What’s better than burpees? BLOCKEES!

A month or so ago I put together a coupon grinder for Closing Time. Everyone seemed to really enjoy it but it didn’t include any leg exercises as I was getting ready for the GoRuck Star Course. Shake Weight was the perfect opportunity to include those exercises. I updated the AMRAP list to include some legs and an exercise I was exposed to while I was in Louisville last fall – the BLOCKEE! It’s like a burpee, but with a coupon.

The Pax

Short Track, Fanny, Radiator, Shocker, Tea Party, Houlihan, Streamer, Khakis, Jingles, Apollo, Poehler, Phoenix, Boones Farm, Tommy Boy, Eye Roll, TJ Hooker, Boy Wonder, Mall Cop – QIC

Warm-A-Rama

  • Mosey to Upper Deck
  • 5 Burpees OYO
  • Leg Stretch
  • Slow Windmills
  • Sun Gods Forward x 15 IC
  • Chinooks x 15 IC
  • Sun Gods Reverse x 15 IC

The Thang

We split up for a three man grinder with a “Coupon Station” and an “Easy Station.” I gave a quick demonstration of the coupon exercises tried to queue up a grunge playlist but had a blue tooth fail. I didn’t want to delay the workout so we got started without any tunes.

Coupon Station

  • Overhead Press
  • Curls
  • Halo
  • Blirkin
  • OH Tri-Extension
  • Goblet Squat
  • Blockees

Easy Station

  • LBC
  • Shoulder Taps
  • Carolina Dry Docks
  • Low Slow Flutter
  • Peter Parker
  • Merkins
  • Lt. Dan

We had time to rinse and repeat and ensured everyone got a second helping of blockees. The mumble chatter gave way to groans of joy as the PAX voiced their appreciation for coupons. Examples of thanks given included:

“I’m starting to think there is no thang 2.”

“I’ll give you $5 if you call Omaha.”

“Why are these cinder blocks heavier than other cinder blocks?”

Omaha was called and we gathered for four ten counts before moseying back to the subterranean sauna.

Thang 2

Back in the sauna some cones were set up approximately 40 yards apart. I explained that we would be doing a beep test. 20 seconds between beeps. Sprint on the beep and rest till the next beep. Due to my speaker fail I had to call out the starts. We did 10 sprints. More appreciative comments were heard:

“Shake & Bake is at Greensboro Day School!”

“Woah, there’s no way that was 20.”

OK, so I may have bumped the timer and and short changed a rest. Cobains.

Mary:

  • Body Destroyer as  we counted around the circle
  • American Hammer x 20

Moleskin:

  • This wasn’t an easy workout. Tclaps to everyone for pushing while outside of their comfort zone.
  • Thanks to Apollo for helping me load the coupons in my car.
  • Excellent 2nd F at Carribou.

Announcements:

Street Watch this Sunday. Radiator has circulated the Signup Genius.

Tommy Boy is starting a 4 week study on “What is the Bible?” Check Shenanigans for details.

COT:

YHC took us out by giving thanks for the opportunity to lead and asking Sky Q to help us to continue to spread the positive energy we started the day with through our community.

By |2019-08-02T21:21:22-04:00July 30th, 2019|Categories: Burpees, F3, Greensboro, Shake Weights|0 Comments

Leave A Comment