5 for COW EC.

Warmarama:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Squat Walker (10 IC), Hillbillies (10 IC), Michael Phelps (10 IC), LBACs (10 IC forward & reverse) 4×4 (burpee with 4 merkins and 4 mountain climbers (each leg) x2.

The Thang.
Everyone grabbed a block and we did bears and blocks (Get on all fours (like you are doing a bear crawl) with your Cinder Block between your knees or feet. Reach between your legs and pull the Block up past your head. Now, bear crawl forward until the Block is between your feet again) from Startex until midway through the parking lot. Then we murder bunny'd until we got to the fire hydrant. Everyone grabbed their blocks, found a spot on the wall, and did Rock-a-bye-baby (People's chair with a block. Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head). Then did a regular people's chair while holding the block for 60 seconds.

Back at the parking lot, we did NEMO 2 times to each side (Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for one rep).

To get back to startex, we did block city shuffle (5 reps of the following: With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat, OH Press, murder bunny), followed by Lt. Dan with a block (4 lunge walks with 4 squats) for 5 sets. Then redrum bunny back to the start.

At start we did a block circuit of 15 deadlifts, 15 swings, 10 bent over row (each side), 15 squats, and 15 curls. Repeat circuit 2x. Then colt 45s and bolt 45s (Colt – Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Bolt – same idea with the curl, 15 bottom to mid, 15 mid to top, 15 full range of motion).
Finally for Mary we did the CLOCK BLOCK. Everyone sits in a small circle, legs out in front, feet almost touching, and with a block to your left side, lift and move over to the right side. Now your neighbor has replace the block on the left so you grab the new block and move over to the right side again. Repeat a full trip around the circle, then reverse direction around the circle.

Rocks up rocks up (homer to marge with a block overhead, 10 regular, 10 left leg, 10 right leg).