Barrel of Fun

Weather 47 and clear PAX: IM Zonkey Crabby PO Wapner Russell Sheets (FNG) Jay-Z QIC (VQ) Disclaimer WOR: Arm circles Shoulder pretzels IC x15 Grass pickers IC x15 SSHs IC x20 Thang: Mosey to main shelter w/barrel Hail Mary (alternating dips x15 w/ feet up on partner in low plank) - 3 sets Incline &…

Tower of Terror Revisited

Weather 50 and clear PAX: IM Jay-Z Crabby PO OPP Maestro (tardy, no pass) Wapner QIC WOR: Warmup lap w/ butt kicks, high knees, carioca Grass pickers IC x20 Abe Vigodas IC x15 Shoulder pretzels IC x15 Annie IC x10 each arm Jingle balls IC xBrickyard 10 Thang: Indian run with breaks for mountain climbers…

Trick or Treat

Four Men posted in the light snow/sleight for some simulated trick or treating fun.  34F and nippy. Before you go trick or treating you have to put on your costume Mummy Wraps - Standing on one leg, wrap arms around body and other leg around leg. balance for 30 seconds, flap jack Black Cats -…

The First Time is Special

5 PAX posted in the chilly 32 degree gloom. Wapner Jay-Z IM Maestro Crabby PO QIC (VQ) Warm up: Moroccan Night Club IC x 15 Shoulder Pretzels IC x 15 Abe Vigodas IC x 15 Slow Count Squat IC x 15 Plank Shoulder Taps IC x 10 Mosey around animals to Babe Ruth Diamond. Thang:…

No Pain, No Gain

3 PAX posted in the gloom and wind for a bit more running then usual. Warmup: Weedpickers x 15 Hop, Skip, and Jump around the animals Stretch SSH x 20 Mosey to Tennis Courts Thang: Perform a 5 line, 2 tennis court suicide with an exercise after each. Suicide, 10 x Squat Jumps, Suicide, 15…

Tribute to Disney

Weather 39 crisp and clear PAX: IM Jay-Z Crabby PO Tiptoe Wapner QIC WOR: Walt Disneys aka Abe Vigodas IC x15 Grass pickers IC x15 Mickey pretzels aka Shoulder pretzels IC x15 Goofballs IC x20 SSHs IC x20 Thang: Mosey to hill Space Mountain Flying sun gods IC x10 Moon gods IC x10 Burpback mountain…

Fall Pumpkin Party – October 23, 2017

Five men posted to F3Frankfort at BlackCat. Wapner, CrabbyPO, Jay-z, I.M., and QIC Maestro posted in the Rainy 61 degree Gloom for a Pumpkin/Block party. WOR Grass pickers x20 IC Windmills x20 IC "Pumpkins" to Heaven x10 (start with blocks between legs then swing it up above head and back down for one rep). SSHs…

Brothers don’t shake hands, Brothers hug.

Two men posted for a build as we went workout.  Beautiful 55 degrees with the stars shining bright. Warmup: SSH x 20 Arm Circles General Stretches Mosey around the Animals Thang: 10 burpees, Mosey some down and back 10 Burpees, 8 lunges each leg, Mosey farther down and back 10 Burpees, 8 lunges each leg, 15…

52 Cards of Fun

Two dedicated men posted to play cards.  45F and delightful. Warmup: SSH x 20 Weedpickers x 10 General Stretching Thang: Using a deck of cards we pulled at random and completed that many reps of the assigned exercises.  Merkins = Heart, LBC's = Diamond, Club = Squat, Spade = Lunges (both legs for 1 Rep)…

BlackCat – October 16, 2017

Four men posted this chilly morning for a stretchy workout. I.M., Crabby PO, OPP, and Meastro (QIC). 45 degrees with the stars shining brightly. WOR Stretches, mainly legs, including the Sqorpion Side-straddle, Seal hops tested everyone's coordination even YHC. Long mosey to inspect the 5-O position tucked back in a corner of the park. Thang…

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