Cinder Blocks, a Big Cone and a new Blue Tooth Speaker

16 of MECA’s finest showed up on a fine Carolina spring morning for YHC’s delayed Q. @Barrister filled in last week so it was time to repay the Q debt.  The short mosey to the bus parking lot included high knees, butt kicks, side runs, bear crawls and crab walks before circling up for…



  • SSH x15
  • Hill Billies x15
  • Cotton Picker x15
  • Plank Jack x15
  • Low Slow Squat x15
  • Windmill x15
  • Hugs
  • Arm pull downs


Pulling the bag of goodies from beneath the cone YHC gave instructions for the day’s activities. The PAX was asked to pair up with someone of comparable athletic ability.  While one of each pair went to retrieve cinder blocks from behind the learning cottages the rest waited in plank position.  The teams rotated through a series of exercises with one partner going downrange to a cone in the middle of the parking lot and completing an exercise while his partner knocked out reps of the designated cinder block exercise.  The teams continued this for 4 minutes with YHC’s workout music playlist providing motivational tunes on a new speaker that provided enough volume to be heard, but not get any comments on Nextdoor.  After the 4 minutes there was a 45 second break before another round of exercises.  The sequence was as follows:

  • Blocks – Chest Press, Runner – 20 Squats
  • Blocks – Block Swings, Runner – 20 WWII Sit Ups
  • Blocks – Bent Over Row, Runner – 20 Lunge & Rotate
  • Blocks – Skull Crusher, Runner – 20 Freddy Mercury
  • Blocks – Clean & Press, Runner – 20 Apollo Ohnos
  • Blocks – Calf Raiser, Runner – 20 Reverse Crunch

While the second set of partners returned the blocks the rest of the PAX went through a Plank progression.  Mosey back to Mary with @Sandman on cone retrieval duty.


  • Hello Dolly x12
  • Mason Twist x15



  • Good effort by the PAX.  Not a lot of mumblechatter due to the effort, and higher volume of music.
  • Still need a couple more for the F3 “Gassed and Curious” Time Laps(e) team. Race is May 17-18 Contact @Barrister if interested.  It is one of the best CSAUP events around.
  • Enjoy Spring Break and time with the 2.0’s.
  • Sign up to Q, lots of opportunities still in April.  You will be glad you did.

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