Saturday Cinder Smackdown

As Xenu & PUD discussed our plans for the workout, the idea started flowing… the unsuspecting PAX were only given one hint… Bring a Cinder Block! The fun that would ensue was a great way to start a Saturday morning! A small contingent arrived at 6am for Dolly… Lifo & Feud rucked & Dr. Okie, Snuffy, Bowzer & PUD took off for a Galloway run! Upon returning to the park, we meet up with smiling faces ready for a beat down! And so it began…

WARM UP
* 25 SSH’s – IC
* 13 Don Quixote – IC
* 13 Reachers – IC
* LBAC’s Forward
* LBAC’s Backwards
* Chinooks
* 5 Burpess – OYO
* Run ⭕
* Run the Circle Again w Cinder Block

Feeling Sufficiently Warm, we Meet at the Lamp Post to Grab Cinder Block’s
* 21 lunges (count 1 leg)
* 15 sit ups
* 9 burpees
* Repeated 2 or 3 cycles & then…

Back to Lamp Post (Drop Block) 6 rounds:

* Sprint to far flag
* 50 Mountain Climbers
* 25 Merkins
* Sprint Back to Lamp Post
* 50 Mountain Climbers
* 25 Merkins
* Bear Crawl to 1st flag
* 50 Mountain Climbers
* 25 Merkins
* Bear Crawl Back
* 50 Mountain Climbers
* 25 Merkins
* PARTNERED UP for Wheelbarrow to 1st flag
* 50 Mountain Climbers
* 25 Merkins
* SWITCH PARTNERS to Wheelbarrow back
* 50 Mountain Climbers
* 25 Merkins

Finish w Circle of Pain where feet were held at 6ish inches while Pax would take turns running around the circle to push down the leg. This has some super cool name which escapes me. Then we did a ladder with Merkins & Grioners. 1 Grioner + 1 Merkin, 2 & 2, 3 & 3 (up to 5), then back down to 1 + 1. One more lap just for good measure.

Ball of Man

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith