Stogie-fied Blocks at Folsom

Sparky was slated to have the Q at Folsom, but I messaged him earlier in the week to see if I could take it in order to continue my Q streak. But I told him I wouldn’t know until mid-morning Wednesday (after doing two boot camps in a row, I was not sure about my body (mainly my lower back)). Legs were sore from some stupid things I called on Tuesday and Wednesday, but my arms and shoulders weren’t too bad… so, blocks it is! Maybe not as good as Sparky, but worth a shot, right?

Warm Up: ‘cuz, i’m still “jacked up on Mountain Dew!” from posting at The Ricky Bobby the day before

20 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence
10 Star Jacks (Star Jumps?) – OYO

10 Mountain Man Poopers – in cadence (‘cuz, I just gatta)

20 ‘Roccan Nigh Clubs – in cadence
10 Arm Cirles Front – OYO
10 Arm Cirles Back – OYO

The Thang:

Mosey Up the Hill to the block pile…

At each light along the way to the block pile:
– 10 Merkins
– 20 Mountain Climbers

Everyone grab a block…

On your six:
– 12 overhead extension with the block
– 12 vertical bench presses with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 straight, vertical chest/shoulder press with the block
– 12 vertical chest/shoulder twists with the block (Steering Wheels?)
4 sets OYO – if finished plank for the six

Standing:
– 12 clean and press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six
(We’d done enough overhead presses, so half way through we omaha’d to 12 squats instead of the overhead presses)

Put blocks up and partner up!

Zombie walk (two lunges and a squat) back toward the COT while your partner does 5 Burpees or Flying Squirrels

We omaha’d near the last light and moseyed to the flags/COT.

Finish with:
20 Stogie-fied Gas Pumps – in cadence
50 LBCs – OYO followed by Flutters if done before everyone else…

And that’s TIME!

Thanks for putting up with me again…

Announcements:
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department with regards to a situation that happened last night
– Mayor’s Gate Guard at work passed away – pray for that family