Rocks n’ Block and Balls n’ Walls by Dr. Omar

Event Date

Apr 03, 2017


9 answered the call w/ 4 for the Standard and 2 for the Wynfield Standard

Warm Up

Lap around the School

In cadence:

SSH 50, Toy Soldier 15, Windmill 15, IST 15, Mountain Climbers 15, Shoulder touch merkin 10

 

Thang 1

Partner Up for Blocks n’ Rocks

P1 grab a cinderblock, P2 a traveling rock

P1 completes the exercise w/block while P2 takes a lap w/rock, then switch

Chest Press w/ low flutter

Skull Crusher

Block Squats

Shoulder Press

 

Thang 2

Run to the front for Balls n' Walls

Decline merkins on the big balls

Step-ups on the planter walls 15 per leg

Incline merkins on the big balls

Dips on the planter walls 10 in cadence

Fast kicks on the big balls x25

Mary

Crunchy Frog, Low Flutter, J-lo, WWII’s,(Missing 1), Mason twist, V-up’s

In Closing

Things I learned this morning: Apparently the Palmetto pace is ungodly fast. (Note to self, do not attempt unless a sub 8 minute mile is possible). Warning to future Q’s at Grand Oak, most of the blocks have been smashed w/ about 5 left. (Clearly a case of Elementary School teachers letting off some stress) Finally the V-up is extremely hard and should not be considered for the Mary. (Had it gone first it still would have been last)

Thanks to all for coming out this morning. We had friends visiting from out of town this weekend which filled the house with 7 kids under the age of 13. This meant no sleep all chaos. I assumed correctly the only way to get myself moving today was to take the Q. I appreciate those who showed up to support.