Author: crabbypo

Blackcat

Kings of the Hill

17 PAX posted for a record breaking morning at the Black Cat.

Jay-Z, Wapner, Shamu, Maestro, T-Bone – er, Toomah, Dasiy, IM, Popeye, Piper, Pew Pew, Phanatic, Snuka, Humdinger, Sparkle, Stache, Crabby PO QIC

Warm up:

  • Arm Stretching
  • Leg Stretching
  • Alternating Shoulder Taps IC x 10
  • In/Out Squats OYO x 10
  • Alternating Knee Taps IC x 10
  • Jumping Cherry Pickers IC X 10
  • Alternating Hand Taps IC x 10

Mosey to the Happy Place.

Leg Blasters x 3 – 20 Squats, 10 Lunges each leg, 10 Jump Lunges, 10 Jump Squats.

Mosey to the Hill.

Thang: Hill Repeats

Pax performed multiple sets of exercises on the hill. Started at the top and ran to the bottom to execute first exercise then ran backward up the hill to the top to execute the second exercise.  Completed three sets of each exercise and then moved to the next group.

  • Group One: 10 Bear Crunch’s at the bottom of the hill and 20 Squats at the top.
  • Group Two: 10 Spider-man Merkins at the bottom of the hill and 10 (each leg) Drop Lunges at the top.
  • Group Three: 20 Cross Body Mountain Climbers at the bottom of the hill and 20 Monkey Humpers at the top.

Mosey down the hill to the stairs.

La La Leggy – 20 Squats, 20 Lunges (each leg), 20 Drop Lunges (each leg), 20 Jump Squats, and 20 Calf Raises.

Mosey to Flag.

Mary:

  • American Hammers IC x 20
  • Side LBC IC x 10 Each side.
  • LBC IC x 20
  • Flutter Kick IC x 20
  • Hip Ups OYO 20 Each side.
  • Plank Hold

 

NOR: Welcomed Will Roberts to our ranks by bestowing upon him the name of Snuka after the late great Jimmy “Superfly” Snuka.

COT

Moleskin:

Started the morning off with a couple of rounds of Leg Blasters.  Phanatic showed up 2/3 of the way through the second round, and after a quick discussion YHC determined another round was needed so Phanatic didn’t feel left out.  After the Leg Blasters YHC started to hear and notice the first signs of rage, discord, and mutiny from the PAX.  YHC lead the reluctant PAX to the Hill for some hill repeats with different exercises.  PAX were oddly quiet with the mumble chatter but their “Manson lamps” told the tale.  This was the second sign.  The Hill did prove to be a challenging adversary.  The final straw was broken when YHC lead the Pax to the bottom of the stairs for a round of La La Leggy.  Mumble was spoken of holding YHC down and delivering 3 punches each.  Overall a good workout this morning.  It was good to utilize the hill and do some things we don’t typically do.  Soreness is inevitable today.  Great to set the post record and hopefully we can keep it growing.  Welcome to Snuka and Happy Birthday to IM.

 

Blackcat

My Bad! I thought you said you liked running!

10 PAX posted for a humid game of “ROLL THE DICE”. The weather was overcast.

Jay-Z, Wapner, Shamu, Oompa Loompa, Popeye, Piper, Humdinger, Sprocket, FNG (Andrew Ferrell), Crabby PO QIC

Warm up:

Arm Stretching

Bat Wing
Grass Pickers IC x 15
Finkle Swings OYO x 10
Imperial Walkers IC x 15
General Leg Stretching
Mosey to tennis court for some Dots and Zig Zag Hops agility work. PAX did a set of dots down the side line then around base lines for a set of Zig Zag Hops.

Thang: “ROLL THE DICE”
PAX Roll dice to see what exercise and how many reps then a sprint to monkey bars for a “toes to bar.” Then back for additional rolls while time allows.
Roll a “12” PAX do 12 Burpees

Blue die = Exercise, White die # x10 = # of Reps.
1 = Squats​​               4 = Mountain Climbers
2 = Lunges              ​​5 = Side Straddle Hop
3 = LBC​​​                    6 = Merkins

Mosey to Flag.

Mary:

Gas Pumps​ ​IC x 20
Reverse LBC’S​​IC x 20
Captain Thor​​OYO 1:4 Ratio up to 5:20
Boat / Canoe

NOR: Welcomed David Santos to our ranks by bestowing upon him the name of Sprocket.

