Author: Wapner

Blackcat

Cell Block 9

Weather 66 and clear

PAX:

IM

Jay-Z

Piper

Crabby PO

Daisy

Pew Pew

Popeye

Humdinger

Wapner QIC

Warmup:

Abe Vigodas IC x10

Shoulder pretzels IC x20

Arm stretches and wall stretch

Willie Mays Hayes

Scorpions

Tempo squats IC x10

Prisoner Indian run

Stop at Happy Place

La La Leggy

Thang:

Farmer carry two blocks to stations about 30 yards apart for Block curls and Block merkins 10:1 to 1:10

Run back and forth across parking lot for Skull crushers and squats 10:1 to 1:10

Block Mary (hold a block, if you can):

Wall sit

Block presses IC x10

Flutter kicks IC x30

Hello Dolly IC x15

LBCs IC x25

COR, COT

Moleskin:

Rebound workout from 5 PAX on Wednesday to 9 today. PAX must love a good block party (other than Oompa Loompa who was reported to be afraid of the block). Announced name of the workout as Cell Block 9, but after a few parts was suggested it should be The Blame Game due to Humdinger blamed for Prisoner Indian run, Crabby blamed for La La Leggy, and Jay-Z blamed for farmer carries…. as long as it’s not YHC to blame that’s fine. Plenty of moaning and complaining during farmer carries and that should continue through the day and into tomorrow with soreness in the forearms. Running for the second part of the block party was a welcomed relief. Wall sit until Q got tired conjured flashbacks to Burpo in APC back in our Hot Dog days. Humdinger commented that those coaching days are gone now that all the kids are snowflakes. Use the weekend to turn up the EH and let’s keep the momentum going into next week! Aye!

Blackcat

The Murph

Weather 59, calm

PAX:

IM

Pew Pew

Maestro

Daisy

Popeye

Jay-Z

Piper

Bambi

Crabby PO

Wapner QIC

Warmup:

Arm stretches

Leg stretches

Grass pickers IC x20

Shoulder pretzels IC x20

Thang:

The Murph

2 miles – 6 laps around 1/3 mile course

100 pullups

200 merkins

300 squats

All OYO

COR, Moment of Silence, COT

Moleskin:

Joined brothers nationwide to honor Lt. Michael Murphy and all of our other fallen American heroes. PAX employed several strategies for breaking down the running and exercises. All were difficult but looked like straight through (mile, exercises, mile) was the hardest. Imagine doing that with a 20 lb. weight vest and in the sandbox in Afghanistan. The pullups were modified many different ways – t-claps to Piper for completing all pullups with no modifications. We had a visit from Gas Man on patrol but missed out on seeing him put down about 3 full plates of food at coffeeteria. Great to have double digit PAX again and let’s keep accelerating. Last year for the Murph we had 5 and this year 10. Let’s double our number again for next year. Get out there and EH! GIA!

Blackcat

Jack This!

Weather 57, pouring rain tapering off to sprinkle, moist everywhere

PAX:

Piper

Daisy

Crabby PO

Pew Pew

Maestro

Jay-Z

Wapner QIC

Warmup:

Arm/leg stretches

Grass pickers IC x15

Race to main shelter

Abe Vigodas IC x10

Shoulder pretzels IC x20

SSHs IC x25

Scorpions

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

7♥️ Bear crawl

K♥️ Mtn. climbers

6♠️ Jumping lunges

7♠️ Monkey humpers

Q♦️Diamond merkins

8♠️ Backward lunges

4♦️ Carolina dry docks

2♣️ WWII Sit-ups

3♥️ Sprint 300 M.

3♠️ Wojo Squats

J♥️ Plank Jacks

8♣️ Luge

5♠️ Lunges

10♥️ Butt kicks

3♣️ High, slow flutter kicks

A♥️ SSHs

2♠️ Bulgarian split squats

Q♥️ Burpees

Q♣️ Freddie Mercury

6♦️ Wide arm merkins

9♥️ High knees

7♣️ LBCs

8♥️ Squat thrusts

2♦️ Hand clap merkins

10♦️ Incline merkins

J♠️ Smurf jacks

3♦️ Chuck Norris merkins

5♣️ Oblique crunches

9♣️ High plank (90 sec.)

