AO: RICHMOND HILL
QiC: P Sherman
Date: 04/25/2025
Title: Block Party!
Number of HIMs: 5
Butterfingers, Crablegs, P Sherman, Salmonella, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm-Up (10 minutes)
• Jog from one goal line to the 50-yard line and back, increasing pace each 10 yards.
• High knees to the 10-yard line, butt kicks back. Repeat 2x.
• Shuffle side-to-side across the field (10 yards), touching the ground at each sideline. 4x.
• Walking lunges with a torso twist (10 yards),
Tha Thang:
Main Workout (35 minutes)
Structure: 3 circuits, each hitting upper body, lower body, and core.
Each circuit is 10 minutes with 1–2 minutes rest between. Finish with a 5-minute finisher.
Circuit 1: Block Party (10 min)
Repeat 3x, moving as fast as possible with good form. Use field markings for distance.
1 Upper Body – Cinder Block Overhead Press (60sec): Stand at the goal line, press cinder block overhead, full extension. Rest block on ground between reps to save grip.
2 Lower Body – Block Goblet Squats (60sec): Hold block at chest, squat deep (knees over toes), stand tall.
3 Core – Block Russian Twists (60sec): feet off ground, twist block side-to-side. Single count.
4 Field Run – Drop block, sprint to the 20-yard line, jog back.
Rest 30 sec between rounds.
Circuit 2: Yard Line Crusher (10 min)
Complete 2x, using the field for structure. Hustle between exercises.
1 Upper Body – Block Push-Ups (1 min): Hands on block, feet on ground, perform push-ups. Modify to knees if needed. Start at goal line
2 Lower Body – Block Lunges (1 min): Hold block at chest, lunge to the 10yard line, switch legs each step.
3 Core – Block Plank Hold (1 min): Plank with hands on block, hold steady. Add shoulder taps for extra challenge.
4 Field Run – Suicide Sprints Sprint to 10-yard line, touch ground, sprint back. Repeat for 20, 30 yards.
Rest 1 min between rounds.
Circuit 3: Goal Line Gauntlet (10 min)
AMRAP (As Many Rounds As Possible). Start at goal line, move across field.
1 Upper Body – Block Rows (12 reps): Bend at hips, pull block to chest like a dumbbell row, each arm.
2 Lower Body – Block Deadlifts (12 reps): Hinge at hips, lift block from ground to standing, keeping back straight.
3 Core – Sit-Ups (12 reps): Lie on back, full sit-up to upright.
4 Field Run – 50-Yard Dash (1x): Sprint to 50-yard line,
No rest between exercises; keep moving!
Rest 1 min after round.
0615–0620: Finisher – Cinder Block Chaos
Pair up
• Game: Block Relay
◦ Set up at goal line. Each person carries a cinder block 20 yards, drops it, sprints back to tag next person (or restart if solo).
Next person sprints down and carries cinder blocks another 20 yards and sprints back. Repeat until at opposite goal line.
COT:
Travel safety for members
Prayers for a members friend who has his wife’s memorial today.
Prayers for continued commitment and consistency