COT

Moleskin:

Good random by chance workout this morning.  PAX put it all on the dice and was dealt a mix of upper and lower body exercises.  Lots of chatter about the broken promise of “not a lot of running.”  Whoops my bad.  However, we probably needed it.  Great to name another PAX and have FNG Andrew join us this morning.  Keep up the work!

 

 

Blackcat

Spartan Races!

13 PAX posted on Wednesday 7/10/19.  Temperature was just right.

Wapner, Dasiy, Oompa Loompa, TOFU, Gasman, Piper, Shamu, Phanatic, Tiptoe, Pew Pew, Jay-Z, Maestro, CrabbyPO (QIC)

Warm Up

  • LBAC 10 IC forward / 10 IC reverse
  • Grass Pickers
  • Arm / Leg stretch
  • Motivator from 5

Mosey

Thing:  Spartan

100 Yard sprint/run/jog, 10 merkins, walk back, and rinse and repeat.  Goal was 30 times, Pax made it to 18 setting a new Black Cat record.

Mary:

  • Flutter Kicks 25 IC
  • Heel Touches 25 IC
  • Lanny Lu’s x 5

COT

Moleskin:

Record breaking day at Black Cat.  Pax shattered the previous Spartan rep’s with a dominating 18 this morning.  Fell a little short of YHC’s goal (20) and we lost a few good men to cramps, strains, and a 10-29, but nonetheless 18 felt good.  It was good to see that the OG’s still have some wheels as they shared the opportunity to beat TOFU and Phanatic in the sprints. To quote Toby Kieth “I ain’t as good as I once was, But I’m as good once, as I ever was.”  

Uncategorized

.38 Special

Image result for 38 special ammo

6 PAX posted on Friday 6/14/19.  Temperature was chilly.

Wapner, Dasiy, IM, Jay-Z, Maestro, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Grass Pickers
  • Moroccan Night Club

A little mosey that ended up in front of the Babe Ruth Diamond.

Thing:  .38 Special

PAX completed 38 different exercises.  Each exercise was to 38 reps.

  • Alternating Shoulder Taps
  • Seal Claps
  • Merkins
  • LBAC – Forward and Reverse
  • Overhead Press
  • Chinnook
  • Squats
  • Drop Lunges
  • Calf Raises
  • Monkey Humpers
  • Iron Cross
  • Jumping Cherry Pickers
  • American Hammers
  • Flutter Kicks
  • Leg Lifts
  • Side Plank Reach Through
  • Big Boys
  • Mountain Climbers
  • Incline Merkins
  • Randy’s
  • Overhead Claps
  • Dips
  • Side Straddle Hops
  • Derkins
  • Lunges
  • Skaters
  • Imperial Walkers
  • Finkle Swings
  • Jump Lunges
  • Jump Squats
  • LBC’s
  • Plank Jacks
  • Hello Dolly
  • Pickle Pointers
  • Reverse Mountain Climbers
  • Pickle Pounders
  • Heel Touches
  • Freddie Mercury’s

COT

Moleskin:

YHC has a birthday this weekend and if you have not guessed it yet I will be 38.  So today’s workout paid tribute to the 38 with 38 exercises and 38 reps on each exercise.  Some random mumble as different exercises were called out.  Over all a good full body work out.

Blackcat

Car! Game Off!

 

Game On Waynes World GIF - GameOn WaynesWorld GIFs

6 PAX posted on Monday 6/3/19.  Temperature was 51 degrees.

Wapner, Gas Man, IM, Pew Pew, Piper, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Grass Pickers
  • Abe Vigoda’s
  • LBAC x 15 each way

A little mosey that ended up in front of the Babe Ruth Diamond.

Thing:  

Ladder down by 10’s.

PAX went through a series of exercises (listed below) starting with 100 reps and going down to 10 reps.  For added fun 5 burpees were added in-between each exercise.  Each exercise was done as a single count.  Once all PAX completed the ladder down, PAX climbed back up as far as time allowed.

