High Reps

Weather 37 with bone chilling light sprinkles and moist ground 

PAX:

Piper

Popeye

Crabby PO

Pew Pew

Maestro 

Jay-Z 

IM

Wapner QIC

Warmup:

Maestro lap

SSHs IC x20

LBACs IC x10 each way

Hillbilly walkers IC x20

Tempo merkins IC x10

Tempo squats IC x10

Plank x 1 minute

Thang:

Maestro lap 

Wall sit x 1 minute

American hammers x 30

Merkins x 20

Flutter kicks x 40

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Hello Dolly x 40

Merkins x 20

V-ups x 20

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Mtn Climbers x 40

Merkins x 20

BBSU x 30

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Jack Webbs 1:4 –> 10:40

Mary:

LBCs x 50

💯s 

ABCs

Plank x 1 minute 

COR, COT

Moleskin:

A couple PAX scratched at the last minute to keep the group short of the double digit goal. There’s always the next workout to get there. Mumblechatter seemed to die down a little more with each passing Maestro lap. It was conceded that this was likely more Maestro laps for Maestro than he has taken part in for the last year. Comment about high number of reps earned the group a set of 💯s then to take a break from counting a set of ABCs. Due to smoked arms Popeye early PB bring a lawn chair and a book on Wednesday. 

Frozen Indians

5 Pax posted on this pristine 18 F degree  morning.

Wapner, Popeye, Bambi, Crabby PO, Piper-(QIC)

Warm up:

SSH x 25 IC

Arm Stretch OYO

Leg Stretch OYO

Thang: 1 mile Indian run and AMRAP of Cindy.  Which consisted of Pullups x 5, Merkins x 10, and Squats x 15.

Mosey to Flag

Mary:

Hundreds OYO

Flutter Kicks x 25 IC

Crunchy Frog x 10 OYO

Vup roll ups x 12 OYO

Moleskin: PAX completed 1.08 mile on the Indian run and 10-12 rounds of Cindy.  Two positives observed this morning, no mud and no rain.  It was said, heated gloves might be the way to go.  

Snowflake Challenge

Nice 30 degree morning.

8 PAX: Daisy, Wapner, Popeye, Porkchop, Gasman, Crabby PO, Humdinger, Piper – QIC

Warmup: 

Sprinklers IC x 20

Grass Pickers IC x 20

Arm Stretches OYO

Leg Stretches OYO

Motivator from 9

Thang: Snowflake Challenge, two teams named after Black Cat, Team Bravo and Team Charlie.  Team Bravo and Charlie consisted of 4 PAX each.  Each PAX on each team completed the following:

Tractor Tire Flips x 5

3 Semi Tire jumps with merkins at each tire x 3.  3 semi tires are lined up next to each other in a straight line.  First pax jumps to the right into the first tire, then jumps backwards out of the tire, then pax does a merkin on the tire, after merkin  jumps back into first tire and then jumps right into the 2nd tire, repeats through 2nd and 3rd tire.  Rinse and repeat x 3.  Looking to coin the exercise “The three amigos,” however they don’t feel very friendly.

Pull ups x 5

Maestro lap 

Rinse and repeat, Flips, 3 amigos, Pullups, and Maestro Lap.

Challenge to be decided on by either reaching the start/ finish line, or team that has completed assigned exercise while flipping the tractor tire the farthest around the maestro lap by the set time of 6:10 am.

Team Bravo was victorious, Team Charlie is now known as Team Snowflake.

Mosey to flag:

Mary:

Crunchy Frog OYO x 25

WWII sit ups x 25

Flutter Kick IC x 20

V up Roll ups x 12

Moleskin: Nothing better than some friendly competition to get the blood flowing in the gloom.  Team Snowflake, while consisting of a group of men that are all special and unique, did lose to team Bravo, no names need to be mentioned.  8 PAX participated in a coffeeteria at the Downtown Diner, no 10-29’s were reported.  Conversation was good, we learned more about Bambi’s “work” injury.  We are all hoping for his speedy recovery.  A special shoutout to Esserman’s Tire in Frankfort, they have been very kind in providing BlackCat with our Tractor and Semi tires, I know many of you already do business with Esserman, for those of you that don’t please give them a look when you’re in need of new tires.  Hope everyone has a very Happy Thanksgiving.  Be safe, hope to see you in the gloom on Friday.


Black Snake Moan

7 PAX posted on a brisk 28F workout in the Gloom

VQ Popeye, Jay Z, Crappy Po, Piper, Daisy, Wapner, Ghost

25 Side Straddle Hops

Maestro Lap

10 Grass Pickers

10 Nipple Tweakers

Willie Mays Hays oyo

Shoulder Pretzels 10 Front, 10 Back

Circle Burp

Mosey to the tennis courts Black Snake Style (renamed Kobe Bryant)

High knees, Karaoke, Walking Lunges, Suicide down and back. Rinse and Repeat

Mosey to the Stairs for 1 stair lap

30 squats, Imperial Walkers, 10 Crap Jacks, 30 Mountain Climbers, Bear Crawl, 10 Derkins.

