Tag: Jay-Z

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

Revisiting the Triple, Triple, Triple

13 PAX, including 1 FNG, posted in the perfect gloom for a revisit of the Triple, Triple, Triple.

IM, Wapner, Jay-z, Daisy, Popeye, Piper, Bambi, Shamu, Pew-Pew, Maestro, Tofu, Humdinger

Warmup:
Jogged to the happy place, cleaning up trash from the 4th as we went.
Shoulder Pretzels x 10

Thang:  Jumped right into it with many complaints

Triple Triple Triple.  3 rounds of 3 exercises 3 times through.  1 minute per exercise.

Round 1 – Merkins, Squats, LBC’s
Round 2 – Butkis, Flutter Kicks, Curb Alberts
Round 3 – Plank, LBAC’s, Lunges
Sudden Death – Chubawumpees

Mary:
Dollys x 15
Leg Lifts x 10
Box Cutters x 15
Pickle Pointers x 20

Mumble:  Good to have another FNG this morning.  Good workout that allows for modifying as needed.  First time we’ve had someone (Tofu) modify to make it harder though.  Oh to be young.  Get your shirt orders to Wapner by Saturday so he can put in the order in time to receive them for the Hotdog Festival.  Block out at least one evening to help check ideas and bags at the Festival.

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.

Blackcat

I Can See Clearly Now the Rain is Gone

9 PAX posted just in time to get soaked in the 65F gloom.
IM, Piper, Wapner, Crappy PO, Jay-Z, Pew Pew, Popeye, Bambi, Maestro

Warmup:
Maestro Lap
Leg stretch
Tempo Squats x 10
LBAC’s forward/reverse x 10
Tempo Merkins x 10
Mosey to Happy Place

Thang:
Partner Merkin Claps x20
Partner Squat Jump Claps x 20
Partner Lateral Squats x 10 each direction
Partner Side Plank with Rotation and Clap x 10 each side
Wheelbarrow merkin/deadlift x 10

Mosey to porch swing
Split into 4 groups.  2 run one way around playground, 2 the other way.  Whenever you pass a group going opposite direction perform 5x walking lunges each leg.  When you return to porch swing perform 10x partner swing tysons.  Repeat 4 laps.

Lazy Dora 1-2-3 – 100 Merkins/Plank, 200 LBC’s/Straight Leg holds, 300 Squats/Al Gore

Mosey to flag

Mary:  Hurricane Hoedown x7 through x5
Recover

Mumble:
Good morning for good comments that will not be written down here.  Getting soaked to start the workout made the morning a bit damp.  glad the rain passed quickly.  Somehow mosquitos ate several guys alive.  Invest in bug spray!

Blackcat

Rocky Mts, be a little rockier than this

An cool 51 degrees this morning for 9 pax posting.

Maestro Jay-z Crabby Po Wapner IM Piper Popeye Daisy Q- Humdinger

Warmup

Arm and leg stretches oyo, grass pickers IC, arm circles IC 20x, Motivator 7

Thang

Mosey to happy place for a leg blaster

Mosey to the hill (by train car) and begin the Burp Back Mountain. 100 burpees combined from each partner group. 1 partner burpees while the other runs down the hill and backpedals up 4x

Mosey to the main shelter: ring of fire- monkey humpers 10x, Merkin-plank

Mosey to happy place to begin the Caterpillar. 2 lines with both groups facing each other. Low plank position 2-3 ft away from the other. Last person box jumps and then planks. — Indian run style. Final exercise at happy place was happy jacks 4x

Prisoner Indian Run to the flag- with a small detour first

Mary

Big boy sit-ups while touching the ground on each side of your feet. 9x

Leg circles 10x each direction.

Flutter kicks IC 20x

Moleskin

Solid morning temperatures almost brought out double digits. One solution was to possibly never put burp back mountain in the PB: Noted. There was possible talk of renaming monkey humpers to wapners during the ring of fire. The caterpillar was not well liked as I forgot my phone at the starting line and I wasn’t just going to “walk” back for it. Adding the new prisoner Indian run seemed like it was well hated by all= a good burn. Overall a good workout today.

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