swing 12 4-count flutters. Every round decrease by one on both sides. Always 3 burpees in the middle.

OnlyFans, Cubbie, and YHC made it to the 3 count with Skipper and Soup making 4 and Slash picking his way back to CoT earlier than the rest of us.

Mosey back with two extra stops for burpees. That means everyone should have had about 60 burpees in their morning diet.
MARY: enough time for 7-8 american hammerz
ANNOUNCEMENTS: stuff is happening
COT: Talked about trust

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