Archives: Block Party at RuckHill

  • When: 20181004
  • QIC: Dreamliner
  • The PAX: Screen Door, Upgrade (FNG), Sooner, Teach, Cowboy, Scully, McGruff, Average Joe, Dreamliner
  • We welcomed back two recent FNGs (Sooner and Teach) and added another FNG to the PAX (Upgrade). Sooner gets credit for backblast title for his comment during the slew of “block” exercises as we make our way through the F3 Exercise list (

    Recap of the ground rules:
    1. Begin where the previous Q left off. A-Z followed by numbers and special characters.
    2. You MUST prepare the Q. Do NOT arrive at the AO, then pull up the website and start. If you do this, you will be reading more than Q’ing and may not understand the description. Suggestion would be to print the exercises you plan to get to. PDF on phone worked okay this morning, but paper print out would have been better.
    3. All exercises including circuits must be completed as prescribed. For example, B.O.M.B.S. must be completed Dora format with 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats. Requiring this will mean that it will take longer to get through the list, but the satisfaction of completing as prescribed outweighs speed.
    4. Post on F3 Hampton Roads Facebook group and/or Twitter @f3hamptonroads the starting and ending exercises same day as Q (preferably by lunchtime). This will ensure follow-on Qs do not repeat.

    The Thang:

    Today we completed Blades of Steel through Bojangles Biscuit.

    Blades of SteelStart in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
    BlimpsCircuit5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot.
    Block a DockCouponWhere applicable with a loading dock. Place Cinder block at your feet close to the dock. Pickup the block set it on the dock and put it back down.
    Block WebbsCoupon, merkinA #Jack Webb using a concrete block incline merkin & a block press instead of an air press.
    BlockeeCouponBurpees with cinder blocks. With your cinder block drop down and do a Merkin on the cinder block. Return to the standing position and press the cinder block above your head to complete one rep.
    BlockoramaRoutine, CouponA #Routine done with concrete blocks.  Invented by some ancient Greek probably, but popularized @TangoDelta, who is kinda sorta a modern-day Greek.
    BlocktanamoRoutine, Coupon, PartnerPAX, in a circle, hold standard 8x8x16 concrete blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Works both clockwise and counterclockwise. A modified version of a PAX favorite, Guantanamo.
    Blue FalconPax are divided into two teams. Teams have 30 sec to come up with a plan then each team has 3 min (however long Q decided) to do their own workout at the end of the workout you trade workouts and the other team has 3 min to complete the other team’s workout. This can be done single or multiple rounds at the end of each round loser has a punishment (20 burpees) or something like that if both teams complete the exercises it can be a tie. Or since this is America first one to complete others workout plan wins.
    Boat / CanoeMaryThe Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.
    Bobby HurleyWhen one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.
    Bodies Hit the FloorMusicThis is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
    Body BuildersEssentially this is an 8 count Burpee, with a plank-jack added. (1) Squat down, (2) legs out, (3) down part of Merkin, (4) up part of Merkin, (5) out part of plank-jack, (6) in part of plank-jack, (7) feet to hands, and (8) stand up. Extra credit (and why wouldn’t we?) is to jump and clap overhead.
    Bojangles BiscuitRoutineOn a typical 400 meter track, sprint straights and mosey corners, each lap can add 10 blueberries (burpees) if want a blueberry biscuit


    Circle of Trust:

    Proverbs 27:17 (NIV) “As iron sharpens iron, so one person sharpens another.”
    This obviously applies to our workouts, but also extends to every other facet of our lives.
    Prayer requests.
    Ball of Human.

    Sep. and Oct. QuadP (Monthly Challenge) is the Biggest Loser. This is supporting Funny Car while he loses weight prior to an upcoming heart surgery.

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