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.