KiMS Wednesday: Cinderblocks Rock!

13 men took 13 c

inderblocks for a walk around the block @ KiMS

Pax: SPAM, The Dude, AC/DC, Singlet, Spotlight, Guero, Schnitzel, Gift Box, Drama, FSBO, Miflin (left at Mary), Starlord, Dilfer (Q)


  • Head Rolls
  • Arm Circles
  • Windmills
  • Cotton Pickers

The Thang

Mosey to Shed & Get a Cinderblock

Mosey to Planters & Partner Up
  • P1 10-20-30 incline, decline, dips
  • P2 cinder lunges up hill, leave cinder at top, bear crawl down
  • FlapJack, but P1 Bear Crawls Up, cinder Lunges down with cinderblock
Mosey to the top of 5th Pl
  • P1 AMRAP Cinder-Snatches
  • P2 sprint to bottom of hill, 10 Merkins, sprint back
Mosey to Route 66 Entranced
  • At each tree we do 10 reps of cinder exercise corresponding with song “Head, Shoulders, Knees and Toes”
  • Head: move cinder around head;
  • Shoulders: Cinder shoulder press
  • Knees: Cinder Squats
  • Toes: Cinderella’s (on back hold cinder straight above chest, straight leg lifts and touch toes to cinder
  • Knees: Cinder Sumos
  • Toes: Cinderellas
  • Air chair until 6 is in. The Dude and SPAM did Airchair with cinder in their lap… claimed that it helped balance weight out.
Mosey to shed
  • Put cinder on ground
  • Cinder-Moguls: jump laterally back and forth across cinder. Jump on cinder going each direction
  • Russian Jig (toe taps while leaning back on heals)
  • Cinder climbers (like Russian Jig, but weight on balls of feet)
  • Cinder-triceps
  • Put cinderblocks away behind shed
Mosey to Circle
  • Brotractor
  • Split Brotractor
  • Rosalitas
  • American Hammer
  • Superman (straight, left, right, loop, repeato x2)
  • Walk hands up to down dog
  • Carolina Dry socks
  • Plank
  • Low plank
  • Plank
  • Right hand up
  • Flapjack
  • Walk up to standing


  • Monday convergence for The Murph + Ultimate Football
  • June 2 (Saturday): NAMI 5k Walk 9am Kirkland Marina Park (by Zoka). Would be great to have F3 guys in F3 gear with flag. So many men suffer from depression and anxiety in silence, it would be great to show some numbers.
  • No cost.
  • June 16: 2.0 workout 9am KiMS after 7am workouts at normal A/Os
  • June 22: Richland retreat


Always be ready for anything. F3 helps us train our minds and bodies.

Thanks for the letting me lead you men this morning! It made my day.

Manly Men @ KiMS

18 manly men did not cower in their fart sacks this morning; instead, they posted to get PUMPED UP.

Pax: SPAM, Gilligan, Kramer, Hail, Alexa, Bam Bam, Drama, Buckeye, Schnitzel, FSBO, Gift Box, Singlet, Simmons, Spotlight, Brady, AC/DC, The Dude, and Dilfer (Q)

Warm Up
Little baby arm circles
Big manly arm circles
Repeato backwards
Cotton pickers
Leg swings
Side straddle hop

Mosey to planters
Back extensions w partners

Mosey lap around track to cinder blocks

Everyone gets a cinderblock

Mosey to football field in zone

Step ups on ball of foot (switch feet in mid-air)
Russian jig (on heels)
Lateral step ups (alt feet)
Power cleans
Round the head each way x 5
Bicep curls
sumo squats
Hand Release Cinder Press
Standing single arm Lat Rows
Kettle Swings through legs
Low plank with one elbow in cinder, opp leg up
Flapjack, repeato x 10
Weighted LBC Toe touch
American Hammers with cinder

Partner up in end zone.
One partner works down field throwing cinder while P2 sprints to opp end zone and back to partner. I’ll call it the Scottish Toss
Flapjack x until opp end zone is reached by cinderblock.
Run with cider back to shed

Mosey to COT

Step up to Q
AC/DC to Q Heritage in Saturday
6am Sat 3rd F & Houghton Starbucks

Brady’s Fad just died yesterday and so he will not be posting Sat. Please keep him in thoughts and prayers

Dilfer said if he can Q, anyone can. You don’t have to be fastest or strongest. Work with site Q to design workout you can lead or co-lead that plays to your strengths.

Dilfer shared that his oldest (7) just got diagnosed with Autism Spectrum Disorder, which is a relief because labels can actually open doors with additional resources. Don’t ignore something because you are scared of labels. This is especially true in mental health where men traditionally are in denial and isolate. Depression, anxiety, etc are all treatable and doesn’t have to involve meds if you adverse to meds. Name your fears and struggles… that is the first step.

Great to lead you men!