Author: Wapner

Blackcat

BlackCat 2nd Anniversary

Weather 59 and clear

PAX

Jay-Z

IM

Daisy

Cubby Blue

Toomah

Snuka

Phanatic

Cornwallis

Cosmo (R)

Headlock (R)

DC

Logger

Bambi

Piper

T-bone…r

Pew Pew

Sparkle

Quantum

Shamu

Sprocket

Tiptoe

Popeye

Gas Man

Maestro

Crabby PO QIC

Wapner QIC

Disclaimer

Warmup

Maestro lap

SSH IC x20

Abe Vigodas IC x10

Grass pickers IC x15

Shoulder pretzels IC x20

Tempo squats IC x15

Jingle balls IC x10

Thang

Mosey to Happy Place

Leg blasters

Bat wing

Mosey to hill

Top of hill Jack Webb 1/4 to 7/28

Bottom of hill Lt. Dan 1/4 to 7/28

Mosey to stairs

Split PAX into two groups

Group one = set of Stair Suicides with 10 Hand Release Merkins each time at the starting point

Group two – Burpee Dan’s down the road to a predetermined point and Hillbilly Walkers back

Groups then switched and completed the opposite exercises

Prison Indian Run back to the flag.  Loosing team received 10 Burpees and the winning team had to hold plank. This turned into a Prison sprint back to the flag.  

Mary

Lany Lu – 10 second v-sit, 10 second plank, and then merkin.  R & R 5 times.  

American Hammers – IC x 15 

LBC – IC x 15

Flutter Kick – IC x 25

COR, NOR, COT

Moleskin

Wapner reporting for YHC and Crabby PO. Arrived early to find several PAX including 5 Hillfolk and the BlackCat banner already in place (and trying to block my parking space). The men kept rolling in right up to 0530. Quick warmup and short mosey to Happy Place. Plenty of grumbling with extra hold added to the end of the Bat wing. The steeper hill was use for the first time and we’ll have to bring that back again. More added degree of difficulty from Crabby with HR merkins added to the stair suicide – suck factor extremely high. The attempted prisoner Indian run race turned into a full on jailbreak. Unclear if anyone was able to run from the back and pass the leader. Great time at coffeeteria however Cornwallis must have put in a complicated order. Gas Man put away his standard three plates and we got to share in good stories about wives’ hot ass and punishing thigh grip (see what you miss out on if you skip coffeeteria…). Fantastic to have 26 men and 2.0s, and let’s not miss out on the opportunity to keep building on the momentum and reach more men in the community that need this. It’s been an honor to site Q BlackCat from the beginning to where we are now and excited to see what Crabby PO has in store for the next year.

Blackcat

Farmer Carry Contest

Weather 59 calm and pleasant

PAX:

Jay-Z

Toomah

Will Roberts FNG 2.0

Phanatic

Crabby PO

Daisy

Popeye

Stache

Pew Pew

Porkchop

Humdinger

Charlie Beardsley FNG 2.0

Wapner QIC

Warmup:

Maestro lap

Abe Vigodas IC x10

Shoulder pretzels IC x20

Arm stretches and wall stretch

Tempo squats IC x15

Scorpions

Bat Wing

Thang:

Split up into teams – 2 PAX farmer carry blocks to next light pole while remaining PAX alternate doing SSHs and LBCs AMRAP then run to blocks and swap – around the fountain by the stairs and back to the flag

Run back and forth across parking lot for skull crushers and merkins 10:1 to 1:10

Block Ring of Fire – hold out block with 5 curls around the circle

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

Wall sit

Block presses IC x10

Flutter kicks IC x25

Block presses IC x10

Hello Dolly IC x15

Block presses IC x10

Box cutters IC x10

Block presses IC x10

COR, COT, NOR

Moleskin:

