Wapner

U Can’t Touch This

Weather 13 with steady winds about 20 mph and windchill below 0

PAX:

Piper

Popeye

Maestro

Jay-Z

Wapner

Warmup:

Maestro lap

Arm stretches

Leg stretches

Mosey to stairs

Thang:

Stair Dora

One partner runs stair lap other partner does exercises to 100 merkins, 200 squats, and 300 LBCs

Blackjack

Dips and merkins (or squats and lunges) from 20:1 to 10:11 running from main shelter to caboose between exercises

Mosey to cars

Mary:

Dealers choice Mary:

Flutter kicks IC x25

Pickle pointers IC x25

V ups x12

American hammers x20

Windshield wipers IC x8

Crunchy frogs IC x10

COR, COT

Moleskin:

Cold and windy morning had the PAX coming out of their cars slowly. When everyone got out around 5:29 it became apparent we were without Q. Took a Maestro lap to give the Q time but it only summoned its namesake. Group put their collective slowly processing heads together to come up with a workout during stretching. First priority was to try to get out of the wind, so mosey to bottom of stairs. Run to the top of the stairs was like a smack in the face with the wind. Discovered there that MC Hammer must’ve loaned his parachute pants to Piper. First lap of Blackjack was to 10-29 but that modified to the caboose. Some PAX modified arm work to leg work after a particularly tough arm week. Even with modified run close to 2 miles for the workout. Group will be giving consideration over the weekend to appropriate punishment for fartsacked Q.

WHAT up a Tree?

Weather 11 with a fresh coat of 4” of snow

PAX:

Piper

Pew Pew

Gasman

Jay-Z

Wapner QIC

Warmup:

Arm stretches

Shoulder pretzels IC x15

Sprinklers IC x15

Grass pickers IC x15

SSHs IC x25

Tempo squats IC x10

Leg stretches

Mosey to main shelter

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

6♥️ Backward run

K♠️ Squats

3♣️ High, slow flutter kicks

4♣️ Heels to heaven

5♦️ Hand-release merkins

10♣️ Rosalitas

2♥️ Sprint 200 M.

8♠️ Backward lunges

9♥️ High knee

6♥️ Backward run

2♦️ Hand clap merkins

9♠️ Low, slow squats

J♣️ Shoulder taps

3♦️Chuck Norris merkins

6♠️ Jump lunges

6♦️ Wide-arm merkins

K♣️ American hammers

9♣️ High plank (90 sec.)

8♥️ Squat thrusts

9♦️ Ranger merkins

8♦️ Merkins

10♠️ Lunge walk

A♥️ SSHs

Q♦️ Diamond merkins

7♣️ LBCs

2♠️ Bulgarian split squats

5♠️ Standing lunges

Mary:

No time for Mary (got plenty with the cards)

COR, COT

Moleskin:

Slick roads delayed the Q from a timely arrival so the easy backup Q is the cards. Piper arrived only a few minutes late but we opted to save that workout for a time when more PAX could experience it. Good cut of the cards by Gasman…. managed to avoid the Burpee card and most face cards with a pretty good mix of suits. A couple of exercises done incorrectly – Rosalitas are actually Dollies with feet up to 90 degrees (rather than windshield wipers) and Squat thrusts are a deep squat with hands raised to vertical as you stand (rather than squat jumps). Due to slick conditions, the “sprint” was really a mosey and the backward run was a bad idea altogether. Jay-Z took advantage of Piper nursing a bit of a sore shoulder with some light hearted teasing – can’t wait to see Piper pay him back with something fun later. Fire truck drove through the park – rumor has it there may have been something up a tree. 5 men got the message that a 2 hour delay at school doesn’t mean a 2 hour delay of F3. The fartsack was much too strong this morning. Don’t let it happen tomorrow as we get together at 0630 to send off Gasman.

Diamonds Aren’t a Man’s Best Friend

Weather 1, clear, slick

PAX:

Daisy

Piper

Crabby PO

Jay-Z QIC

Wapner QIC

Warmup:

Mosey around playground and back to main shelter

Grass pickers IC x15

SSHs IC x25

Shoulder pretzels IC x20

Sprinklers IC x15

Tempo squats IC x10

Tempo incline merkins IC x10

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

J♣️ Shoulder taps

9♣️ High plank (90 sec.)

