Author: Wapner

Blackcat

Never Forget

Weather 61 and clear

PAX:

Piper

Daisy

Humdinger 

FNG Dion Miller

Crabby PO

Cubby Blue 

IM

Jay-Z 

Wapner QIC

Disclaimer 

Warmup:

SSHs IC x25

Imperial walkers IC x15

Sprinkler IC x15

Shoulder pretzels IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Tempo squats IC x10

Thang:

Mosey to stairs

11 sets of stairs

9 merkins each set of stairs

Mosey to bathrooms

Dips ring of fire 

Mosey to blocks

Teams of 3 – 2 do thrusters while 1 runs to end of parking lot and back to 110 thrusters

R&R with block curls

in remembrance of the 110 flights of stairs in each tower keeping in mind the fire fighters who ran in to the building to help people.

AA FLIGHT 11 (hit the first tower) – 11 burpees

UNITED AIRLINES FLIGHT 175 (hit the second tower)- 75 (modify for time from 175) block presses. Mosey to the flag if you need a break

UNITED AIRLINES FLIGHT 93 (crashed in PA)- 93 step ups on block 

AA FLIGHT 77- Hold blocks overhead for 77 seconds

Mary: 

Laney Lu x11

LBCs IC x25

Flutter kicks IC x25

COR, COT

Moleskin:

We didn’t have a workout on 9/11 so I thought we should mark the occasion this week and remember the events that shaped our nation. Borrowed heavily from Q of Cornwallis on 9/11 at The Hill. Traffic jam in the parking lot when YHC arrived is a good sign. 9 men including an FNG make the choice to get better today. PAX commented that disclaimer is getting more creative every time it’s given. Discussion of whether merkins are a good idea before block activities. Turns out answer is probably not. After back to back arm beat downs this week 12 oz. curls may be a little tricky this weekend. One PAX plans to use a straw. Mary highlighted by a new BlackCat Laney Lu record of 11. 

Blackcat

Soy BOMB

Weather 65, clear, and a little sticky

PAX:

Piper

Daisy

Gas Man

One Sock

Cubby Blue 

IM

Jay-Z 

Wapner QIC

Disclaimer 

Warmup:

Maestro lap 

Shoulder pretzels IC x15

Sprinkler IC x15

Nipple tweakers IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Tempo squats IC x10

Thang:

Mosey to the Happy Place

ATM 10/10/10

Leg blasters 

R&R both

Mosey to main shelter

Wheel barrow squats & merkins x2

Stair suicide

Hail Mary x2

Stair suicide

BOMBS away

Partner up alternate running and exercises counting up to 

25 Burpees

50 Overhead claps

75 Mountain climbers

75 Big boys

100 SSHs

Mosey to flag

Mary:

Chicken peckers IC x10

Gas pumps IC x15

Pickle pointers IC x10

Boxcutters IC x15

NOR, COR, COT

Moleskin:

Woke up to a fartsack message on GroupMe from Friday’s Q… he’d better be ready to make a strong comeback. Always good to see the cars roll in and a solid 8 today. A little complaining that Maestro lap isn’t necessary since Maestro is on the DL, but I say keep the tradition going so we’re ready when he comes back. Complaining turned into groaning when R&R was called for at the Happy Place. YHC found out it’s tough to keep the count on second round of ATMs, especially now that hand release merkins have been thrown into the mix. If ATMs didn’t set the arms on fire, partner exercises in the shelter did for sure. Time ran short so BOMBS had to be modified to leave enough time for Mary. Chicken peckers work better on rock wall than on barn siding and pickle pointers brought a few comments and chuckles. Stuck with recent foot theme in NOR and Matt Cole named One Sock in honor of Happy Gilmore’s caddy. Keep the EHing up – still plenty of men that haven’t heard about F3, have heard but need more persuading, or have come and need to come back. 

