8 Minute Cinderblock Workout

The Scene:

Scrooge – 65°, Max UV Index 4 (Moderate), Wind – 0 mph, Wind Gusts- 2 mph, Humidity – 67%, Dew Point – 58° F, Pressure↔ 30.24 in., Cloud Cover – 0%, Visibility- 10 mi, Cloud Ceiling – 40000 ft


Wee Man (QIC), Pom Pom, Dora, Billy Ho, Paycheck, Night Light, Chilla, Tugboat, Belding, Tender Spice, Web, Flo

I’m not a professional / you haven’t paid to be here / Modify as needed / I’m already dreading it


10 – Little Forward Arm Circles 4CT IC

10 – Reverse Little Arm Circle while Low Slow Squat 4CT IC

The Thang:

Grab a cinderblock

Mosey to Ebenezer Baptist Parking Lot

Each set was Max Effort for 8 min with 2 min of mandatory rest between sets. During rest we discussed 9/11 memories and a topic to think about during the workout.

After 25 reps of a set run across parking lot to other island and back (about 25yds away)


• Squat Thrusters W/Coupon

• Arm Curls W/Coupon

• Kettle Bell Swings W/Coupon

• Man Makers W/Coupon

• Triceps Extension overhead or Big Boys W/Coupon

Coupons = Cinderblock

Mosey back to flagpole


Announcements/Prayer Requests

BOM – Tugboat


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