Mary:

No time – plenty of Mary in the cards

COR, COT

Moleskin:

Woke up to pouring rain and 7 PAX sacked up to brave the elements while others sacked down into the fartsack. Maestro arrived on time so no Maestro Lap was called for. Instead of Daisy planned beatdown a pinch hit Q for cards in the shelter was agreed upon. Started with very brief warmup then race to the shelter to finish the warmup. Maestro selected to cut the deck so everything that followed was his responsibility. A big thanks to Pew Pew and Daisy for knowing all the exercises and raising the level of difficulty by quite a bit. Plenty of “jacking” done today – between that and the burpees and squat thrusts a pretty good time.

Blackcat

C-Block Challenge

Weather 50 and clear

PAX:

Daisy

Maestro

IM

Pew Pew

Crabby PO

Tiptoe

Jay-Z

Wapner QIC

Warmup:

Maestro lap

SSHs IC x20

Abe Vigodas IC x10

Shoulder pretzels IC x20

Nipple tweakers IC x15

LBACs IC x10 both ways

Grass pickers IC x15

Tempo squats IC x15

Thang:

Split up into 2 teams

4 PAX carry 6 blocks around petting zoo to the tip

At the tip: 6 Captain Insane-Os, 10 box jumps, run around sack

Continue around petting zoo for full lap

At the flag: 25 skull crushers, 50 flutter kicks, 100 💯s, run around aviary

R&R&R&R (Insane-Os down to 4 and 2, blocks down to 4 third lap)

Block Mary:

Block wall sit

Block presses IC x10

Freddie Mercury IC x20

Block presses IC x10

COR, COT

Moleskin:

Needed to give the legs a rest after Crabby PO’s Wednesday leg beat down, so what better way than a block party. YHC had planned a tire and block party for 10 or more but too many fartsackers and travelers, so some modifications were required. Decided on carrying 6 blocks among 4 PAX per team to allow for trading off of the farmer carries. Suck factor high for distance block carrying followed by Captain Insane-Os – arms will definitely be feeling it later. Got bad enough that PAX came up with alternative ways to carry the blocks. Kotter award for the day goes to Tiptoe – welcome back and see you again on Monday! There are several other Kotters out there that we need to EH back into the circle.

Blackcat

Happy Tax Day!

Weather 35, clear with a few light flurries, moist pavement

PAX:

Piper

Daisy

Maestro

IM

Pew Pew

Crabby PO

Humdinger

Jay-Z

Wapner QIC

Warmup:

Abe Vigodas IC x10

MNCs IC x20

Annie IC x10 each arm

Shoulder pretzels IC x20

Grass pickers IC x15

Tempo squats IC x15

Willie Mays Hayes

Thang:

Mosey to Happy Place

1040

One partner:

Merkins x10, Squats x20, LBCs x30, SSHs x40

Other partner:

Lap around playground w/ 4 burpees at finish

R&R x5 (w/ partners total 1040 reps)

Slowsy to sh!tter

1065 – 10 WWI sit-ups, 65 mountain climbers

1041 – 10 derkins, 41 air presses

1120 – 11 jump lunges, 20 jump squats

990 – 9 big boy sit-ups, 90 flutter kicks

Rings of fire

Merkins x10 and planks

Monkey humpers x10 and ankle holds

Squats x10 and Al Gore

Mosey to flag

Mary:

Slow down cadence:

Hello Dolly IC x10

Freddie Mercury IC x10

Gas pumps IC x10

COR, COT

Moleskin:

One of the best days of the year for YHC as another tax season comes to a close. Celebrated the various form numbers with exercises to each number. Piper established in warmup that he needed to leave early so as to not be confused with a walk of shame. Announcement of the 1040 workout gave Jay-Z ‘Nam-esque flashbacks. Mumblechatter was light – not sure if PAX were smoked early or if cold temperature stifled conversation. YHC definitely smoked as I try to get back into shape from the time off.

