Author: jtcarter21

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(SSS) Soaked Stair Suicides

37 degrees RAIN

4 men posted

Wapner

IM

Maestro

Jay-Z (QIC)

**Warm up

Maestro Lap

Shoulder pretzels ICx20

Grass Pickers ICx15

Willie Mays Hays twice each side general stretching

Abe Vigodas ICx10

SSH ICx25

Mosey to “Happy Place”

Crowd pleaser up to 5:5 and back down

Leg Blaster

Mosey to bottom of stairs

6 stair suicides

Alternated between 10 Mike Tyson and 10 dips between each set for a total of 30 reps each

To shelter house for 2 sets of Squerkins and 15 dips

Mosey to flag

**Mary

8 Absolution

Flutter kicks ICx20

50 LBC OYO

Hello Dolly ICx15

American Hammers ICx10

45 second plank

**Moleskin

Heard some mumble chatter about workouts looking better on paper. Stair suicides proved once again to be killer. It was definitely the most moist workout in Black Cat history. The final mosey past the “happy place” without stopping seemed to please the PAX. Mary was done on the pavement rather than wallowing in the mud but it still managed to soak us all. Good times.

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We got Crabs

6 men posted

Overcast, calm, 11 degrees

**Warm up

Maestro Lap

Hip flexor general stretching

Grass Pickers ICx15

Daniel son x10

Abe Vigodas ICx15

Motivator from 6

**Thang

Mosey to concession stand

Crowd pleaser (1 groiner:1 merkin up to 4:4 and back down)

Leg blaster

R&R

Mosey to bottom of stairs

1 Crab jack

Jog to post

9 crab cakes

Up to 9 crab jacks and down to 1 Crab cake

To top of stairs for hydraulic squats x20

10 lunges each leg

Inside shelter house

20 dips

10 abyss merkins

10 dips

5 abyss merkins

Mosey to flag

**Mary

Flutter kicks ICx20

LBCs ICX20

Hello Dolly ICx15

5 side plank hip taps each side

30 second back plank hold

**Moleskin

The first 15 minutes seemed to gas the PAX. This provided for a more difficult crab workout. All in all it was a good all around workout with very little mumble chatter. We welcomed Daisy (Pat Day) as an official F3 Black Cat member. Daisy is a local funeral director and his name plays off of the idea that when you die you start “pushing daisies.” Welcome Daisy!

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Merkins, Squerkins, and dips…..oh my!

3 men posted in the 30 degree, dry, breezy, gloom.

Wapner

CrabbyPO

Jay-Z (QIC)

**Warm up

Short mosey

Shoulder pretzels ICx15

Abe Vigodas ICx15

Hydraulic squats x10

Plank jacks x15

Doggie paddle x10

**Thang

Mosey to stairs

9 groiners at top

1 lunge each leg at bottom

(Continue to 1 and 9, respectively)

To shelter house for Squerkins

Pax1 in wheelbarrow position

Pax2 holding legs

PAX1 does 10 merkins

PAX2 does 10 squats

Due to odd number, pax3 did SSH while waiting.

Rotated until each PAX completed each position twice.

Back to stairs

9 LBC’s at top

1 dip at bottom

…..you know the drill

1 set of stair suicides

To shelter house for one more round of squerkins

Abyss merkins x10 (position benches together, suspend body between the two and complete merkin down deep into the gap)

Dips x10

Abyss merkins x5

Dips x5

Mosey to flag

**Mary

10 side plank hip taps each side

LBC ICx20

Flutter kicks ICx15

Freddie Mercury ICx15

5 Absolution

Hold plank for 50 seconds

**Moleskin

It was determined that given a predetermined fart sack by Maestro, a Maestro Lap could not be performed. Some new exercises were introduced and added a lot of excitement. Stair suicides proved to be a challenge and will make their way into regular rotation. Squerkins were a nice change up, even if they did appear to be an inappropriate position for 2 men to be in. Overall a great workout hitting several muscle groups.

