50s Block Party

7/5/18

Weather 75 mild humidity

PAX
Squid, Schnitzel, Bartman, Ambien, Radar, Shingles, Spaghetti-o, Hermanos, Cookies, Spicoli, Cardinal, Zebco, Lamonte, Snipe, Chumbucket, MiniVan (VQ)

Disclaimer
Not a trained professional, in fact this my VQ so workout at your own risk, modify as needed, push the man next to you

Warm-up
15 x arm circles forward
15 x arm circles reverse
15 x TTT
Comments were made about the VQ inability to cadence count or “keep rhythm”

Count off 1-16 partner up (1&2, 3&4, 5&6….)

Mosey to block storage area
Odd numbers pick up block and mosey back to fountain area

50 curls (2 sets x 25 reps) (with block)
50 dips (2 sets x 25 reps)
10 Burpees
Hold dip plank for 6

Odds pick up block and mosey to K-rog truck lot
50 squat shoulder press (5 sets x 10) with block
BTTW during each set
10 Burpees
Hold back plank for 6

50 bench press (5 sets x 10 reps) with block
50 merkins (5 sets x 10 reps)
10 burpees
hold normal plank for 6

Evens pick up blocks mosey back to fountain
Crab crawl from stop sign to crosswalk
Bear crawl from cross walk to stop sign
10 burpees
Jailbreak back to fountain
Hold 3 point plank for 6

50 arm raise (5 sets 10 reps) with block
50 squats
10 burpees
hold plank for 6

Evens pick up blocks and mosey to block storage

Circle at the Q

50 (3count) leg flutters

COT
All unspoken requests – Thankful for Chumbucket and family safety during accident. Radar will be traveling. Thankful that we have the freedom to gather in the mornings and exercise and sharpen each other to be better men.

Thankful for my first Q and everyone dealing my rapid fire cadence!!

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