• When: 2021-04-06
  • QIC: Quisenberry
  • The PAX: NavyBean, Drisoket, Freon, Quisenberry

Block work at CAT

4 pax posted at CAT and got in their daily acceleration with some block work and counting up from 1 to 5.   Here is what went down:

Conditions: Clear – 55°, Winds SW 5.5mph, 67% Humidity, felt like 55°

Disclaimer / Prayer 

Mozey down the track to the far end and “triangle” up for COP:

  • SSH x 10 IC
    • Burpees x 5 OYO
  • LBAC front x 10 IC
  • OHAC x 10 IC
  • LBAC back x 10 IC
    • Burpees x 4 OYO
  • IW x 10 IC 
    • Burpees x 3 OYO
  • TTT x 10 IC
    • Burpees x 2 OYO
  • Squats x 10 IC
    • Burpees x 1 OYO

Mozey back to the block pile, grab a block, and Mozey to the sideline of the tack field:

  • Block Merk – x1
  • Block Squat – x1
  • Block curl – x1
  • Block press – x1
  • Block tricep – x1
  • Block walking Lunge – x1 each leg

Rinse and repeat for reps x2, x3, x4, x5 

After the set of 5, drop block and recovery Mozey over and back across the field

Return to block and rinse and repeat until time is called  (4 sets were completed)

Bring block a to mid field for the following set x 10 reps:

  • Block swings
  • block rows
  • block curls 
  • block press
  • block tris
  • block swings

 Return blocks back to pile and Mozey to back to the SF for Mary:

  • Flutter kicks x10 IC
  • Heal Touches x10 IC
  • BBSUs x10 IC
  • American hammers x10 IC
  • Boat Canoe OMC




  • 4/16 – Race Against Hunger (Virtual) – Converge at Stride


  • NoShow – Praise for Good Report
  • Notebook – Praise for being able to post (4/20 Surgery)
  • SlimJim 
  • Spackle
  • Deebo – 2.0
  • Haigler Family – Lake Murray

Devo: “Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:12 NIV

Reading verses 9-12, paints a picture of what F3 describes as a ShieldLock.

Just a reminder that we are living in a crazy time.  2020 was crazy, but 2021 will be even more so following right behind a year like 2020.  We need to continue to reach and keep our pax plugged in.  Through the years, other pax has thanked YHC for reaching out and pulling them along.  The response is usually something like “I need you to be strong for me later when I’m in a ditch or rut and be there to pull me out.”

Keep up the good work and don’t grow weary doing good.

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