Dwayne Cavalier Johnson

So, I was under the impression that Bulldog liked block workouts and that 1P2A and Rudolph might be there. Seems I was wrong on both accounts. I was also wrong to ask, “So, what’s a word, or name, that rhymes with block and is also another name for a block?”. Firmly insert your mind in the gutter and you will think of the responses I got (or you could tell Pax were thinking).

After watching some of those Athlean X videos on YouTube (with Jeff Cavalier), and recently seeing Dwayne “The Rock” Johnson post his workout he’s been doing to bulk up for the new Black Adam superhero flick, I thought to combine the workout routines seen and modify them to use blocks or bricks in place of gym equipment. I couldn’t find half cinder blocks at Lowe’s or Home Depot so we resorted to using those mini wall blocks that weigh about 8lbs each.

The Warm Up (with blocks in hand):

15 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence

15 ‘Roccan Nigh Clubs – in cadence
15 Arm Circles Front
15 Arm Circles Back

Tha Thang:

20 Squats with the blocks
20 Man Makers (merkin to a row with the block)
20 Mountain Climbers – in cadence

15 Mountain Man Poopers with blocks (search for “F3 Lexicon Mountain Man Shiterz” on YouTube for a funny video about this exercise)
20 Shoulder Taps with blocks in hand
20 Mountain Climbers – in cadence

15 Superman Merkins
20 Curls with the blocks
20 Mountain Climbers – in cadence

20 Lunges with a brick/block
20 Clean and press with a brick/block
20 Mountain Climbers – in cadence

Pair up!  – Tortoise and the Hair Routine

One Pax will Lt. Dan (two lunge walks to a squat) with blocks around the parking lot while the partner does 10 blockies (burpee/flying squirrel/deconstructed burpees with a block)
Once the one Pax finishes with the blockies, Run to catch the partner and swap to doing Lt. Dan (two lunge walks to a squat) with blocks…
REPEAT until around the lot

Finishing Up:

20 Stogie-fied Gas pumps holding the blocks
40 Block Flies while doing an LBC
20 Wipers (reverse crunch)

Mary (some exercises with blocks and others without – depending on what the other Pax called)

Finish with a rifle carry of the blocks back to my truck.

I originally had written down 21 reps for everything (except double for the little baby block fly crunches – they were double at 42), but that proved to be harder than I thought when I wrote the weinke. I was able to get 20 reps in there here and there and some things were called in cadence and others OYO, with an occasional omaha because the movement couldn’t be done with the blocks (like the Superman Merkins). The intent was the keep an element of surprise (like 2020 was for everyone) and for the Pax to have to listen to the Q for direction (which worked well with this group, unlike Pax I have tried to lead in the past… you know who you are). 21 reps was supposed to be for 2021, but it’s fine. We adapted and kept moving and I think everyone got their monies worth.

Thanks for the opportunity to lead and try something different.

SYITG,

Stogie Out!

Announcements:
– F3 Dad’s workout coming up in July
– F3 Dad’s Camp coming up in August

Prayer Requests:
– Turtle Man
– Big Pappy and his family
– Sister Act and his family
– Pax traveling for the July 4th holiday