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1 to 4 Ratio and Temperature

Balmy 3 degrees and clear

5 men posted

Maestro 

IM

Wapner 

CrabbyPO 

Jay-Z (QIC)

**Warm up 

Maestro Lap 

Shoulder pretzels ICx15 

Moroccan Night Club ICx15 

Grass Pickers ICx15 

Motivator from 6

Abe Vigodas ICx15 

Mosey to shelter house

**Thang

Step up on to picnic table seat with both feet and back down, switch lead leg…..that’s one

Air squats x4

Mosey to adjacent shelter

Jack Webb’s 1:4

Started at 10:40 @ each location and worked down to 1:4.

Mosey to flag

**Mary

Flutter kicks ICx20

Hello Dolly ICx15 

5 Absolution OYO

Hold low plank for final 20 seconds

**Moleskin

Not a lot of chatter. Just some minor grumbling regarding the number of layers of clothing and the difficulty and time it takes to put them all on. Good workout. The stepping up onto the picnic tables was new and will probably be visited again. The one lesson learned today…..you can be present to the workout, and sitting in your car, and still be late! 

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A Real Cluster

5 men posted with one ditching Mary 

35 degrees, foggy

Maestro

Wapner 

CrabbyPO 

IM

Jay-Z  (QIC )

**Warm up

Maestro Lap 

Moroccan Night Club ICx15 

Abe Vigodas ICx15 

Donkey kicks ICx10

Motivator from 7

Grass Pickers ICx10

Mosey to shelter

**Thang

5 incline merkins

5 decline merkins

5 dips

Mosey to the wooden exercise equipment 

10 rail squats

10 lunges

10 heal raises

Mosey back to shelter for 15 reps

Mosey to wooden equipment for 20 reps

Mosey to shelter for 10,15, and 20 reps of previous exercises of PAX choosing.

20 more lunges

Long mosey to concession stand for wall sits and Rocky Balboas (1 minute and 20-4 count respectively followed by 30 second and 10-4 count respectively)

Mosey to flag

**Mary 

5 crowd pleasers followed by 5 absolution

10 side plank hip taps ICx10 each side

Flutter kicks ICx15 

40 LBCs OYO

1 minute plank hold

**Moleskin 

IM made an appearance all though he fart sacked on Mary. Workout was heavy on cardio and time went faster than the Q predicted. Consequently,  it became a creation “on the fly.” It was determined that black ice is a real thing and the stairs are still out of commission.  The warmer temps have been nice, but we are anticipating colder temps next week. 

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12 days of Christmas 

24 degrees, light wind, and cloudy.

5 men posted as usual

CrabbyPO 

Wapner 

Maestro 

IM

Jay-Z  (QIC)

**Warm up

Maestro Lap 

Abe Vigodas ICx15 

Grass Pickers ICx15 

Shoulder pretzels ICx15 

SSH ICx15 

Mosey to tennis courts

**Thang 

6 tennis courts x 2 end lines per court =12 days of Christmas. 

1-crowd pleaser and a lunge on each leg 

2-donkey kicks

3-Absolutions

4-plank jacks

5-burpees

6-Mike Tysons

7-Floyd Mayweather 

8-crab jacks 

9-American Hammers

10-merkins

11-one legged squats

12-air squats

Due to time constraints Mary had to be eliminated, and we still were one minute over time. 

**Moleskin

12 days of Christmas takes on a whole new meaning when you spend most of it on all fours! Most PAX seemed in a joyful holiday mood. Only minor grumbling of “This is ABSOLUTELY a blast” while doing 3-Absolutions. Another comment directed at QIC of “You’re the only one that ever makes us do crab jacks!”  I bet there will be more of those in the future. 