Ring of Fire: Al Gores, Monkey Humpers, Plank to Merkins, and Canoes.

Mosey to the bathrooms: 20 Dips and 20 Tempo Merkins

Mosey to Flag: 20 Freddie Mercurys, 20 Hello Dolly, 30 LBC, 20 Pickle Pointers, 20 Pickle Pounders, 60 Second Plank.

Mumble: First time to Q and a little nervous.  Hopefully next time it will go a little more smoothly. Ice and crunchy grass did not hold us back.

Don’t Call it a Comeback

5 PAX posted for a chilly workout in the Gloom.  17F but no wind so it felt like 19F!

IM
Daisy
Wapner
Bambi
Piper

Maestro Lap
Shoulder Pretzels x 10 in front and 10 behind head
Super Slow-mo Windmills x 10
Quad Stretch
Warrior pose and stretch
LBAC’s x 16 forward and back
Walking Knee Hugs

Mosey – Side Shuffle, Backpedal, side shuffle, mosey to stairs

Run up one set, lunge to other set, run down, lunge back to start.
Bunny Hop up one set, lunge to other set, run down, lunge back to start.
Stair Burpee up one set, lunge to other set, Crabwalk down, lunge back to start.
Run up one set, Frog Jump to other set, run down, Frog Jump back to start.

Mosey to playground

Split into 2 groups.  First group wall sits while second group does 10x Swing Tysons.  Flap jack. R&R x3

Short Mosey

One legged squats x10 each leg
Dips x 20
One legged squats x10 each leg
Dips x 15

Slowesy to flag

Mary:
30x LBC’s
20x Dolly
Captain Thor to 5/20
1 minute bridge
30 second low plank
30 second high plank
20 second side plank each side

Mumble:
It was nice to be back after being gone for 3 weeks.  Everyones legs were sore after Mondays workout so tried to get them moving to help recovery.  Frog jumps were a bad idea.  Coldest day of the year so far but didn’t feel to bad after everyone was moving.  Hopefully it will be the coldest day this winter!

Grown Men Like Playing With Blocks Too

Weather 35 and moist

PAX:

Piper

Crabby PO

Wapner QIC

Warmup:

Maestro lap

Abe Vigodas IC x10

Arm stretches 

Sprinklers IC x15

LBACs IC x20

Grass pickers IC x15

Willie Mays Hayes OYO

Thang:

  1. Blocks at the barn – 20 block curls, farmer carry two blocks around flag and back, 20 block squats 
  2. Legs at the tip -10 box jumps, 10 step up and through to high knee (each leg)
  3. Circuit at the pool – 10 merkins, 20 lunges (forward and backward), 30 mountain climbers, 40 SSHs, 50 LBCs

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

Mary:

Wall sit with block

Laney Lu x5

Flutter kicks IC x20

Hello Dolly IC x20

COR, COT

Moleskin:

A lot of fartsacking going on in BlackCat country this morning. Rumored that all were terrified by Wapner’s PB threat of farmer carries. 3 men didn’t allow excuses to creep in and instead overcame to get stronger. Hopefully there will be a better showing next week. Small group didn’t cut down on the mumblechatter plenty of discussion of important topics of the day. YHC rethinking the box jumps from the first one and they hurt every time around. Good all around workout and all agreed that we never regret getting out of the fartsack and getting some work in. 

Modified 40 min of Hell.

7 PAX posted on this 36 degree clear morning.

Wapner

Bambi

Popeye

Porkchop

Dixie Chick

Crabby PO

Piper (QIC)

Warm Up:

Abe Vigoda x 20 IC

American Hammers x 20 OYO

Maestro Lap

Thang:

Modified Nolan Richardson aka “40 min of Hell.”

Round of exercises:

Burpees x 10

Squats x 20

Big Boy Sit ups x 25

Kettle Bell swings x 20 (Choice of 25, 35, or 45 lbs. Kettle Bells)

Merkins x 10

Little Baby Arm Circles x 20

Rinse and repeat.

Moleskin:

PAX chatter was low with all the work to be done.  We had a F3 brother from Georgia join us in the gloom.  Dixie Chick, thanks for joining us, come back anytime.  In total, over the course of 9 rounds, PAX completed 90 burpees, 180 squats, 225 Big boy sit ups, 180 kettle bell swings, 90 merkins, and 225 little baby arm circles.  No time left for Mary today, pretty sure our bases were covered though.