8 PAX in attendance on this chilly 35 degree morning.

  1. Jay-Z
  2. Piper
  3. Crabby Po
  4. Wapner
  5. Daisy
  6. Shamu
  7. Slit
  8. Stache (QIC)


  • Maestro Lap
  • Abe Vagotas IC x 10
  • Grass Pickers IC x 10
  • Calf Stretches
  • Butterfly Stretch
  • Hip Flexor Stretch
  • Willy Mays Hays OYO
  • Motivator from 7


Mosey to Bob Sanders drive where PAX divided into two teams of four, for a 4 mile sprint relay race.

PAX line up. First team member sprints to stop sign and back (approx. quarter mile). Upon return to the line, next team member goes. As you cross the start/finish line after the sprint, cool down jog around the flag and back. Side straddle hops until it’s your turn to run again. Take a 30 second break from SSH’s to catch breath before the sprint.

Teams compete against each other until all PAX complete 4 laps, totalling approximately 1 mile of near sprinting. First team with all 4 PAX to complete 4 laps wins.

Mosey back to the flag.


  • Crunchy Frog IC x 10
  • Seated Freddy Mercury’s Forward IC x 10
  • Seated Freddy Mercury’s Reverse IC x 10
  • LBC’s IC x 10
  • Heel Touches IC x 10
  • Heels to the Heavens IC x 10
  • V-Up Roll-Up’s OYO x 5
  • Recover


It had been noted in the previous workout that we haven’t done a lot of running in a while. Music to the upcoming Q’s ears 🙂

There was a plan for an harder Mary for the losing team in the relay but the Q noticed that all PAX put it on the line during the relay, even when one team started to pull away. Sounds of near death from many as they came across the line. Therefore there was no incentive for the winning team – Q thinks we all won this morning.

A nice cap to a good week for Blackcat F3. It was mentioned the air has been getting colder and noticed the winkie’s are getting shorter. Begging the question, is winkie shrinkage a real thing? If real, it must certainly explain the departure of our CrossFit “friends” from the shelter house back to their heated environment.

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