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. 

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!

Buckeye Down

Weather 39 and clear

PAX:

Piper

Gasman 

Popeye

Crabby PO

Humdinger

Porkchop 

IM

Jay-Z 

Wapner QIC

Warmup:

Maestro lap

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

LBACs IC x15 both directions

Finkle swings x15 each leg

Tempo squats IC x10

Thang:

Mosey to Happy Place w/carioca

10-20-30-40-50-60-70 w/sprints between exercises 

Big boy sit-ups 

O.P.s (overhead claps in people’s chair)

Incline merkins

Lunges

E2K

Rocky Balboas

Squats 

Captain Insane-Os

R&R BOILERS w/o sprints

Mary:

Round robin 

Rosalitas IC x20

Pickle pointers IC x20

American hammers IC x20

100s x100

Flutter kicks IC x20

Hello Dolly IC x20

COR, COT

Moleskin:

YHC jetlagged from delayed air travel yesterday, but had to answer the bell at 0530. Nice crisp morning to get the blood flowing and get moving. Not a fan of Purdue (understatement of the year), but had to respect and pay tribute to what they did to Ohio State this weekend. (One PAX commented you can’t spell spousal abuse without OSU…)  Plenty of reps to go around and sprints to pay back IM for the distance running on Wednesday. Went easy on the Captain Insane-O to get a second round of BOILERS in. Big week with the first (of many to come) happy hour on Wednesday at 6 at Pepe’s and Porkchop’s VQ on Friday! 

Running Bruce Lee’s

8 PAX posted for some running and core work.  A perfect 42F.

Warmup:

Maestro Lap
15 x shoulder pretzels
15 x SSH IC
6 x Walkout Merkins
10 x Tempo Merkins
Leg Stretching
A few Scorpions each way

Thang:

Run ~.25 miles
Bruce Lee (20x Hammers, 20x Leg Lifts, 20x LBC’s, 20x Heel Touches, 20x Crunchy Frog, 50x 100’s (First round we did 100))
Run ~.25 miles
12x Burpees
R&R 3.5 total rounds.  Threw in 15x swing pullups after 2nd round of Bruce Lee’s

Mary:
ABC’s

Mumble:
Good amount of running today.  Lots of mumble after Crunchy Frogs and 100x 100’s in first round.  Decided to cut it to 50 for the other 3 rounds.  12 burpees were just the right amount to hurt but able to do in one stretch.  It was a fun workout.

Over Slept Extravaganza!

10 PAX posted (including the Q who was 5 minutes late) for a, Oh Crap I forgot to design a workout, workout.  Weather was a perfect 34F.

Warmup:

Wapner lead the 9 PAX who were on time in a Maestro lap and general stretching.

Thang:
Mosey to tennis courts

Lunge across 2 tennis courts and back.
5 Line suicide with 10 jump squats at the end.  R&R

Mosey to stairs

Paula Abdul up the stairs, 2 squats, run down, 2 mike tysons.  Repeat increase reps by 2 until you reach 10.

Mosey to playground

3 rounds of 5 pullups, 15 dips, 25 LBC’s

2 minute wall sit

Mosey to flag

Mary:

21 x pickle pounders IC
Captain thor to 5
15 x Dolly IC
10 x oblique crunch each side IC
10 x leg climbs each side
6 x V rollups

Mumble:  Q woke up at 5:08 and sped to make it (Sorry Porkchop)  It quickly became obvious that Q had nothing prepared.  5 rounds of Paula Abduls ended up being a lot but the mike tysons definitely helped break it up.

Are those new cards really waterproof?

Weather 57, downpour, standing water everywhere 

PAX:

Piper

Daisy

Popeye

Crabby PO

Bambi 

Cubby Blue

IM

Jay-Z 

Wapner QIC

Warmup:

Run to main shelter house 

SSHs IC x25

Shoulder pretzels IC x20

Sprinkler IC x15

Arm stretches 

Tempo squats IC x10

Grass pickers IC x15

Thang:

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

6♥️ Backward run

9♥️ High knee (modify to imperial walkers)

5♣️ Oblique crunches

5♦️ Hand-release merkins

7♦️ Derkins 

3♥️ Sprint 300 M. (to and from 10-29)

J♦️ Dips

6♠️ Jump lunges

8♦️ Merkins 

10♦️ Incline merkins

5♠️ Lunges

6♦️ Wide merkins

8♥️ Squat thrusts

7♠️ Monkey humpers (ring of fire)

3♠️ Wojo squats 

K♦️ Merkins

2♦️ Hand clap merkins

9♠️ Low, slow squats 

6♣️ Low plank 60 sec. 

A♦️ LBACs

J♠️ Smurf jacks

10♣️ Rosalitas 

8♣️ Luge (didn’t know what it was so did Superman hold)

2♣️ WWII sit-ups 

J♣️ Shoulder taps

A♠️ Calf raises

4♦️ Carolina dry docks

10♠️ Lunge walk (around outside of tables)

4♣️ Heels to heaven

5♥️ Karoake

2♥️ Sprint 200 M. (to 10-29)

COR, COT

Moleskin:

Piper came with tractor tires but an audible was called given weather conditions. Was agreed to be hardest rain in history of BlackCat. YHC took over Q with a return to the deck of cards. Started out with what had to be the fastest we’ve ever made it to the main shelter house. Continued deck of cards from where we left off last time. A tardy Cubby Blue managed to find the group driving around the park. Plenty of moaning about the number of diamonds left in the deck (ended up 137 different variations of merkins). Stayed mostly under cover but a few of the hearts gave an opportunity to go out into the rain and get plenty moist. Discovered that the waterproof cards did not come in a waterproof case. No excuses Monday – let’s see everyone out there for some fun with tires. 

Partner Work

11 PAX posted in the gloom for some partner work.  61F and perfect.
IM (Q), Jay-Z, Wapner, Daisy, Piper, Crabby PO, Popeye, Gasman, Bambi, Porkchop, Humbdinger.

Warmup:
Arm Stretches
Shoulder Pretzels x 20
LBAC’s x10 forward x 10 reverse
Leg stretches
Tempo Squats x 9

Mosey the long way to the happy place

Thang #1
Lazy Dora with Partner
1 partner does 10 merkins while other planks.  Flip Flop.  Repeat until 100 Merkins
Same for 200 Squats/Al Gores in sets of 20
Same for 300 LBC’s/Canoes in sets of 30

Mosey long way to the caboose

Thang #2
Burp-Back-Mountain

Slowsey to happy place

1 round of ATM’s

Mosey to flag

Mary:
Captain Thors to 6
LBC’s x 20
Crunchy Frog x 15
Flutter Kicks x 15
Pickle Pointers x 20
Absolution x 5
1 Minute Plank

Mumble:
Good partner work today.  Forgot how much Lazy Dora can hurt.  Burp-Back-Mountain didn’t disappoint with lots of mumble.  Everyone was happy with the Captain Thors to 6.  Maybe try 7 next time.  No emergency 10-29’s today.