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Circuit Cluster

5 men posted

IM 

Maestro

Wapner

CrabbyPO 

Jay-Z  (QIC)

Clear, cool, crisp 29 degrees

**Warm up

Reverse Maestro Lap 

Abe Vigodas ICx15 

SSH ICx15 

Grass Pickers ICx15 

Crab Jacks ICX15 

Shoulder pretzels ICx15 

Mosey 

**Thang

Start in shelter house with 15 derkins

Jog out the north end, down the stairs, to the fountain

15 one legged squats each leg

Stair burpees up south stairs 

Back into shelter house

Rinse and repeat 15 reps down to 1

**Mary 

Low plank jacks ICx15

Absolution ICx5

American Hammers ICx15

30 LBCs OYO 

**Moleskin

A mostly sick Maestro arrived on time in his green truck leading to 2 conclusions. #1: a healthy Maestro is casually late #2: it’s too dark at 5:30 am to distinguish green from black. During the Maestro lap we observed several animals crying out for Traaaaavis. Apparently,  they’re cold and need Zonkey to turn on the heaters. The Thang destroyed most shoulders and kept everyone unusually quiet aside from the derkin grunts of pain. On to Friday’s 10 degree wind chill!

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Black Friday Special

34 degrees, partly cloudy

4 men posted

Wapner

IM

CrabbyPO

Jay-Z  (QIC)

**Warm up

Maestro lap

Moroccan Night Club ICx15 

Shoulder pretzels ICx15 

Grass Pickers ICx15 

Slow count lunges  (8count) ICx10

Donkey Kicks oyo x10 each leg

Mosey

**Thang

We spelled Black Friday with a mosey between letters

B urpees x10

L unges x20 each leg

A merican hammers ICx15

C rab jacks ICx20

K nerkins x20

F loyd Mayweather ICx10

R ocky Balboas x20 (4 count)

I ncline merkins x20

D erkins x20

A ir squats x50

Y ou choose

        *10 burpees

         *15 American Hammers 

          *20 lunges each leg

Rinsed and repeated AF

A merican hammers ICx15 

F loyd Mayweather ICx10 

Mosey to stairs

2 laps of stair burpees

Mosey to flag

**Mary

Absolution ICx8…. Goal was 10…Ha! Not today

Merkin to side plank x5 each side

Dolly ICx15

Flutter kicks ICx15 

Plank hold for 1 minute

**Moleskin

The change to 7:30 was nice. A little brighter and maybe warmer. The daylight provided the opportunity to stare the emu in the face as he attempted to set the pace.   The early belch during the Maestro lap that apparently tasted like turkey and vodka, was merely a false alarm. A few new exercises made it into the workout and will likely be back. Overall, for the day after stuffing ourselves, all went well.

Uncategorized

Post on a post

35, breezy, and cloudy

4 men posted

IM 

Maestro

CrabbyPO

Jay-Z  (QIC)

**Warm up

Maestro Lap

Moroccan Night Club ICx15

Abe Vigodas ICx15

Grass Pickers ICx15

Diamond Merkins w/High five x10

Donkey Kicks 10 each leg

Quick feet for 60 seconds, burpee every 10

Mosey to parking posts

**The Thang

10 one legged squats on post (attempted)

Run to top of stairs

30 Rocky Balboas

Down stairs 

One Mike Tyson

Back up stairs for 30 Rocky Balboas

Run back to posts

10 to 1 one legged squats  (post optional)

1 to 10 Mike Tysons

Made it to 2 and 9 and ran out of time

Mosey to flag

**Mary

Flutter kicks ICx15

Gas Pumpers ICx15

Merkin to side plank x10

**Moleskin

A few new exercises thrown in the mix. Big fan of Mike Tysons. Heard some rumblings of potential ear biting taking place. Realized that either our balance SUCKS or the parking posts are too small for one legged squats. Most men opted for squats minus the post. Extra cardio today as the run between the parking lot and stairs seemed extra long. All in all a good time had by all.

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