While Kitten’s away….the PAX will do tabata…

While Kitten’s away….the PAX will do tabata…

Workout Date:





Sunshine, Quaker, War Eagle, Beefsteak, Rubber, Skimmer, Skidmark, Chewy, Buffett, Redcoat (FNG), Crankbait (on Q)

The Thang:

I arrived at the AO a little early to unlock the gate.  Kitten entrusted me with the key while he’s away this week.  As I planned the workout last night, I felt it appropriate to honor Kitten’s absence with his favorite style of pain – Tabata.  I unloaded one cinder block coupon and placed it near the shovel flag.  Sunshine rolled up and inquired, “Just what do you think you’re doing with that cinder block?”  I answered with words I never imagined uttering: “I’m going to tape my weinke to it.”  Quaker rolled into the parking lot and took a quick 90 degree left turn.  It looked as if he saw the cinder block and decided to go back home before anyone noticed he was there to post.  As Sunshine spotted him, he quickly pulled into a spot and tried to play it off.  Sunshine and I knew better.  The remaining PAX arrived one by one including an FNG courtesy of War Eagle.  #Welldonesir.


1 Minute Warning Given

Disclaimer Given


SSH IC  x 25

Imperial Walker IC x 20

TTT IC x 20

Hand release merkins OYO x 10

LBAC F x 15, IR x 15

3-count Cherry Pickers x 20

Tempo squats IC x 10


The Thang:

All pax collected our cinder block coupons and circled up at the shovel flag.  We then performed the following exercises, tabata style, 20 seconds on, 10 seconds off for 8 rounds.

  1. Merkins x 4 rounds, Incline Merkins x 2, Derkins x 2
  2. Mosey
  3. Goblet squats x 8 rounds
  4. Mosey
  5. Upright rows x 8 rounds

Buffett’s swoleness caused his cinder block coupon to fracture into multiple pieces, causing a detour in the planned mosey around the AO.

6. Mosey back to the coupon storage and circle up

7. Cinder block swings x 8 rounds

8. Dips x 4 rounds

9. Curls x 4 rounds

10. Restack the coupons and circle up for Mary


The PAX enthusiastically finished up with Thunderstruck, holding 6 inches throughout the song and performing a 4 count flutter kicks at the sound of each “Thunder”.   All pax gave 110%.


Count-o-rama = 11


Welcome FNG Redcoat – Strong work War Eagle on the EH

Announcements – Dad’s camp, Mud Run, AOQ Challenge

Prayer Requests

YHC Prayed us out


Verse of the Day:

Ecclesiastes 4:9-10, 12

Two people are better off than one, for they can help each other succeed.  If one person falls, the other can reach out and help.  But someone who falls alone is in real trouble.

A Person standing alone can be attacked and defeated, but two can stand back-to-back and conquer.  Three are even better, for a triple-braided cord is not easily broken.


Thanks to all the PAX who come out each day in the gloom.  F3 is an amazing triple-braided cord because of you.  It’s always an honor to lead.




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