Tag: Crabby PO

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

Benny the “Jet” Rodriguez in a Pickle

12 PAX posted this delightful 65 degree morning. Wapner, Jay-Z, IM, Crabby PO, T-bone. . . er, Piper, Pew Pew, Shamu, Phanatic, TOFU, TipToe, Daisy, and QIC Maestro.

QIC Arrived during a Maestro lap so he laid down a few Burpees as everyone returned.

Arm Stretched

MNCs x15 IC

Wall stretches

Shoulder Pretzels x20 IC

Merkins x10 IC

Windmills x10 IC*

Mosey to the HC

Crowd Pleasers to 5 and back down

SSHs x15 IC

Mosey to the thang

Thang

At the softball diamond

Started with Field of Dreams stations with

Burpees at home

Squats at First

Merkins at Second

LBCs at Third

First Pickle of the day.

Paired up one PAX did Pickle Pounders while the other ran a suicide. (Infield grass, baseline between 2nd and 3rd, and the mound). repeat three times.

7 of Diamonds

7 Burpees at each base

14 Flutter Kicks at each base

21 Lunges at each base.

Second Pickle of the day

Partners again with one doing Pickle pointers while the other pax runs three laps to the opposite baseline and back. Repeat 3 times per pax

Cooled down with shoulder touches x10 IC

Mosey back to MARY

MOM

Captain Thor to five and back down.

Mole skin: I hope that a few Burpees will suffice for being late for a Maestro Lap on my Q. Had Sandlot on my mind so we took care of some pickles on the diamond. Group is consistently in the double digits. Let keep growing.

Blackcat

Motivators are painful

10 Pax posted for a humid morning

Maestro wapner IM fng jay z Oompa loompa Popeye Piper crabypo humdinger

Warm up

Arm Circles IC both directions x15

Willy Mays Hays

Arm stretches- right over left/left over right

Mosey to the happy place

Thang

alarm action

Motivator from 6, merkin x15, 10 big boys

Lap around the shelter house-bathroom path

Motivator from 6, wide merkins x15, 25 LBCs – Lap around the shelter house-bathroom path

Motivator from 6, ring of fire al gores

Burpee Mile

10 Burpees followed by one lap around the petting zoo X4 — only made it 3 with the IM exception- nice work

Mary

Flutter kicks IC 25

Knee up 15 OYO

Bicycle IC 25

Big boys 10 OYO

Planks for 45sec with 15 sec rest x2

Moleskin

Welcomed in our FNG (Kyle Bruton) for the workout. It was great to see us get to double figures this morning. The mumble started off with the motivator making more than one appearance in the workout. Underestimated the burpee mile and the amount of suckness that came along with it. We made sure to mention Pew pew and his family- hope all is well. Great overall workout this morning that included NO stairs.

Blackcat

3rd F Thought for the day.

Here is a thought for the day: listening to a series of sermons from Alistair Begg about David vs Goliath, the comment from David that caught my attention the most so far was this, in response to Goliath’s first threat to give David’s flesh to the beast and the birds. David said, “You come to me with a sword and with a spear and with a javelin, but I come to you in the name of the Lord of hosts, the God of the armies of Israel, whom you have defied. 46 This day the Lord will deliver you into my hand, and I will strike you down and cut off your head. And I will give the dead bodies of the host of the Philistines this day to the birds of the air and to the wild beasts of the earth, that all the earth may know that there is a God in Israel, 47 and that all this assembly may know that the Lord saves not with sword and spear. For the battle is the Lord’s, and he will give you into our hand. They say that David was no more than 16 years old. To say “the lord will deliver you into my hand and I will CUT OFF YOUR HEAD. . .” Two things struck me. 1. David, with the balls to go head to head with Goliath with the “trash talk,” and 2 the faith that he had that Goliath had to be put down not for the sake of the Israelites but for the sake of God. It was GOD that David was defending not himself. And the fortitude to stand up to the world knowing who is God was is amazing coming from a teenager. It was a “no-brainer” for David to do what he did for the sake of not letting foolish people defile his God.

I hope that we are able to pass our values to our children in a way that has them so deeply rooted in who they are and who the belong to.

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

Running Scared

Only 5 PAX posted as the rest were fearful of the scary Running included in the Pre-Blast.  70F and Humid with lots of mosquitoes during mary.
IM, Crabb PO, Jay-Z, Wapner, Oompa Loompa

Warmup: General Stretching with a description of what was to come (this is where I figured out what we were going to do).

Thang:
Choice of running ~.2 miles around Animals or ~.33 miles around the larger loop.
100x Jump Rope
25x Merkins
50x LBC’s
R&R for a total of 7 laps.

Mary:
Hurricane Hoedown for 7 and 6 reps IC
Dolly x 10 IC
ABC’s

Mumble:  It was a tough hard cardio workout with much groaning on the jump rope.  Definitely need to get them out more as it was great exercise and could really help with all of our coordination.  It was nice to see the other 4 out this morning but would really like to see the fartsackers man up after saying they would be there.  Bambi gets the excused absence.

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.

%d bloggers like this: