Pax: 4 @coors / @roadshow / @ocb / @nut-house (Q)
Warm-Up (5-7 minutes)
Purpose: Raise heart rate, loosen joints, and prepare for cinder block work.
- Dynamic Warm-Up (all in cadence, led by Q):
- Mosey to get blocks and back (unless you want to use a coupon)
- Side Straddle Hops (SSH): 20 reps (4-count)
- Imperial Walkers: 15 reps (4-count)
- Arm Circles: 10 forward, 10 backward (single count)
- High Knees: 30 seconds, fast pace
- Butt Kickers: 30 seconds, fast pace
- Incline Dimond Merkins (on block): 12 reps (4-count)
- Perfect Squats (no block): 15 reps
Main Workout (35 minutes)
Part 1: Block AMRAP (20 minutes)
Format: Complete as many rounds as possible of the following circuit. Perform each exercise with a cinder block, then rest briefly (5-10 seconds) between exercises. Pax work at their own pace but push for intensity.
Exercises (all with cinder block unless noted):
- Jump Squats (no block): 12 reps
- Squat down, then explosively jump up
- Block Swings: 12 reps
- Like a kettlebell swing; hinge at hips, swing block between legs, then up to chest height.
- Modification: Reduce range of motion or use lighter block.
- Block Goblet Squats: 12 reps
- Hold block close to chest, perform deep squat, keeping back straight.
- Modification: Bodyweight squats if needed.
- Merkins on Block: 12 reps per side
- Place one hand on block, one on ground, perform merkin, switch sides.
- Modification: Standard merkins or incline merkins on block.
- Farmer Carry Run/Jog/Hustle: 2 piece
- Carry a block in one hand, run 2 piece, switch hands, run back.
Instructions:
- Pax completes the circuit continuously, tracking their rounds.
- Q calls “halt” every 5 minutes for a 10-count recovery (slow count to catch breath).
Part 2: Cardio Block Relay (12 minutes)
Format: Partner-based relay to spike cardio while still using blocks. Do what you can!
Relay Structure:
- 1:
- Partner A performs Block Burpees or Burpees Pax choice: Burpee with block in hands, press block overhead at top.
- Partner B parking lot curb to curb.
- 2:
- Partner A runs with a block 1/2 lot and back
- Partner B performs Block Curls
Cooldown & Stretch (3-5 minutes)
Purpose: Lower heart rate, stretch worked muscles, and prep for Circle of Trust (COT).
- Slow Mosey: Walk 4 piece then return blocks as a group, shaking out arms.
- Static Stretches (hold each for 15-20 seconds):
- Hamstring Stretch: Right leg forward, hinge at hips, switch sides.
- Quad Stretch: Pull right foot to glute, balance, switch sides.
- Shoulder Stretch: Cross right arm over body, pull with left, switch sides.
- Downward Dog to Cobra: Flow between poses for back and core.
Circle of Trust (COT) (2-3 minutes)
- Count-O-Rama: Pax count off.
- Name-O-Rama: Each man says name, age, and FNGs (if any) get named.
- Announcements: 1773 starts tomorrow for interested Pax / Sign up for 5k if you haven’t yet / F3 Tomorrow!
- Ball of Man: Gather close, Q leads prayer
Moleskin:
We all have things we don’t do well. It’s easy to label these as “weaknesses” and avoid them. But what if you shifted your focus from the task itself to the process of improving at it? What if you decided to get good at getting better? This is where true growth lies. It’s about embracing the awkwardness of learning, celebrating small victories, and analyzing what went wrong without judgment. It’s the practice of trading the comfort of competence for the thrill of a challenge. When you intentionally work on something you’re not good at, you’re not just learning a new skill—you’re mastering the meta-skill of improvement. You learn how to learn, how to be resilient, and how to approach frustration with curiosity instead of defeat. The goal isn’t necessarily to become a world-class expert, but to become an expert learner / improver. This beatdown had cardio and block burpees in it – 2 things I am not good at in my current physical state; using an AMRAP format to let me improve and give the other Pax as challenging workout as they prescribed themselves was my plan; I think it worked well. Thanks for showing up and partying hard Troy! Thanks @coors for cofeteria chat! Way to push @ocb / @roadshow / @coors; thank you for coming! #syitg – @nut-house