Blackcat

BlackCat First Anniversary

Weather 70 and clear

PAX:

Tiptoe

Gas Man 

Cubby Blue

Piper

Humdinger 

Daisy 

Brickyard (R)

Cosmo (R)

Cornwallis

Marshall

Knee High

Zonkey *

Crabby PO QIC

Maestro QIC

IM QIC

Jay-Z QIC

Wapner QIC

Disclaimer 

Warmup (Wapner):

Shoulder pretzels IC x20

Sprinkler IC x15

Jingle balls IC x10

Grass pickers IC x15

Leg stretches

Motivator from 10

Thang:

Mosey to tennis courts (IM)

Squat jump holds 10 to 1

Chumbawumpee

Mosey to stairs (Maestro)

Stairway to 7 

Mosey to Happy Place (Jay-Z)

Leg blasters

Crowd pleaser pyramid to 5

Leg blasters

Dirty hook ups IC x15

Mosey to flag

Mary (Crabby PO):

Absolutions x8

Flutter kicks IC x20

LBCs IC x20

Pickle pounders IC x10

Laney Lu x1

COR, COT

Moleskin:

Wapner reporting for 5 BlackCat OGs that shared the Q for today’s first anniversary workout. Clown car from Indy arrived with 5 PAX in plenty of time to get some early stretching in. It was definitely needed. Turns out when 5 men share the Q it becomes exponentially harder as you go. Reps on all exercises were taken to the max, whereas one Q may have only maxed out one or two of them. Motivator from 10 set legs on fire, squat jump holds, stairs, leg blasters, flutter kicks, etc kept it going. YHC still waiting for the fire to go out. Too much good mumblechatter to even start getting it all down here. Fun to work through even a beat down like this one with so many other guys out there. Thanks to Zonkey and his M for the water, juice boxes, fruit, and corn muffins at the end of the workout. 

It’s been an honor to be part of this group for the past year, and it’s been really exciting to see the word get out and have new members of the group recently. That success is only temporary though, and we need to get out there with renewed effort and double down on the EHing to keep accelerating. Read Freed to Lead (I have a copy you can borrow or better yet go buy it on amazon), listen to F3Nation 43 feet podcast, continue posting and get involved in the upcoming 2nd Fs, get the word out to your friends, family, co-workers, church members, social media, and anyone else you come into contact with. Many more men in Frankfort need to hear about F3 and shake their lives up. We can make this a better place with stronger male leaders in their families and community! Aye!

Blackcat

Card Games and More

Weather 66 and clear

PAX:

Brickyard 

Zamboni 

Pop

PVC

Gas Man

Wapner QIC

Disclaimer 

Warmup:

SSHs IC x25

Grass pickers IC x15

Abe Vigodas IC x10

Nipple tweakers IC x15

Shoulder pretzels IC x20

Willie Mays Hayes

Runner stretches

Thang:

Mosey to basketball court 

Draw a Card

Do the number of exercises for card drawn:

Diamond – pickle pounders 

Club – flutter kicks

Heart – mountain climbers 

Spade – lunges

Mosey to hill 

Hill Dora 1-2-3

Partners alternate running backwards up and forward down x2 and doing exercises to 100 merkins, 200 squats, 300 LBCs

Mosey to circle 

Rings of Fire

Merkins x10 & plank 

Squats x10 & Al Gore

Monkey humpers x10 & hold

Dips x10 & hold 

Hail Mary (by request of Brickyard)

Mosey to parking lot

Poker

Cards in a box about 30 yards away.  PAX run down and grab a card at random from box and run back.  Do a burpee.  Repeat until each PAX has 5 cards.  Best hand gets to pick the exercise.  Do the number of reps based on total value of cards in your hand with face cards worth 10 and aces worth 1.

Brickyard diamond flush – merkins 

Brickyard devil’s full house – big boys 

Mosey to flag

Mary:

Boxcutters IC x10

Bay City scissors IC x10

Flutter kicks IC x10

COR, COT

Moleskin:

YHC, Gas Man, Brickyard for 3 mile ruck at 0600. Beautiful morning for a ruck and a workout. In warmup Q complimented by Respects for proper pace on the Abe Vigodas and everyone loved nipple tweakers except when the man across gazed into your eyes. First card game of draw a card treated some PAX more harshly than others after taking part in the Ironpax. Monkey humper ring of fire brought the heat as usual. Much awaited game of poker dominated by Brickyard with a flush and full house. Workout ran long for a short and hustled Mary. Discovered that BlackCat shirts leave a pretty cool sweat outline. 

