Monday morning fun with a block

Preamble:

We have a big group today.  The PAX was requested to bring a cinder or kettlebell.

Warm-O-Rama:

The PAX goes for a short mosey to warm-up on this chilly morning.  Once we’re back at the flag, let’s do some stretching.

Windmill x 10

Hillbilly x 10

Monkey Humpers x 10

Slow Squat x 10

The Thang:

The PAX does the following to Jane’s Addiction’s cover of Sympathy for the Devil.”

Round 1:

• 3 Burpees
• 10 Lunges
• 10 Swings

PAX is to keep total count of reps completed by the end of the song.

After the song completes, the PAX is to take the total rep count of the first round and do the following exercises at that total amount (example, if they completed 100 total burpees, lunges and swings, that is the total amount for the next exercises):

Round 2:

• Curls
• Skull Crushers

American Hammers until the 6 is in.

Round 3:

• Reverse LBCs
• Flutter kicks

American Hammers until the 6 is in.

Round 4:

• Overhead Press
• Bentover Rows

American Hammers until the 6 is in.

PAX then heads over to the hill.  We’ll do “7’s.”  At the bottom of the hill, thrusters.  Carry the coupon up the hill, then do bow-ties.

After completing, head back to the flag.  Time!

COT:

Prayers for our community and country with all of the negative energy going on.  We need to bring the positive to our community.

Naked-Man Moleskin:

Talked about the inspiration of the barstool fund and how it’s positively impacting small businesses.  I encouraged the PAX to check it out online.  It’s great to see.