3 seconds

4 PAX posted at Old School on Saturday.  Some may have been scared away by my picture of blocks I posted on Slack.

Warmup: Nope

The Thang:

I converted some workouts from the Heavy Drop Training Boudin and I did a few months back to be done with blocks instead of rucks and sandbags. We did an upper body and most of a core workout.  This is how it went.

hand release merkins- 4 sets x 30seconds with 30s rest between each

curls-3 x 15 reps with 30s rest

Rollers(google ruck rollers)-4 x 10r ic w/90s rest

Bent row-3 x 15r with 60s rest

High pulls-4 x 15r with 60s rest

Merkins-2 x 2 minute rounds with 90s rest

Butterfly situps-3 x 30s with 30 s rest

4 ct Freddy Mercury’s-3 x 20r with 30s rest

4 ct back scratcher(block on your stomach)-3 x 10r with 30s rest

Block to toe lever(v-up holding your block in the air)-3 x 20r with 60 s rest

WW2 situp-2 x 2 minute rounds with 90s rest

COT:

Announcements-service project items, Murph on Monday, bike ride from ingles at 7 on Monday.

Prayer Request-Pappy and family, SA and family,

Moleskin:

Just looking to share some of the HDT with the guys this morning. Apparently Short Sale thought we would be going somewhere and had his watch on run or something because it only showed 3 seconds of work on Strava. If you are looking for something to change things up I highly recommend it. It’s a great 6 week training program with various options. I got faster and stronger over the course of the program. I went in looking for strength gains and ended up setting multiple run PR’s. Look up Cleveland area rucking crew and heavy drop training.