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.