The BackBlast:

Intro:

Cinder blocks were recently introduced to the ‘box and the goal was to expand/incorporate them into the workout and work body parts not typically worked with body weight type stuff.

Warm-o-Rama:

Mosey around the 1/3 mile track, circled up for some quick SSH, air presses, weed pickers and sun gods…

The Thang:

Luckily, we had an even number of 12.

Exercise #1:

We partnered up whereby Partner A picked up two cinder blocks and performed the farmer’s carry (one in each arm) and walked clockwise around the track.  Partner B ran counter clockwise around the track.  When they met up, they swapped but continued in their initial direction.  That is, Partner A handed off the cinder blocks to partner B.  Partner A then ran and Partner B did the farmer’s carry.  Every time they partners met, they swapped.  Each partner was to carry the cinder block 5 times.  It was painful and hard.

We met up at the picnic table area, where the next exercise was explained.

Exercise #2:

Same partners.  Cumulative Count.  Partner A performed the exercise and partner B ran to the penthouse fence across the field and back.

100 Pull overs – lay on your back (or bench), holding the cinder block and reach over your head and then back to your abdomen, that’s 1.

150 Straight Leg Dead Lifts – stand on the bench so the cinder block can go below your feet, keep legs straight, lower and then a complete stand up while holding the cinder block.

200 Bench press – self explanatory, but using the cinder block

150 Curls – self explanatory

100 Bent over rows – self explanatory, using cinder blocks still.

That took up 57 minutes.  The blocks were used the entire time, minus the warm up.

With 3 minutes to spare, we performed the Aiken Legs – 20 air squats, 20 side skaters, 20 bonny blairs, 20 lunges…repeat until the 3 minutes was exhausted.

COT:

Prayers for our country, and the world given the pandemic.  Prayers for Sgt Slaughter and his employment opportunities, prayers for Stiletto and family

Naked Man Moleskin:

Apparently, the pax likes tough workouts.  Doddy, not so much.  The good news is that time went by fast.  As I’m writing this on Sunday, my traps, forearms, a$$, lower back, hamstrings and abs are sore – all things that are difficult to work in a normal beatdown.  The bad news is that we left the cinder blocks behind the penthouse to be used another day…