Blocko Motor City Shuffle

Date: 9/30/18
Q: Ryder
PAX: Ryder, Petros, Iverson, TickTock, Bloomer, DPug, T. Probert, Diddy Kong, and FNG Rx.

Warm Up:

  • SSH – 4 count IC x 20
  • Merkin Mountain – 1 Merkin x 4 count Mountain Climber – IC x 10
  • Bat Wings – All 4 count IC x 20; forward arm circle, backward arm circle, seal claps, OH claps
  • Indian Run around park

The Thang:

Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand

  • 1 – Lunge with OH Press
  • 2 – Lunge with OH Press
  • 3 – First Part of Blockee 
  • 4 – Merkins x 5 
  • 5 – Plank Jacks x 5
  • 6 – second Part of Blockee (thruster)
  • 7 – squat
  • 8 – block thruster throw
  • 9 – Frog Hop to Block
  • All this = 1 Rep!

After 3 Reps of BMCS 
Bolt 45’s with cinder block
After 3 reps of BMCS
Colt 45’s with cinder block

Repeat until we reach Pear tree hill

Partner Up for B.O.M.B.S on pear tree hill. 
Pax 1 does exercise while Pax 2 runs up Pear tree Hill. Swap out and continue the exercise until each amount of reps are complete. alternating between hill sprints and Bernie Sanders each time up.

  •  50- Burpees
  • 100- Overhead Press with block
  • 150- Merkins
  • 200- Big Boy Sit-ups
  • 250- Squats.

Mosey Half way back to flag.
Bears & Blocks 
Bear Crawl until block is between feet, reach back and pull block past your head, alternate arms.

Finished up with a quick around of Captain Thor
1:4 Ratio-  1 Big Boy Sit Up 4 American Hammer 

CoT – For the next week, each morning pray by asking God, what is Your purpose for me TODAY.

TClap |
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