Q♠️ Monkey humpers

10♠️ Lunge walk

3♦️Chuck Norris merkins

J♦️ Dips

6♦️ Wide-arm merkins

9♦️ Ranger merkins

2♦️ Hand clap merkins

7♦️ Derkins

K♦️ Merkins

2♠️ Bulgarian split squats

Q♥️ Burpees

2♣️ WWII sit-ups

5♠️ Standing lunges

A♦️ Arm circles

4♣️ Heels to heaven

5♦️ Hand-release merkins

10♦️ Incline merkins

7♣️ LBCs

8♦️ Merkins

6♠️ Jump lunges

K♠️ Squats

4♦️ Carolina dry docks

K♣️ American hammers

Q♣️ Freddie Mercury

K♥️ Mtn. climbers

A♠️ Calf raises

J♠️ Smurf jacks

A♣️ Flutter kicks

8♠️ Backward lunges

Mary:

No time for Mary (got plenty with the cards)

COR, COT

Moleskin:

Wapner reporting for Jay-Z on the joint Q. “Warmer” than expected as temperature was actually above 0. Arrived to Daisy wandering around the park hoping for anyone else to post. Relieved as five men braved the elements while several others remained in the cozy warmth of the fartsack (including one PAX that will remain nameless “liking” GroupMe post but not posting). Learned in warmup that grass pickers might also be useful to clear out space after a big meal. Got through 31 cards with 12 out of 13 diamonds (including a run of 7 in a row) – definitely heavy on the arms. Total of 179 merkins of different variations along with dips and LBACs with Piper to blame for the cut of the cards. An icy cold morning for a workout, but now we know the hardest part of the day is behind us. 2ca69037-376a-44b1-8556-b5340e898a0e

Blocks, Box Jumps & More

Weather 31 and clear

PAX:

Bambi

Maestro

Popeye

Huffy

Jay-Z

Piper

Crabby PO

Wapner QIC

Warmup:

Abe Vigodas IC x10

LBACs IC x20

Arm stretches

Sprinklers IC x15

Grass pickers IC x10

Willie Mays Hayes OYO

Tempo squats IC x10

Thang:

Blocks at the barn – 20 block curls, farmer carry two blocks around flag and back, 20 skull crushers
Legs at the tip -10 box jumps, 10 step up and through to high knee (each leg)
Circuit at the pool – 10 crunchy frogs, 20 mountain climbers (4 count), 30 LBCs, 40 SSHs

Mosey from one station to the next around the petting zoo and repeato repeato

Block Mary:

Wall sit with block

Flutter kicks IC x25

Block presses IC x10

Hello Dolly IC x15

Block presses IC x10

COR, COT

Moleskin:

Q scouted location ahead of time and yesterday’s heat wave melted enough snow off of the road to allow for a circuit around the petting zoo. Shovel flag came in handy at the tip to clear some snow for box jumps and step ups. Clear and calm morning was quickly forgotten working through a simple but quite effective workout with a surprising amount of cardio. One PAX was even sighted stripping off an outer layer but thankfully stopped there. Enjoyed the last reprieve before the weather rolls in – will be a fun one on Monday!

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Rite Aid Guest Q

Weather 35 and rainy

PAX:

Daisy

Popeye

Porkchop

Gasman

Pew Pew

Crabby PO

Wapner

Rite Aid (NE TN) QIC

Disclaimer

Warmup:

Maestro Lap

SSH x 39 IC

HR Merkins x 10 IC

Imperial walkers x 39 IC

HR Merkins x 10 IC

Hillbillies x 39 IC

HR Merkins x 10 IC

Prisoner squats (slow) x 39 IC

Merkins x 9 IC

Mosey to steps close to shelter house #1

Crawl bear up the two flights of stairs x 1

Mosey to shelter house #1

1 Burpee then gasser to shelter house #2 for 40 HR merkins, then mosey back to SH#1

2 Burpees then gasser to shelter house #2 for 40 LBCs, then mosey back to SH#1

3 Burpees then gasser to shelter house #2 for 40 jump squats, then mosey back to SH#1

4 Burpees then gasser to shelter house #2 for 40 Rocky Balboas IC, then mosey back to SH#1

5 Burpees then gasser to shelter house #2 for 40 hello dolly’s, then mosey back to SH#1

6 Burpees then gasser to shelter house #2 for 40 Carolina dry docks, then mosey back to SH#1

Dealers choice Mary

Flutter kicks x 40 IC

American hammers x 40 IC

COR, COT

Moleskin:

This is what I shared with the pax of F3 IronHorse on my recent 40th BDQ. It is equally applicable to the men of F3 Frankfort. Keep up the good work fighting the good flight against complacency

What might have been.

Were it not for F3, I might have given in to my gluttonous self. It’s a continual battle, but I’m winning now.

Were it not for F3, I might have put all of my eggs in my career basket. That’s not happening, and I’m grateful for that fact.