Blackcat

Moist Bears

Weather 65 and light rain, ground plenty moist 

PAX:

Crabby PO

Tiptoe 

Maestro 

IM

Jay-Z 

Wapner QIC

Warmup:

Maestro lap 

Shoulder pretzels IC x15

Nipple tweakers IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Willie Mays Hayes

Motivator from 8

Thang:

Mosey to Happy Place

Parking lot bear makers – courtesy of Captain Insane-O of F3Louisville – bear crawl along parking space lines and man maker (burpee with plank jack) at the end of each line – for what feels like forever then back to beginning – will henceforth be called Captain Insane-Os in F3Indianapolis region

Mosey lap around playground 

ATM 15/10/10

Leg blasters 

Mosey lap around playground 

Crowd pleaser pyramid to 4

Leg blasters

Mosey to stairs

Stair suicide

Mosey to bathrooms

Dips ring of fire 

Mosey to flag

Mary:

Mary Webbs – Flutter kicks to LBCs 1:4 to 9:36

COR, COT

Moleskin:

Discussion about how few times it has rained for a post and those fartsackers (don’t worry I would never call you out by name) that probably turned over, saw the rain, and went back to sleep. Maestro on time and suggested that the Maestro lap wasn’t necessary today. Suggestion ignored and the PAX were off and running. 

Quick warmup capped off with a motivator from 8 – working back up toward 10 (or more?). Off to the happy place for parking lines and introduced the group to bear crawls around the lines to man makers. Several names for this exercise were suggested but seems like the group settled on naming them Captain Insane-Os for the sadistic inventor himself. YHC discovered that when you turn around you go back into some stale air – certainly not as fresh as a Daisy. 

Slippery stairs for stair suicides so that was cut to one suicide. Maybe steps would be easier to navigate with a Little Foot. Kept things at a strong pace this morning and YHC was throughly smoked by time for Mary. Plenty of movement throughout to stir things up – probably need to call the Gas Man to make sure everything is in working order. 

Another part of the Louisville workout was brought back with Mary Webbs. PAX speculated that CI must have gotten his name because he truly is insane. All in all a real Humdinger of a workout today. 

Blackcat

Farmer Dora Block Party

Weather 70 and still

PAX:

Humdinger 

Daisy

Tiptoe

Maestro 

Jay-Z

Crabby PO 

Wapner QIC

Warmup:

Maestro lap

SSHs IC x30

Shoulder pretzels IC x20

Arm stretches and wall stretch 

Grass pickers IC x15

Willie Mays Hayes

Hand release merkins IC x10

Mountain climbers IC x15

Thang:

Block Dora 1-2-3

One partner farmer carries blocks around flag (about 40 yards) other partner does exercises to cumulative 100 skull crushers 200 block curls 300 block squats

Mosey to Happy Place

Leg blasters 

ATM 10/10/10

Leg blasters 

ATM 10/10/10

Mosey to flag

Block Mary (hold a block, if you can):

Wall sit 

Flutter kicks IC x20

Gas pumps IC x15

Freddie Mercury IC x15

Hello Dolly IC x15

COR, COT

Moleskin:

Nice little breeze at the beginning of the Maestro lap gave way to an otherwise still morning. Groaning about the blocks started immediately upon arrival with one PAX complaining he wouldn’t be able to get his shot over the rim at basketball later. Unexcused absence from IM as fear of blocks (is there a phobia for that?) is certainly the reason for the fartsack. Maestro on time for the Maestro lap with good news from the cardiologist – his heart is strong and it turns out they could tell he’s been working out – Aye!

Blackcat

Tabata Around the Park

Weather 70 and calm

PAX:

Jay-Z
Daisy
Cubby Blue
Humdinger
Crabby PO
Wapner QIC

Disclaimer

Warmup:

SSHs IC x20
LBACs forward and reverse IC x10
Shoulder pretzels IC x15
Grass pickers IC x15
Leg stretches

Thang:

Tabata

5 exercises (merkins, LBCs, mountain climbers, flutter kicks, squats) for 40 seconds AMRAP 20 second rest R&R x6 with short moseys between sets

Mary:

Bruce Lee (American hammers, leg raises, LBCs, heel touches, crunchy frog, 100s) 20 per exercise R&R x2

COR, COT

Moleskin:

Simple but effective workout today. A little trouble getting the audio to work on the tabata program, but once it did we were off and running. Some debate as to whether mountain climbers or flutter kicks were the worst part. When Bruce Lee was announced for Mary during fifth round of tabata, some of the PAX suggested adding a seventh round of tabata instead. Good to have a couple of kotters this morning and hope to have a couple more on Wednesday.

