Block Party @ Rock City

Gear: One cinder block (or “coupon”) per Pax. Gloves are encouraged.

1. The Disclaimer, Warm-Up, and Mosey (5 Minutes)

Disclaimer: Give the standard F3 disclaimer (I am not a professional, you are responsible for your own safety, modify as needed, etc.).

Warm-Up (All IC – In Cadence, 10-15 Reps each):

Side Straddle Hops (SSH)

Imperial Walkers

Good Mornings

Windmills

Arm Circles (Forward and Reverse)

The Coupon Run: Mosey to the cinder block pile, grab your coupon, and mosey with the block to the main workout area (e.g., a field or clear space). (This is the transition and part of the 5 minutes)

2. The Thang: “Block Party Dora” (25 Minutes)

This will be a Partner Dora (P1 runs/moves, P2 works, Flapjack). Pontiff has a track, walking path, and fields, so utilize a short loop for the P1 movement (approx. 50-75 yards out and back).

Target Reps (Team Total):

Exercise Reps (Team Total) P2 Activity (with block) P1 Activity (Movement)
Curls for the Girls 100 Block Curls (IC) Sprint Out, 20 jump rope reps
Block Thrusters 150 Block Thrusters (OYO – On Your Own) Sprint 40 40 jump rope reps
Bent Over Rows 200 Bent Over Block Rows (IC) Sprint 60 60 jump rope reps

Instructions:

Partners stay together.

P2 starts on the block exercise, counting reps out loud. P1 starts on the movement.

When P1 returns, they Flapjack (switch roles).

Only P2’s reps count toward the team total.

After completing the reps for an exercise, move immediately to the next one. Plank for the Six if you finish early.

3. Block Circuit Finisher (10 Minutes)

Perform 5 rounds of the following circuit. Stay together as a group.

Overhead Block Press: 10 reps (IC)

Block Merkins (Hands on Block): 10 reps (IC)

Block Plank Pull-Throughs: 10 reps (1 Left + 1 Right = 1 rep) (OYO)

Block Swings (Kettlebell Style): 10 reps (OYO)

Run around gym: This is the Active Recovery.

4. Mary (Abs) and COT (5 Minutes)