Blackcat

27.3 (aka BRICK)

Weather 32, sleet/snow, gusty winds 

PAX:

Piper

Daisy

Bambi 

Popeye

Crabby PO

Humdinger

Jay-Z 

Wapner QIC

Warmup:

Maestro lap w/carioca & high knees

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

LBACs IC x10 both directions

Finkle swings x10 each leg

Tempo squats IC x10

Thang:

Block Dora 1-2-3

One partner farmer carries blocks around island, other partner does exercises to cumulative 100 skull crushers 200 block curls 300 block squats

Mosey to Happy Place

Leg blasters 

La la leggy 

Mosey to cars

9 burpees

48 block presses

46 heavy freddies 

48 block step-ups

14 hot potatoes

Block Mary (hold a block, if you can):

Wall sit 

Flutter kicks IC x24

Leg raises x15

Hello Dolly IC x15

Plank

COR, COT

Moleskin:

Workout named in honor of Indiana’s spectacular shooting performance from last night. YHC planned to honor the winner of last night’s game with BOILERS or HOOSIERS, but determined that neither team deserved recognition so called for a block party instead. Daisy rightly suggested the best way to acknowledge the game that just happened was to call it a BRICK party. PAX fortunate that it wasn’t 5 degrees warmer or it would’ve been much more miserable. Farmer carries made it plenty uncomfortable though. Needed a “break” in the middle to give the arms a rest and heat the legs back up from Monday’s workout. Back for more bricks and learned that new exercise hot potato would not be possible to 46 reps without serious injury. Good to have Bambi back with us this morning. Today’s words of wisdom from Crabby PO as he scraped the snow and ice off of his block – “if you take care of your block, it will take care of you”. 

Blackcat

U Can’t Touch This

Weather 13 with steady winds about 20 mph and windchill below 0

PAX:

Piper

Popeye

IM

Maestro 

Jay-Z 

Wapner

Warmup:

Maestro lap

Arm stretches

Leg stretches

Mosey to stairs

Thang:

Stair Dora

One partner runs stair lap other partner does exercises to 100 merkins, 200 squats, and 300 LBCs

Blackjack

Dips and merkins (or squats and lunges) from 20:1 to 10:11 running from main shelter to caboose between exercises 

Mosey to cars

Mary:

Dealers choice Mary:

Flutter kicks IC x25

Pickle pointers IC x25

V ups x12

American hammers x20

Windshield wipers IC x8

Crunchy frogs IC x10

COR, COT

Moleskin:

Cold and windy morning had the PAX coming out of their cars slowly. When everyone got out around 5:29 it became apparent we were without Q. Took a Maestro lap to give the Q time but it only summoned its namesake. Group put their collective slowly processing heads together to come up with a workout during stretching. First priority was to try to get out of the wind, so mosey to bottom of stairs. Run to the top of the stairs was like a smack in the face with the wind. Discovered there that MC Hammer must’ve loaned his parachute pants to Piper. First lap of Blackjack was to 10-29 but that modified to the caboose. Some PAX modified arm work to leg work after a particularly tough arm week. Even with modified run close to 2 miles for the workout. Group will be giving consideration over the weekend to appropriate punishment for fartsacked Q. 

Blackcat

WHAT up a Tree?

Weather 11 with a fresh coat of 4” of snow

PAX:

Piper

Pew Pew 

Gasman 

Jay-Z 

Wapner QIC

Warmup:

Arm stretches

Shoulder pretzels IC x15

Sprinklers IC x15

Grass pickers IC x15

SSHs IC x25

Tempo squats IC x10

Leg stretches

Mosey to main shelter

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

6♥️ Backward run

K♠️ Squats

3♣️ High, slow flutter kicks

4♣️ Heels to heaven

5♦️ Hand-release merkins

10♣️ Rosalitas 

2♥️ Sprint 200 M.

8♠️ Backward lunges 

9♥️ High knee 

6♥️ Backward run

2♦️ Hand clap merkins 

9♠️ Low, slow squats

J♣️ Shoulder taps 

3♦️Chuck Norris merkins

6♠️ Jump lunges

6♦️ Wide-arm merkins

K♣️ American hammers

9♣️ High plank (90 sec.)

8♥️ Squat thrusts

9♦️ Ranger merkins

8♦️ Merkins 

10♠️ Lunge walk

A♥️ SSHs

Q♦️ Diamond merkins 

7♣️ LBCs

2♠️ Bulgarian split squats 

5♠️ Standing lunges

Mary:

No time for Mary (got plenty with the cards)

COR, COT

Moleskin:

Slick roads delayed the Q from a timely arrival so the easy backup Q is the cards. Piper arrived only a few minutes late but we opted to save that workout for a time when more PAX could experience it. Good cut of the cards by Gasman…. managed to avoid the Burpee card and most face cards with a pretty good mix of suits. A couple of exercises done incorrectly – Rosalitas are actually Dollies with feet up to 90 degrees (rather than windshield wipers) and Squat thrusts are a deep squat with hands raised to vertical as you stand (rather than squat jumps). Due to slick conditions, the “sprint” was really a mosey and the backward run was a bad idea altogether. Jay-Z took advantage of Piper nursing a bit of a sore shoulder with some light hearted teasing – can’t wait to see Piper pay him back with something fun later. Fire truck drove through the park – rumor has it there may have been something up a tree. 5 men got the message that a 2 hour delay at school doesn’t mean a 2 hour delay of F3. The fartsack was much too strong this morning. Don’t let it happen tomorrow as we get together at 0630 to send off Gasman. 