Blackcat

No Requests

Weather 77 and swampy

PAX:

Maestro
Jay-Z
Crabby PO
Rite Aid (DR from NE TN)
Short Skirt
Humdinger
Wapner QIC

Disclaimer

Warmup:

Maestro lap
SSHs IC x25
Grass pickers IC x15
LBACs IC x20
Tempo squats IC x10
Tempo merkins IC x10
Jingle balls IC x10

Thang:

Indian run to main shelter

One partner:

Merkins x10
Squats x20
LBCs x30
Mountain climbers x40

Other partner:

Lap around playground w/sprint from last turn – Plank for the six

After each cycle do a Ring of Fire:

Merkins x10 and planks
Squats x10 and Al Gore
Flutter kicks x10 and canoes
Monkey humpers x10 and ankle holds
Dips x10 and dip holds

R&R x5

Mosey to flag

Mary:

Round robin, dealers choice Mary

Heels to Heaven IC x10
LBCs IC x15
Freddie Mercury IC x15
American hammers IC x10
Flutter kicks IC x15
Crunchy frog IC x10

COR, COT

Moleskin:

Put it out for requests on GroupMe and none given, so dusted off a workout from earlier this year. Maestro back from travels about the country and in time for Maestro lap. If that keeps up may need to rename it Short Skirt lap. Rite Aid down range from Iron Horse in Johnson City, TN – last time he was here temp was about -5 degrees, so the swampy conditions didn’t seem to bother him. Several among us coming off vacations and bad habits that seem to plague time off. Time to get back to work, better habits, and putting on the EH to men around us. More men at the workouts makes it more fun and allows us to reach more of our community. Press on and we can get to regular double digit posts by our anniversary (in about 6 weeks). Aye!

Blackcat

Farmer Carries Minus the Farmer

Weather 71 and clear

PAX:

Maestro
Humdinger
Short Skirt
Wapner QIC

Warmup:

Humdinger lap

Abe Vigodas IC x10
Shoulder pretzels IC x20
Arm stretches and wall stretch

Jay-Z lap w/ stop at Happy Place for leg blasters

Thang:

Farmer carry two blocks to stations about 30 yards apart for Block curls and Block merkins 10:1 to 1:10

Run back and forth across parking lot for Skull crushers and squats 10:1 to 1:10

Block Mary (hold a block, if you can):

Wall sit
Flutter kicks IC x20
Hello Dolly IC x15
Gas pumps IC x15
Freddie Mercury IC x15
Plank
Canoe

COR, COT

Moleskin:

PAX a little delayed getting out of the fartsack and to work – Maestro just on time and remainder get a tardy. Need to get on the fartsackers – you know who you are! Not the same doing farmer carries without the farmer (and chatter about the bobcat doing a better job of moving block than the PAX). Looking forward to next week for returns from vacation. YHC out on Friday but will be posting with Louisville tomorrow (I hear there’s posts available in Myrtle Beach too, Jay-Z). Always a good time posting with F3 men outside our region. Aye!

Blackcat

BLIMPS and stairs

Weather 70, muggy & extra moist

PAX:

Crabby PO
Humdinger
Jay-Z
Wapner QIC

WOR:

Maestro lap
Abe Vigodas IC x10
LBACs IC x20
Slow squats IC x10
Annie IC x20
Jingle balls IC x10

Thang:

Indian run to happy place

Merkin x10 / plank ladder w/ bear crawls x2

Mosey to main shelter

BLIMPS and stair laps

Burpees x5
Lunges x10
Imperial walkers x15
Merkins / Mountain climbers x20
Plank jacks / Pickle pounders x25
Squats x30

3 stair laps after each BLIMPS x3 cycles

Mosey to happy place

Leg blasters
ATM 10/10/10

Mosey to flag

Mary:

LBCs IC x25
Flutter kicks IC x20
Freddie Mercury IC x20
Gas pumps IC x20
Laney Lu x5
Low plank hold x 1 min.

COR, COT

Moleskin:

Morning came early for YHC after Monday off and felt it the whole workout. Humidity reportedly lower than Monday although I don’t know how that was possible. Jay-Z took a turn posing at the happy place but no cameras to memorialize the event.

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