  • 100 – Flutter Kicks
  • 5 – Burpees
  • 90 – Shoulder Taps
  • 5 – Burpees
  • 80 – Skaters
  • 5 – Burpees
  • 70 – Mountain Climbers
  • 5 – Burpees
  • 60 – Squats
  • 5 – Burpees
  • 50 – LBC’s
  • 5 – Burpees
  • 40 – Lunges
  • 5 – Burpees
  • 30 – Hand Release Merkins
  • 5 – Burpees
  • 20 – Squat Jumps
  • 5 – Burpees
  • 10 – Side Straddle Hops
  • 5 – Burpees

Mary:

Ring of Fire Mary:

  • Crunchy Frog x 10 / V-Sit Hold
  • LBC x 20 / Hollow Body Hold (Banana)
  • Flutter Kicks x 30 / Canoe

.

COT

Moleskin:

YHC thieved a work out off of our friends from Louisville for this mornings beat-down.  A few take-a-ways from the work out are: I’m glad we single counted the lunges, Mt Climbers, and Shoulder Touches.  Thirty HRM in a row kind of suck.  While the lack of PAX this morning was disappointing, it did make Ring of Fire Mary a lot less painful.  Final note is that we might have to see about a group rate on safety vests if this mornings traffic continues to be the norm.

Uncategorized

Pull Ups Suck

8 PAX posted on Monday 5/20/19.  Temperature was 56 degrees.

Wapner, GAS MAN, IM, Pew Pew, Piper, Jay-Z, Popeye, CrabbyPO (QIC)

Warm Up

  • Maestro Lap
  • Arm / Leg stretch
  • Grass Pickers
  • Bat Wing
  • Alternating knee taps

Indiana Run around the park.  Last man 20 x Imperial Walkers prior to taking the lead.

Thing: Pull Ups and Jump Squats

YHC had Pax split up at two designated spots approximately 70 yards apart.  One spot Pax completed 5 pull ups.  The other spot Pax completed 20 jump squats.  R & R until YHC was tired.

Round of La La Leggy (20 of each: Squats, Lunges, Drop Lunges, Jump Squats, & Calf Raises).

Mosey to Flag

Mary:

  • Spider Man Plank IC x 5
  • Side Plank Reach Through x 10 each side.
  • Mt. Climber Twist x 20
  • Low Plank Walk Up IC x 10
  • Crunchy Frog x 10
  • Flutter Kicks IC x 25
  • LBC IC x 25
  • Hello Dolly IC x 15
  • American Hammer IC x 10 Rinse and Repeat x 3
  • Absolution OYO x 5
  • Corpse

.

COT

Moleskin:

Return of the Gas Man.  Good to see Gas Man back at it and congrats to him for getting through the academy.  Can’t wait to try out some of the workouts he learned.   Plenty of mumble this morning during the dreaded pull ups.  Next Monday’s 100 pull ups should be interesting.  Good work to those who posted, those who didn’t no worries you have what it takes.  Get back out there.

Uncategorized

Happy Ladder

10 PAX posted on Wednesday 5/1/19.  Temperature was a balmy 59 degrees.

Wapner, Cubby Blue, Humdinger, IM, Pew Pew, Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Motivator x 5
  • Jumping Cherry Picker x 20
  • ATM

Mosey to Happy Place

Thing: 5/10/15/20/25 Ladder Up and Down

PAX started with 5 Groiners then sprinted about 40 yards across the parking lot, Burpee Dan (Burpee + 4 Lunges) back.  5 Groiners, 10 Hand Release Merkins, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, and sprinted down and Burpee Dan Back.  5 Groiners, 10 Hand Release Merkins, 15 Plank Jacks, 20 Drop Lunges, 25 Jump Squats, and sprinted down and Burpee Dan Back.  Pax then went back down the ladder dropping off exercises until we got back to just the 5 Groiners.

Ring of Fire – Monkey Humpers x 10

Mary:

  • Flutter Kicks x 25
  • LBC X 25
  • Crunchy Frog x 10
  • Rinse and Repeat x 2
  • Hold plank for remainder of time.

.

COT

Moleskin:

Double digits this mornings.   Good to see Cubby Blue back at it.  Hope to see everyone come out of the woodwork for Friday’s beatdown.   Good work today from the PAX fighting through another beatdown.  Burpee Dan’s have a suck factor of 11 on a 0-10 scale.  Speaking of scales PAX weighed in for the May weight loss challenge this morning.  Still working on the prize and the rules for the challenge, but it should be a great motivator for us.  Props to Daisy for bringing the scale out to the AO this morning.

Blackcat

I only borrowed it…They can have it back!

