F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Blocks are Back

2

13 posted for the promise of more fun with cinder blocks.  Here’s how it went down:

COP:  20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote

Block Fest: Partner up and complete the following exercises while your partner runs ~100m.  switch twice for each exercise.

Round 1: Block merkins, curls, goblet squats

Round 2: Block burpees, tricep extensions, sumo squat with high pull

Round 3: Single hand swings, plate raise and turns, froggers

Round 4: Wood chops, cross body curls

6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups

COT

Moleskin:  YHC will readily acknowledge that this was almost the exact same workout (except for a few new block exercises) that we’ve done at 45MoM.  That said, reps build muscle, and Toga wants everyone to be ready for the beach.  YHC likes MaCallan 12 if anyone wants to send a thank you gift.

It was great to see Cousteau back in the PAX.  Rumors abound about his recent arctic research expedition and what he can teach us about the mating habits of penguins.  YHC is fairly certain they also taste like chicken.

As always, the PAX proved strong today and hustled throughout the workout.  Great work, and thanks for letting me lead.

Announcements:

Let Bleeder know if you want to pre-order a DogPile shirt, and TYA will be inviting F3 members to a special outing on 6/22.

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