Were it not for F3, I might have been a worse role model for my kids in the area of self-discipline and taking care of my earthly body. I’m in the best shape of my life, and my kids are watching.

Were it not for F3, I might not have loved my wife as deeply, nor she me. Our marriage is stronger than ever.

As I reflected on my current lot, I was quick to understand that F3 is the conduit. Y’all are the wiring. And the wiring is what carries the voltage. It’s because of you that I’m hitting 40 in my prime. And for that I’m very grateful. Thanks for your investment in me. Thanks for showing up here at the butt crack of dawn day in and day out. Thanks for challenging me to work harder than I would on my own. And thanks for encouraging me along the way. God knows we need it. I love you all and count you as blessings in my life. Thanks for celebrating 40 with me. Here’s to many more F3 years.

Last Minute Pinch Hit Q

Weather 53, balmy and clear, ground extra moist

PAX:

Jay-Z

Crabby PO

Wapner QIC

Warmup:

Maestro lap

Shoulder pretzels IC x20

Abe Vigodas IC x10

Grass pickers IC x15

Slow squats IC x15

Motivator from 6

Thang:

Mosey to Happy Place

ATM 10/10/10

Leg blasters

Mosey to main shelter

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

5♣️ Oblique crunches

6♥️ Backward run

8♠️ Backward lunges

K♥️ Mtn. climbers

A♣️ Flutter kicks

2♥️ Sprint 200 M.

5♥️ Karoake

A♠️ Calf raises

Q♣️ Freddie Mercury

4♣️ Heels to heaven

10♠️ Lunge walk

Q♠️ Monkey humpers

9♣️ High plank (90 sec.)

K♣️ American hammers

4♦️ Carolina dry docks

K♠️ Squats

K♦️ Merkins

Q♦️Diamond merkins

3♣️ High, slow flutter kicks

4♥️ Sprint 400 M.

Mosey to flag

Mary:

No time for Mary

COR, COT

Moleskin:

Morning started with message from Daisy that he got called in to work, leaving the Q to YHC. No problem at all – that’s why the official F3 workout deck is always in the car. Another light turnout with some PAX traveling this week and many others working through injury or otherwise fartsacking away the week after Christmas. Went to the main shelter to avoid moist ground but to no avail – yesterday’s 50 mph winds blew the rain everywhere. The Rossville ladies were back but almost certainly won’t return after no Piper and no pickle pounders. It was agreed that we’ve all gotten out of shape through the holidays and need to get motivated with some sort of challenge for the new year ahead. Everyone rest up this weekend and let’s get a good turnout for Rite Aid on Monday – F3 wouldn’t be in Frankfort without him. Aye!

A Festivus for the Rest of Us

Weather 42, off and on light sprinkle, a little moist

PAX:

Jay-Z

Daisy

Crabby PO

Piper

Gasman

Porkchop

Humdinger

Wapner QIC

Warmup:

Maestro lap

SSHs IC x25

Shoulder pretzels IC x20

Olive Oyl tweakers IC x20

Arm stretches

Abe Vigodas IC x10

Tempo squats IC x10

Leg stretches

Thang:

Mosey to Festivus Pole

Rings of Fire

Merkins x10 and hold plank

Squats x10 and hold Al Gore

Flutter kicks x10 and hold canoe

Monkey humpers x10 and hold ankles

Mosey to flag

Feats of Strength

Partner 1 farmer carries to exhaustion while partner 2 does SSHs – partner 2 runs to planking partner 1 and flapjack race around petting zoo and playground and back to flag

Plank wars

Pickle pounders IC x15

Pickle pointers IC x15

Block Mary:

Al Gore

Hello Dolly IC x15

Freddie Mercury IC x20

Gas pumps IC x15

Canoe

Plank

Pickle pounders IC x15

Airing of Grievances

COR, COT

Moleskin:

Festivus arrived two days early at BlackCat. Coming around the corner to the parking area, YHC thought it was a Festivus miracle but turned out to be a bunch of women. No one knows where they came from or what they were doing at the hallowed BlackCat AO. Several selfies were taken – stay tuned to Instagram to see if the pictures show up online. Mumblechatter abounds around the Festivus pole including recounting an eventful arrest, speculation surrounding public urination, and much more that shouldn’t be put into print…. Got a little quieter for feats of strength as each turn at the farmer carries got exponentially more difficult. The suck factor for Mary with blocks was high, especially for gas pumps. Airing of grievances got a little excitable as any good Festivus celebration is supposed to. Piper out for the next couple of weeks so the women probably won’t make it back until then out of sheer disappointment. C64A8181-787F-4989-A199-A0634A573B3F