5 PAX posted on Wednesday 4/24/19.  Temperature was a manageable 43 degrees.

Piper, Jay-Z, Popeye, Daisy, CrabbyPO (QIC)

Warm Up

Arm / Leg stretch
Moroccan Night Club x 15
Grass Pickers x 15
Hand release Merkins x 10

Thing:

Mile loop around the AO (the park) with exercises spaced out every .2 tenths of a mile.  First lap exercises were Merkins x 100, Squats x 100, Big Boy’s x 100, Alternating Shoulder Taps x 100, and SSH x 100.  Lap Two exercises were LBC’s x 100, Lunges x 100, Flutter Kicks x 100, Incline Merkins x 100, and Mountain Climbers x 100.  (Pax did not complete the Incline Merkins and Mountain Climbers due to time constraints.)

Mary:

No time for Mary.

COT

Moleskin:

A little light in the PAX and heavy on the fart sack this morning.  But the 5 who posted were mostly good sports about trying out YHC’s new to us workout.  YHC spent some time on twitter this week and came across this workout out of the F3 Louisville area that sounded like it would be good.  PAX gave it a go this morning and it proved challenging and the mumble chatter started off early when it was announced that each exercise came with 100 reps.  Ended up running short on time and YHC called it good after 8 of the 10 exercises.  We still managed approx 1.7 miles.  This workout will resurface again soon, with some modifications so that we can fit it into the 45 minute time frame.

Uncategorized

Leg Day

12 PAX posted on Monday 4/8/19.  Temperature was a very nice 59 degrees.

IM, Pew Pew, Maestro, Wapner, Piper, Jay-Z, Bambi, Daisy, Humdinger, Rite Aid, Cromer, CrabbyPO (QIC)

Warm Up

Arm / Leg stretch
Motivator x 10
Abe Vigodas x 10
Shoulder Pretzels x 20
Hand release Merkins x 10

Mosey to Bathrooms

Thing:

Lunges down path to Big Shelter – then do 25 Monkey Humpers.  Bear Crawl down the connecting path to road – then do 25 Merkins.  Imperial Walkers to the Happy Place – Round of Leg Blasters.  Rinse and repeat with the substitution of Bat Wings for Leg Blasters.

Pax stayed at the Happy place and did a Jump Squats tabata that consisted of 20 seconds of Jump Squats and 10 seconds of rest X 8.

Mary at the Happy Place:

LBC – x 25
Flutter Kicks – x 25
Pickle Pounders – x 25

Mosey to Flag

COT

Moleskin:

Good turn out for a Monday morning beatdown.  Weather was great and it felt good to be in shorts again.  Started off with a mosey past the petting zoo.  Could of really used some “smell good” as the animals were quite ripe.  Mumble chatter started early with the introduction of lunges all the way down the path.  Thinking about it the mumble never really stopped.   The rain overnight brought out an abundance of worms that got in the way of the bear crawls.  YHC wonders how many survived.  Bat Wing sucks.

Uncategorized

Fives

images

7 PAX posted on Monday 3/25/19.  Temperature was very nice

IM

Pew Pew

Maestro

Wapner

Piper

FNG Austin Beck

CrabbyPO (QIC)

Warm Up

Arm/Leg Stretch

Motivator from 5

In/Out Squats x 5

Jumping Cherry Pickers x 5

Hand Release Merkins x 5

Mosey to the shaft

Thang

Fives:

Five exercises done in succession followed by a short mosey to another location.  Rinse and repeat five times.  Exercises were Burpees x 5, Spiderman Plank x 5 each side, Side Plank Reach Through x 5 each side, Mountain Climber Twist x 5 each leg, Low Plank Forward Reach x 5.

Mosey to Top of the stairs.

Started with 2 Burpees then a Stair Suicide with 2 Burpees each time Pax reached the top of the stairs.  Rinse and Repeated but changed the number of Burpees to 3

Mosey to Flag

Mary:

LBC x 5

Crunchy Frog x 5

Lanny Lu x 5

Pickle Pounders x 5

Absolution x 5

Ring of Fire – 5 Squats / Al Gore

Moleskin: 

Day 25 of the Burpee challenge.  Moseyed around the park R&R Five exercises with five reps each time. This got Pax to 25 burpees and some mumble chatter towards the end of the spiderman planks.  The stair suicides / burpee combo did the trick getting Pax to the desired amount of 50 burpees.  Looking forward to 54 on Wednesday.

%d bloggers like this: