Q: TI (Adam C)
PAX: Algae, TI (Adam C), Chaps, Weezer, Moon Dolphin, Boucher, Rascal
FNGs: None
COUNT: 7
Date / Time / Location
• 7 PAX posted in the early morning gloom at Wilderness for an hour-long beatdown.
The Scene
7 determined PAX shook off the fartsack and mustered in the brisk, morning. The cinder-block coupons were waiting, and the mumble chatter was present, but that didn’t slow the Q from keeping his plan. Here’s how it went down:
Warm-O-Rama (6 minutes)
Advanced Linear Warmup – Perform each exercise in place or while moving forward ~10–15 yards:
1. Knee Squeeze to Chest
2. Heel to Butt Bird Dog
3. Hacky Sack Squeeze
4. Inch Worm Merkin (inchworm hands, do a merkin, inchworm feet)
5. Inch Worm Lunge and Twist (walk hands out, lunge one leg forward, twist torso)
6. Slow-Mo Bear Crawl (keep core tight, move deliberately)
7. High Ho Skip (exaggerated skip, drive arms up)
8. High Knee Run
9. Butt Kick Run
10. Finkle Toe Touch (swing leg straight in front, reach hand to toe)
Mumble chatter rating: 7/10. PAX felt limber and ready for the main event but wondered if those cinder blocks would be friend or foe.
The Thang (Main Event)
1. Block Complex (Approx. 14 minutes)
Hit the five Dan John movements in one circuit:
1. Block Thrusters (10 reps) – Squat + Overhead Press
2. Bent-Over Block Rows (10 reps) – Keep back flat
3. Block Swings (10 reps) – Hinge at the hips
4. Farmer’s Carry (to 2nd light pole, switch hands, return)
Complete 3 rounds. By Round 3, the groans were louder than the mumble chatter, but PAX kept pushing.
1. Bench/Wall Circuit (Approx. 10 minutes)
1. Step-Ups (10 each leg) – Use a bench or low wall
2. Dips (10 reps) – Hands on bench, lower hips, press up
3. Box/Bench Jumps (10 reps) – Explode onto bench, step back down
4. Mosey to 2nd light pole and back.
Complete 3 rounds. Heart rates were high, but the gloom would not defeat us!
1. Block Dora (Approx. 12 minutes)
Partner up. While Partner A does the exercise, Partner B runs ~25 yards, performs 5 Squat Jumps, and runs back. Switch until total team reps are complete:
1. 100 Block Merkins
2. 200 Block Swings
3. 300 Goblet Squats (didn’t finish full 300, moved on for time)
1. Catch Me If You Can (Approx. 12 minutes)
• Partner A picks up the cinder block and begins a Cusack Carry (overhead).
• Partner B drops for 5 Burpees, then sprints to catch Partner A.
• Switch roles and continue for 2 laps around Capsize Coupon Court.
The gloom tried to choke out our spirits, but we pressed on, forging iron out of flesh.
Mary (Abs)
Finish strong with a handful of reps for each:
1. Big Boy Sit-Ups
2. Flutter Kicks (4-count)
3. American Hammers
4. Boxcutters
5. Freddie Mercuries
Plenty of groans, but no quit in the gloom.
COT (Circle of Trust)
We circled up, caught our breath, and closed out with:
• Count-O-Rama / Name-O-Rama (8 PAX shared their F3 handles)
• Announcements / Prayer Requests Prayed for Algae’s aunt, Boucher’s kid, Rascal’s joy in Jesus, TI’s time with Jesus and Fam with Jesus. Chaps patience.
Moleskine
• Shout-out to Dan John’s 5 Basic Human Movements (Push, Pull, Hinge, Squat, Loaded Carry) – mission accomplished!
• The gloom was no match for this crew’s determination and brotherhood.
• Block coupons are still the best (and worst) idea ever.
Aye!