Category: Block Party

Smokin Modification

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga
THE THANG:
3 Rounds of (10) Burpees, (20) Lunges, (30) Shoulder Taps, and (40) LBCs
Mosey to Church parking lot to perform 2 Rounds of the Cheese Shredder
Ran to the Print Shop for 3 Rounds of (5) Pull-ups, (10) Dips, and (20) Big Boy Sit Ups. Ran back to COT
MARY: American Hammers, Hello Dollies, Flutters, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Block Party at Block Party

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Eight men showed up on a humid morning, some stayed up late watching football. This morning everyone would win. Simple loop around the downtown area. Four stops with exercises at each one.

1. Pharmacy – Plank Jacks (10 reps)
2. Parking lot after Rail Bridge – Hand Releasee Merkins (10 reps)
3. Gazebo – Bobby Hurley (10 reps)
4. Memorial Park – Man Makers (5 reps) Cinderblocks, Sandbags, and Kettle bell were available for this stop.

After each lap, we added 1 rep count to each stop. Most got 5 to 6 rounds before time expired.
Great job by all!

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Is eight enough for a party… it was today at Block Party

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8 at Block Party for some time in all three Fs… The humidity was @ 100% and even though water wasn’t falling from the sky there were plenty of sweat puddles!

Mosey to the top of the hill for Warmup

  • SSH (25)
  • Imperial Walkers (15)
  • Windmills (10)

Mosey to the bottom of the hill for suicides x2 (even though Dark Helmet wanted to do another round)

  • Start with 10 burpees
  • 1/3 up hill running backwards
  • 2/3 up the hill running with side-shuffle
  • 3/3 (all the way) up the hill sprinting

Mosey back up the hill to the wall pair up

  • Wall up/ muscle ups with a 50 LBC as the timer x3 rounds
  • Wall Sit with 20 merkins down the line

Mosey to step wall in the court yard

  • Round 1 – 20 step ups, 20 dips, 20 derkins
  • Round 2 – 30 step ups, Max (or 60) dips, Max (or 30) derkins
  • Round 3 – 10 step ups, 10 dips, 10 derkins

Back to COT for 4 minutes of Mary.  It was a pleasure to lead, thank you for the opportunity.

CH out.

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Yes, we can play with those toys. But first, we must play with ourselves

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WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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Mountain Climbing HIMs

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WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!

Happy belated bday @BandCamp!

Thanks for the Q stick @SoupToNuts!

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It’s only a Party when it’s a BlockParty

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WARMUP:
Mosey around the block from veterans park with stops at Front founders
Back founders
Old subway and behind Hobos where
Walkers Sumos, Merkins, LBCs and some burpees took place

THE THANG:
Ten exercises in ten parking spaces 10 reps each
Perform the exercise move then move to right
After 10th space take lap around parking lot
4-5 rounds were completed

Merkins
Leg lifts
Sumo squats
CDDs
Burpees
Wide arm Merkins
Donkey Kicks
Squat jumps
Flutters
Plank punch

MARY:
Mosey back to COT
3 rounds of Mary performed
1mi untie of side straddle hops

ANNOUNCEMENTS:
HIM Camp
D2D24 signups

COT:
Prayers and Praises were mentioned

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The Recipe at Block Party

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15 hard chargers embraced the recipe of pain at Block Party this AM and started the day 1-0.

Run to WEP Amphitheater

Warmup
SSH x 30
Windmills x 10
Hillbilly x 10
Mtn climber x 20
CDD x 10

Pearls on a string at each swing in WEP
10 Big Boys
20 Hello Dollies

Lazy Dora – Partner up
100 Merkins/Hold Plank
200 LBCs/6 inches
300 Squats/Al Gore

Partner 1 does 25 reps while Partner 2 does other exercise. Flip flop to reach the desired count

2 Minutes of Broga

Run back to COT

2 Minutes of Mary

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i.e.; e.g.

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WARMUP: yea. It’s important
Mosey
SSH
IW
HW
dynamic yoga rotations
MC
Mosey
Carioca
Butt Kickers
Carioca
Toy Soldier’s Mosey

THE THANG:
Visited a few churches for a warped 4 corners
Most of the time we bear crawled between corners, but not always
Nazarene
Stough Baptist
10 HR merkins
10 in cadence monkey humpers
10 in cadence burpees
(3 sets because it was a “warped” version of four corners)

Down to Print Shop for called pull-ups and squats

Back to COT for TapOut’s “favorite” hip exercises
Lots of grammar and punctuation discussion today; it was swell.

ANNOUNCEMENTS:
HIM camp:
https://criout.regfox.com/f3-him-camp

Stuff the Bus:
https://www.signupgenius.com/go/30e054aa8a723a3ff2-stuff3#/

COT: Isaiah 55:2
Why spend money on what is not bread,
and your labor on what does not satisfy?

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Old stomping grounds

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WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

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