Absolutely perfect morning for a workout and the PAX didn’t disappoint…. that is except for Oompa Loompa. Dreadful fartsack if there ever was one. He laid a beatdown on us Monday and YHC couldn’t wait to give it back. Nevertheless 13 men (and young men) strong endured a lot of block work. Got the arms nice and warm with the bat wing for what was in store. Some difficulty in describing the contest but the PAX jumped right in for a spirited race around the fountain (team #1 victorious). YHC’s 2.0 seemed more interested in catching toads than carrying blocks, but that is to be expected from an 11 year old I suppose. Block work continued throughout including a new ring of fire with block held out and a lot of block presses. Arms are definitely going to be feeling the burn later. Could turn out to be an all time great name and maybe first in F3 Nation with NOR Toomah (think Arnold Schwarzenegger). Great to have Porkchop back with us off of injured reserve. 2.0 asked when we got home how many times I’ve led the workout, so I counted (yes I am a CPA after all), and today was Q #65. Hard to believe it’s been that many, but it is always rewarding and great to see the progress being made as we approach 2nd anniversary of BlackCat. Keep EHing and keep accelerating! Aye!

Blackcat

Police Academy Beatdown

57 degrees dry and cool

12 pax showed up for Academy Beatdown. Piper, Pew Pew, Jay-Z, Wapner, Shamu, Tiptoe, Sprocket, Maestro, T-bone…er, Crabby PO, Daisy, and Gasman-VQ

Warmup:

Arm stretches:OYO

Leg stretches:OYO

Motivator from 5

Mosey to stairs for thang 1

Thang 1:

10 merkins

15 big boys

20 walking lunges

Rinse and repeat for 13 minutes

Mosey to happy place for thang 2

Thang 2:

15 big boys

5 box jumps

3 burpees

15 merkins

5 box jumps

3 burpees

20 squats

5 box jumps

3 burpees

Rinse and repeat for 15 minutes

Mosey around petting zoo to the flag for Mary.

Mary:

Motivator from 5 on your 6

Flutter kicks: 20IC

American hammers : 20 double count OYO

Heel touches: 20IC

ABC’s:OYO

COT

Moleskin:

12 PAX showed up to see what Academy workout’s are all about. Mumble chatter started early with Pax reminding Gasman about the arm smoking workout Daisy have them on Monday. Mumble chatter continued throughout thang 1 about a lot of big boys. Little did the pax know at the time more big boys were to follow. During thang 2 it was said the academy doesn’t like bad boys but they sure do love big boys. Captain Harris even showed up briefly to remind us to Move it! Pax got to experience a little bit of the workouts Gasman endures while at the Academy. Overall a good time doing VQ. Just wait to see what’s in store for my next Q…..

Blackcat

It’s Not All Fun and Games

Weather 71, clear, muggy

PAX:

Piper

Sugar Bear

Daisy

Shamu

Wapner QIC

Disclaimer

Warmup:

Maestro lap

Abe Vigodas IC x10

LBACs IC x20

Shoulder pretzels IC x20

Tempo squats IC x10

Willie Mayes Hayes

Annie IC x20

Jingle balls IC x5

Thang:

Indian run to tennis courts

Rings of fire

Merkins x10 and planks x2

Squats x10 and Al Gore x2

Flutter kicks x10 and canoes x2

Monkey humpers x10 and ankle holds x2

Mosey to basketball court

Jack Webbs 1:4 on one end and Lt. Dans 6:24 on the other with Jack Webbs going up to 4:16 and Lt. Dans going down to 3:12 (cut short for time)

Mosey to softball diamond

Field of Dreams

Count off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBCs until relieved. 4s at Home Plate will perform 10 Burpees then run to First, relieving the PAX there, who go to Second, etc… Continue until all PAX have done the Burpees

Mosey to flag

Mary:

Hello Dolly IC x15

Heel touches IC x15

Flutter kicks IC x25

Gas pumps IC x15

COR, NOR, COT

Moleskin:

Maestro lap in honor of Maestro posting this morning at The Patriot in Arlington, VA. Five PAX strong for the end of vacation week started off very comfortable but got muggier as the time passed. Workout was tour of some of the park’s athletic facilities: tennis courts, basketball court, softball diamond for some old favorites. Suck factor went up as we moved along. Good to have second NOR of the week (welcome Sugar Bear) and we need to keep getting the word out. Discussion at COT about what we get out of F3 and continuing to hold each other accountable. Have a good weekend and let’s get everyone out Monday morning!

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”. 

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