• When: 2020-06-09
  • QIC: Soaker
  • The PAX: Mercy Rule, Navy Bean (R), CDV (R), Overage, Flex Seal, Soaker


Stations of Pain at CAT

YHC had visited the CAT on several occasions but never had the Q until today. These men know how to get after it. It is always good to get out of your comfort zone and Q away from home. The mumblechatter was great, last night’s tacos did not make an appearance, and we all got a little better ITG.

The alarm went off at 4:25 which sounds like stupidity. The front door opened and I was met with high percentages of humidity. The men of CAT played with blocks of cinder. The formation of our beach bods we did not hinder.

Disclaimer (no FNG’s), Prayer, Mosey to the block pile and pick a winner.

Warmup: Circle up at midfield

SSH x 25 IC

LBAC x 10 IC (front and back)

TTT x 10 IC

The Thang:

Center Station: 20 curls, 20 OH presses, 20 bent over rows.

Mosey to corner of field for Station 1: 20 hand release merkins, 20 prisoner squats, 10 burpees.

Back to Center: 20 tricep extensions, 20 squats with block, 20 napalms

Mosey to corner of field for Station 2: 20 derkins, 20 iron crosses, 20 bonnie blairs

Back to center for curls, oh presses, bent over rows.

Mosey to corner for Station 3: 20 wide arm merkins, 20 Freddy Mercury’s, 10 burpees.

Back to center for tricep extension, squats, and napalms.

Mosey to corner for Station 4: 20 t-clap merkins, 20 sumo squats, 20 bbsu’s

Back to center for curls, oh presses, bent over rows.

Repeat the cycle performing reps at each station but skip the center. Karaoke from station 1 (facing left), karaoke to station 2 (facing right), lunge to station 3, mosey to station 4. Once the reps were completed, mosey back to center to the blocks for a round of OH presses. Each pax holds block over his head while one pax does 5 presses, then pax hold block in down position while next pax does 5 presses. Repeat the pattern until everyone has had a little fun.

Return the blocks and mosey to the parking lot. Find a spot on the curb for 75 calf raises.

Recover. Circle up at the flag.

Announcements: Shawshank back at Gibson Road fields on June 16. 6 year anniversary on June 20.

Saturday, June 13 – 6am convergence at Beechhouse (Cryptonite boys have the lead).

Safety run – sometime in the fall.

July 11 – running of the CAT 5 (during the Gauntlet).

Prayer requests: family, marriages, country.

Closing prayer.

Devo – Husbands love your wives as Christ loved the church and gave Himself for it. As men, we need to be self-sacrificing for our families, 100% devoted to our wives, and let nothing come between the most important, earthly relationship we have.

Pledge to the US flag.

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.