Blackcat

Diamonds Aren’t a Man’s Best Friend

Weather 1, clear, slick

PAX:

Daisy

Piper

Crabby PO 

Jay-Z QIC

Wapner QIC

Warmup:

Mosey around playground and back to main shelter

Grass pickers IC x15

SSHs IC x25

Shoulder pretzels IC x20

Sprinklers IC x15

Tempo squats IC x10

Tempo incline merkins IC x10

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

J♣️ Shoulder taps 

9♣️ High plank (90 sec.)

Q♠️ Monkey humpers

10♠️ Lunge walk

3♦️Chuck Norris merkins

J♦️ Dips

6♦️ Wide-arm merkins

9♦️ Ranger merkins

2♦️ Hand clap merkins 

7♦️ Derkins 

K♦️ Merkins 

2♠️ Bulgarian split squats 

Q♥️ Burpees

2♣️ WWII sit-ups 

5♠️ Standing lunges

A♦️ Arm circles 

4♣️ Heels to heaven

5♦️ Hand-release merkins

10♦️ Incline merkins 

7♣️ LBCs

8♦️ Merkins 

6♠️ Jump lunges

K♠️ Squats

4♦️ Carolina dry docks

K♣️ American hammers

Q♣️ Freddie Mercury

K♥️ Mtn. climbers

A♠️ Calf raises

J♠️ Smurf jacks

A♣️ Flutter kicks

8♠️ Backward lunges 

Mary:

No time for Mary (got plenty with the cards)

COR, COT

Moleskin:

Wapner reporting for Jay-Z on the joint Q.  “Warmer” than expected as temperature was actually above 0. Arrived to Daisy wandering around the park hoping for anyone else to post. Relieved as five men braved the elements while several others remained in the cozy warmth of the fartsack (including one PAX that will remain nameless “liking” GroupMe post but not posting). Learned in warmup that grass pickers might also be useful to clear out space after a big meal. Got through 31 cards with 12 out of 13 diamonds (including a run of 7 in a row) – definitely heavy on the arms. Total of 179 merkins of different variations along with dips and LBACs with Piper to blame for the cut of the cards. An icy cold morning for a workout, but now we know the hardest part of the day is behind us. 2ca69037-376a-44b1-8556-b5340e898a0e

 

Blackcat

Blocks, Box Jumps & More

Weather 31 and clear

PAX:

IM

Bambi

Maestro 

Popeye

Huffy

Jay-Z

Piper

Crabby PO

Wapner QIC

Warmup:

Abe Vigodas IC x10

LBACs IC x20

Arm stretches 

Sprinklers IC x15

Grass pickers IC x10

Willie Mays Hayes OYO

Tempo squats IC x10

Thang:

  1. Blocks at the barn – 20 block curls, farmer carry two blocks around flag and back, 20 skull crushers
  2. Legs at the tip -10 box jumps, 10 step up and through to high knee (each leg)
  3. Circuit at the pool – 10 crunchy frogs, 20 mountain climbers (4 count), 30 LBCs, 40 SSHs

Mosey from one station to the next around the petting zoo and repeato repeato 

Block Mary:

Wall sit with block

Flutter kicks IC x25

Block presses IC x10

Hello Dolly IC x15

Block presses IC x10

COR, COT

Moleskin:

Q scouted location ahead of time and yesterday’s heat wave melted enough snow off of the road to allow for a circuit around the petting zoo. Shovel flag came in handy at the tip to clear some snow for box jumps and step ups. Clear and calm morning was quickly forgotten working through a simple but quite effective workout with a surprising amount of cardio. One PAX was even sighted stripping off an outer layer but thankfully stopped there. Enjoyed the last reprieve before the weather rolls in – will be a fun one on Monday!

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