Five builders made it out on a Saturday morning to pay a visit to the Riverbend Coal Ash site. We managed to lay a solid foundation.
Warm-o-Rama
Dynamic stretching platter
The Thang
Open up the back of the bitchin’ minivan to reveal today’s building blocks of exercise…..cinder blocks. Everybody grab one.
We did the following exercises with the aid of cinder blocks
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Alternating steps on cinder (50)
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Back and forth lateral steps on cinder (50)
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Squats with shoulder press
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Alternating mercans with one hand on cinder
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Skull crushers
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Gun show curls
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Bent over row
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Laying down Overhead raise with press
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Upright row (trapezius)
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Lunges with cinder twist
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Jerk and press (alternate sides)
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Farmers carry (1/2 lap around parking lot with cinder in one hand and another 1/2 lap with other hand)
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Decline Mercans
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Dips
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Incline Mercans
Run 1/3 mile with 10 burpees half way around
We did this twice.
Moleskine
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The discussion of needing some pre-workout yoga to get tuned up before we launched caused the dynamic stretching platter to be implemented
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The pre-blast seemed taken out of context and not necessarily indicative of a workout.Alas, FNG Matt was able to crack the code, on only his second workout
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Per the pre-blast, Coal ash is the powdery substance that remains after burning coal, is highly toxic, and can be used in building materials such as plaster, cement and even blocks.
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While Q’s blocks have never been measured, as a general rule of thumb a two cell 8" x 8" x 16" block should be about 30-35 lbs
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Since the cinder blocks may have coal ash in them, the waiver included a “for external use only” disclaimer when the cinderblocks were being handed out
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Pax has a lot of goals in the new year, including thoughts of covered decks
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FNG was Matt Campbell who surprisingly came back after his first post and Slow Roll Q. Matt went to NC State, did some construction/building work in his past, currently sells cabinets to Lowes Home Improvement, is engaged to be married, and lives in CoulWood. He comes to us by way of MILF3 alumnus “RC” Jason Newsome since Matt lives near his in-laws. Comments made during his first post include the fact that Matt is hairy, and he appreciates a cold drink of water during workouts. Nickname ideas proposed included Captain Cave Man (animated and hairy cartoon hero with a club), Aquafina (H20), and the “always be closing” sales guy from a movie none of us could recall or his name. Welcome “Encino Man” to MIL F3! Per the attached picture, the resemblance is striking
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Great work men!