15 PAX came out on a cold spring morning to play with blocks and to look silly doing it.

WARMUP:

10x SSH

10x Abe Vigoda

10x Michael Phelps

10x Monkey humpers

Butt kickers between parking curb

Under/over the gate back to start

Mosey over to the shed to grab a brick and block for each PAX

THE THANG:

Looking to test stability and mobility, there were 3x rounds of increasingly complicated exercises. Exercises were called in cadence for each direction (up/down) making it more an 8count. But since I can't count past 3, we stuck with normal 4 ct cadence.

Round 1

10x Low slow squat

10x Slow Deadlift

10x Bicep curl slow

10x Bent over block row

8x Forward lunge with a twist while holding brick (L+R)

5x Delt fly (L + R)

Some yoga moves including child's pose, to downward dog, and held on the low end of some pushups

Round 2

10x Low slow squat while holding brick in front

10x 1-Leg Slow Deadlift

10x Bicep curl slow (I missed this one)

10x Bent over block row

8x Forward lunge with a twist while holding block (L+R)

5x Delt fly (L + R)

Some more child's pose, downward dog, and a few more holds on the low end of some pushups

Round 3

10x Low slow squat while holding brick in front and doing 4ct hold at the bottom of the squat

10x Slow 1-Leg Slow Deadlift + one arm row while at the bottom of the lift

10x slow bicep curls at the bottom of a wide squat

8x Forward lunge with a twist while holding block (L+R)

5x Forward triangle pose delt fly (L + R)

More child's pose, downward dog, and a few more holds on the low end of some pushups

Put away blocks & bricks and mosey back to the pavilion

MARY:

Flutter kicks with slow count, to holds, to fast, to end with a slow hold

Singing situps

Pickle Pointers

It's not a good isometric beatdown without Bring Sally Up.

PAX endured 3.5 minutes of Bring Sally Up pushup challenge for a final burn

Finished with some stretching

Exercises were slow, but not easy. All the PAX did awesome by practicing the motto "Fast is slow and slow is fast"

Nice job men!