• When: 2022-03-03
  • QIC: Cheers
  • The PAX: Freon, Silver Chair, Cheers

CATastrophe Avoided at CAT

YHC almost had a catastrophic event while doing bear crawls, but was lucky that the necessary rooms were open and that good overtook evil this morning.  

It was great to be back out at CAT for my bi-annual Q.  Some of the regulars were missing due to injuries, medical procedures, and other things, but it was good to have Freon and Silver Chair today.  We tried to hit all major muscle groups, throw in some cardio, and with all the counting, we didn’t get to talk much.  Or maybe we did and I am just used to all the rowdy behavior at Shawshank that I didn’t notice.  Either way, good times today and I look forward to seeing you in the back half of 2022.

Here’s how it went:

Conditions:  Clear, low 50’s


Go grab a block and head to the hill behind the school, overhead carrying block.

The Thang

Set 1 at bottom of hill

  • 25 regular Merkins
  • 25 declines on block
  • 25 inclines on block

Back pedal up hill with block

  • 25 squats with block
  • 25 sumo squats with block
  • 50 calf raises on block

Overhead carry back to track field and line up on goal line

Set 2:

  • Overhead press x 25
  • Curls x 25
  • Tricep ext x 25

Bear crawl with block for 25 yards

  • American Hammer x 25 (2 count)
  • Flutter kicks x 25 (2 count)
  • LBC x 50

Bear crawl with blocks to starting point

Set 3:

  • Block swings x 25
  • Lunges  x 10 each leg
  • Bent over rows x 25

Bear crawl with block for 25 yards

  • Flutter kicks x 25 (2 count)
  • American hammer x 25 (2 count)
  • LBC x 50

Overhead carry back to starting point

Final Push:

Mosey to each corner of track; at each corner, 10 Burpees for a total of 40, until we reach our blocks again.

Put up block and return to flag:


  • 6 inches x 1.5 minutes



  • 3/5: Light the Fight 5k
  • 3/19: Lexington Race Against Hunger


  • Silver Chair’s dad
  • F3 and FiA cancer warriors
  • Dri-Socket
  • Navy Bean
  • Shawshank families during some difficult times
  • Aging parents
  • Our country
  • Marriages


“The only thing necessary for the triumph of evil is for good men to do nothing.”

Psalm 24 better illustrates this sentiment:

If you do nothing in a difficult time,

your strength is limited.

Rescue those being taken off to death,

and save those stumbling toward slaughter.

If you say, “But we didn’t know about this,”

won’t He who weighs hearts consider it?

Won’t He who protects your life know?

Won’t He repay a person according to his work?

However, we are bound by our Creator to step in during difficult times.  We are asked to protect our houses and our families.  We are asked to set difficult guidelines for our children so that they are raised properly and be responsible for their actions.  We are asked to be responsible for our own actions and stand up against the enemy who is trying to invade us constantly.  Evil enters our houses through TV, computer, cell phones, and even through boredom.  We have to constantly be on the lookout and protect our houses.

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