Cin-Dora Blocks

Conditions: 69 deg F, ~60% humidity


  • High plank while disclaimer given, ~1 minute
  • Right arm high plank for 30 seconds
  • Rotate down to inverted plank (face up) for 30 seconds
  • Left arm high plank for 30 seconds
  • Michael Phelps for 30 seconds
  • Arm circles * 9 IC each direction
  • Chinooks * 9 IC each direction
  • Raise the Roofs * 15
  • Pull the sky * 15
  • Moroccan night clubs * 15 IC
  • T^3 * 10 IC
  • Don Quixote * 10 IC

The Thang

Mosey to get the cinder blocks. 11 PAX required 6 blocks. Partner up (1 group had 3).
Establish penalty rules prior to the workout.
  • Once the workout starts, don’t let the Cindy’s touch the ground. If it does, all PAX do 5 burpees
  • Flyover Rule – if an aircraft flies over the AO, all PAX do 5 burpees
Cin-Dora Block workout:
Partner 1 does the exercise with a Cindy while partner 2 runs down and back the parking lot lane. Flip Flop.  As a team, achieve each of the cumulative totals before proceeding to the next exercise.
  • 100 Merkins with Cindy on back
  • 200 Cindy Overhead Presses
  • 300 Squats while holding the Cindy
  • 400 Flutter Kicks per leg while holding the Cindy above your chest
Most groups were into their Flutter kicks when time was called.
6 PAX return the Cindy’s while the remaining PAX planked.  Return to the flag.
No penalty burpees were performed during The Thang, so the penalty for that was 10 burpees by all.


CAR, NAR, Announcements, Pledge, Prayer
Happy Birthday Woo Hoo! One more year closer to a double respect!
Prayers for Armpit’s fellow fireman who was diagnosed with melanoma.
Prayers for Airball’s and his family as they mourn the passing of his grandfather.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.