AO: Sandlot
Q: Venus ,
PAX: Stogie, Redcoat, Boardwalk, Venus, Twinkle, Chopsticks, Hackeysack, Silver Fox
FNGs: None
COUNT: 8
CONDITIONS: Raining, low 70’s
:man-lifting-weights: WARM-UP (5 minutes):
1. Side straddle hops,
2. Willie mays hays,
3. Weed pickers,
4. Windmills,
5. Micheal Phelps,
6. Arm circles forward and backwards
:muscle: CIRCUIT 1 — FOUNDATION (10 minutes):
Repeat 2x
1. Cinder Block Goblet Squat – 15 reps
2. Cinder Block Floor Press (Chest Press) – 12 reps
3. Block Deadlift to Upright Row – 12 reps
4. Run 1 Lap (200–400m)
5. Rest 1 minute
Focus: Full-body activation, solid pace
⸻
:bricks: CIRCUIT 2 — POWER + CORE (15 minutes)
Repeat 3x
1. Cinder Block Clean + Press – 10 reps (explode from ground to overhead)
2. Walking Lunges with Block Held at Chest – 10 per leg
3. Cinder Block American Hammers – 20 total
4. Cinder Block Front Hold March – 30 seconds
5. Run 1 Lap (add a small sprint finish if you can)
6. Rest 1–2 minutes
Focus: Power, balance, and core strength
⸻
:leg: CIRCUIT 3 — CONDITIONING FINISHER (10 minutes)
AMRAP (As Many Rounds As Possible) in 10 minutes:
1. Cinder Block Swing (like a kettlebell) – 15 reps
2. Push-ups (hands on block) – 12 reps
3. Cinder Block Overhead Carry – Walk 40–60 yards
4. Run Half Lap Fast (100–200m)
Focus: Cardio endurance and shoulder/core stability
⸻
:person_in_lotus_position: COOL-DOWN (5 minutes)
1. Walk 1 lap slowly
2. Stretch hamstrings, quads, chest, shoulders
3. Deep breathing: 3 rounds of inhale 4 sec → hold 4 sec → exhale 6 sec
Q: Venus ,
PAX: Stogie, Redcoat, Boardwalk, Venus, Twinkle, Chopsticks, Hackeysack, Silver Fox
FNGs: None
COUNT: 8
CONDITIONS: Raining, low 70’s
:man-lifting-weights: WARM-UP (5 minutes):
1. Side straddle hops,
2. Willie mays hays,
3. Weed pickers,
4. Windmills,
5. Micheal Phelps,
6. Arm circles forward and backwards
:muscle: CIRCUIT 1 — FOUNDATION (10 minutes):
Repeat 2x
1. Cinder Block Goblet Squat – 15 reps
2. Cinder Block Floor Press (Chest Press) – 12 reps
3. Block Deadlift to Upright Row – 12 reps
4. Run 1 Lap (200–400m)
5. Rest 1 minute
Focus: Full-body activation, solid pace
⸻
:bricks: CIRCUIT 2 — POWER + CORE (15 minutes)
Repeat 3x
1. Cinder Block Clean + Press – 10 reps (explode from ground to overhead)
2. Walking Lunges with Block Held at Chest – 10 per leg
3. Cinder Block American Hammers – 20 total
4. Cinder Block Front Hold March – 30 seconds
5. Run 1 Lap (add a small sprint finish if you can)
6. Rest 1–2 minutes
Focus: Power, balance, and core strength
⸻
:leg: CIRCUIT 3 — CONDITIONING FINISHER (10 minutes)
AMRAP (As Many Rounds As Possible) in 10 minutes:
1. Cinder Block Swing (like a kettlebell) – 15 reps
2. Push-ups (hands on block) – 12 reps
3. Cinder Block Overhead Carry – Walk 40–60 yards
4. Run Half Lap Fast (100–200m)
Focus: Cardio endurance and shoulder/core stability
⸻
:person_in_lotus_position: COOL-DOWN (5 minutes)
1. Walk 1 lap slowly
2. Stretch hamstrings, quads, chest, shoulders
3. Deep breathing: 3 rounds of inhale 4 sec → hold 4 sec → exhale 6 sec
ANNOUNCEMENTS: Volunteering this Saturday 5/2 at Fully Furnished ministries. Redcoat emailing exact details.
COT: :pray: