13 PAX posted for the 3rd year anniversary beat down.  Weather was nice.

  • Jay-Z
  • Wapner
  • Bubblicious
  • Cubby Blue
  • Slit
  • Boucher
  • Piper
  • Dasiy
  • IM
  • Maestro
  • Cosmo
  • Brickyard
  • Crabby PO (QIC)

Warm Up: 

  • Arm / Leg Stretching OYO
  • Finkle Swings OYO x 10
  • Abe Vigodas IC x 10
  • Hillbillie Walkers IC x 15
  • Bat Wing –
    • LBAC Forward IC x 20
    • LBAC Backward IC x 20
    • Seal Claps IC x 20 A Seal Clapping - GIF - Imgur,
    • Overhead Claps IC x 20.
  • Motivator from 8

Mosey to the Near Basketball Court


Split the PAX into Four groups of Three for a friendly team competition of Steal the Cones.  Teams were each assigned a corner of the basketball court and were giving five exercises to complete.  5 – Burpees, 10 – Absolutions, 15 – Bonnie Blairs, 20 Squats, & 25 American Hammers.  Upon completion of the series each PAX Bear Crawled to center court, grabbed a cone, and ran back to their corner to R&R the exercises.  Once all cones were gone from the center, PAX were allowed to steal from other teams.  This was a timed for ten minutes with the team with the most cones winning.

Team Prisoner Indian Run to the bottom of the Hill. 

Other Thang: 

Lined the teams up single file style at the bottom of the hill for a few relay races.  One PAX went up the hill to perform a set exercise while other PAX performed another exercise until first PAX returned.  Second and third PAX took their turns up the hill respectively.

  • Round One:  Top of the hill = 50 Alternating Shoulder Taps.  Bottom of Hill = Merkins.
  • Round Two: Top of the hill = 100 Flutter Kicks (SC).  Bottom of Hill = Outlaws.
  • Round Three: Top of the hill = 25 Jump Squats.  Bottom of Hill = Side Straddle Hops.

Mosey to the Flag.


  • LBC’s IC x 25
  • Hold Plank


The workout today was designed to bring a little competitive spirit to our 3rd Anniversary.  Started off strong with an intensifying warm up that lead to the PAX trying to out run Wapner as he played “Need for Speed” in Jay-Z’s ranger.  Fortunately Wapner’s whistle and motivational yelling of “run faster” helped the PAX slightly eclipse him to the Basketball Court.  Once YHC figured out how to count we split up into four teams and played a game with the Q’s cones.  After ten minutes passed and a lot of Absolution’s done Wapner ended our misery with a blast from his whistle.  Unofficial results (because it was too dark to see) were Team 1 = 5 cones, Team 2 = 6 cones, Team 3 = 7 Cones, and Team 4 = 7 cones.  Teams 3 & 4 tied with 7 cones each and since ties are decided by the Q (its in the rule book) Team 4 was declared the winner.  Next up a quick Prisoner Indian Run to the bottom of the hill.  Cross Fitters greatly appreciated team Bravo running through to check if the lack of movement was from injury or just a typical Friday.  At the bottom of the hill teams Alpha, Bravo, Charlie, and Delta competed in some old school relay races.  (Side note… Relay racing down a wet hill with a paved road at the bottom is probably not a great idea.  However the disclaimer stated not responsible.)  Anyhow, three races with three winners.  Sorry Charlie better luck next time.  Your participation ribbon is in the mail.  Workout concluded with some typical Mary.  Nothing special.  Big thanks to Daisy for setting up a nice spread for after the workout.  Muchas gracias.

What a great day to celebrate!  Tomorrow 8/15/20 will officially mark the 3 year existence of F3 BlackCat.  I still find it hard to believe that I was talked into working out at 5:30 in the morning outside.  I remember thinking “IM you’re crazy.”  Well I suppose I am crazy too.  To tell the truth I wouldn’t have it any other way.  In the past three years I have come to discover that F3 is more about connecting and camaraderie than it is about the exercise.  So keep EH’ing.  You never know who’s out there in need of what we can offer them.

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