Cinder City Beatdown

Cinder City Beatdown

QIC: Draftee

Date: 06-10-2025

PAX: FrankandBeans, Rollback, Ziggy Stardust, Subfloor, Adobe, Wahoo, Cruiser, Blind Date, Rachael Ray, Sunshine (WB), Nelly, Drama Queen (WD), Superfly, Show Pony, Tonka, Draftee

Warm-o-Rama

• Side Straddle Hops – 25 IC

The Thang – “Cinder City Circuits”

Station 1: Block Bench Blasters (3 Rounds)

• Incline Merkins on bench – 15
• Dips (hands on bench, feet on block) – 15
• Bulgarian Split Squats (back foot on bench, holding block at chest) – 10 each leg

Station 2: Curbside Core + Block (3 Rounds)

• Block V-Ups – 10
• Block Russian Twists – 20 (10 each side)
• Block Plank Drags – 10 (left/right drags)
• Toe Taps on Block – 20 IC

Station 3: Parking Lot Power Grid

• Block Thrusters – 15
• Farmer’s Carry to the dumpsters
• Block Swings (similar to kettlebell swings) – 20
• Farmer’s Carry back to starting point

Finisher: Cinder Block Webbs (Jack Webbs Variation)

• 1 Block Merkin : 2 Block Shoulder Press
• Increase up to a 5:10 ratio
• Then decrease back down from the 5:10 ratio

COT / Name-o-Rama / Announcements / Prayer

• Q-School is happening this Saturday.
• Numerous chances to Q this summer! Check the “general” channel on Slack and throw your name in the ring.
• Draftee has the Q on Sunday for Coffee with the Runs. There’s something for everyone—running, rucking, or walking. Just make sure not to launch alone, and be back by 7:15 for coffee. An official preblast will be posted soon.
• Drama Queen mentioned that the championship belt was a good idea but this beatdown was a bad idea.  A full refund will be issued later this week.