Author: troyerd


Benny the “Jet” Rodriguez in a Pickle

12 PAX posted this delightful 65 degree morning. Wapner, Jay-Z, IM, Crabby PO, T-bone. . . er, Piper, Pew Pew, Shamu, Phanatic, TOFU, TipToe, Daisy, and QIC Maestro.

QIC Arrived during a Maestro lap so he laid down a few Burpees as everyone returned.

Arm Stretched

MNCs x15 IC

Wall stretches

Shoulder Pretzels x20 IC

Merkins x10 IC

Windmills x10 IC*

Mosey to the HC

Crowd Pleasers to 5 and back down

SSHs x15 IC

Mosey to the thang


At the softball diamond

Started with Field of Dreams stations with

Burpees at home

Squats at First

Merkins at Second

LBCs at Third

First Pickle of the day.

Paired up one PAX did Pickle Pounders while the other ran a suicide. (Infield grass, baseline between 2nd and 3rd, and the mound). repeat three times.

7 of Diamonds

7 Burpees at each base

14 Flutter Kicks at each base

21 Lunges at each base.

Second Pickle of the day

Partners again with one doing Pickle pointers while the other pax runs three laps to the opposite baseline and back. Repeat 3 times per pax

Cooled down with shoulder touches x10 IC

Mosey back to MARY


Captain Thor to five and back down.

Mole skin: I hope that a few Burpees will suffice for being late for a Maestro Lap on my Q. Had Sandlot on my mind so we took care of some pickles on the diamond. Group is consistently in the double digits. Let keep growing.


3rd F Thought for the day.

Here is a thought for the day: listening to a series of sermons from Alistair Begg about David vs Goliath, the comment from David that caught my attention the most so far was this, in response to Goliath’s first threat to give David’s flesh to the beast and the birds. David said, “You come to me with a sword and with a spear and with a javelin, but I come to you in the name of the Lord of hosts, the God of the armies of Israel, whom you have defied. 46 This day the Lord will deliver you into my hand, and I will strike you down and cut off your head. And I will give the dead bodies of the host of the Philistines this day to the birds of the air and to the wild beasts of the earth, that all the earth may know that there is a God in Israel, 47 and that all this assembly may know that the Lord saves not with sword and spear. For the battle is the Lord’s, and he will give you into our hand. They say that David was no more than 16 years old. To say “the lord will deliver you into my hand and I will CUT OFF YOUR HEAD. . .” Two things struck me. 1. David, with the balls to go head to head with Goliath with the “trash talk,” and 2 the faith that he had that Goliath had to be put down not for the sake of the Israelites but for the sake of God. It was GOD that David was defending not himself. And the fortitude to stand up to the world knowing who is God was is amazing coming from a teenager. It was a “no-brainer” for David to do what he did for the sake of not letting foolish people defile his God.

I hope that we are able to pass our values to our children in a way that has them so deeply rooted in who they are and who the belong to.


Two-thirds Workout.

7 Pax in the only moist 40 degree gloom. The rain paused long enough for us to do our thing today. Wapner, Jay-Z, CrabbyPO, Pew-Pew, Piper, Daisy, and QIC Maestro.


Non-Maestro lap

Seal claps x15 IC

Merkins x15 IC

Arm Stretches

MNCs x15 IC

Arm stretches

Calf stretches

Mountain Climbers x15 IC

Wall Stretches

Shoulder Touches x15 IC

Mosey to the HC

Motivator from 12

Mosey to the main shelter for the thang


3 sets of 3 exercises for 15 reps a piece finished with 5 Burpees. I call this “45s.” (Ultimately, should be rinsed and repeated 3 times as well, but we only repeated for 2 rounds).

Set 1: 15 Incline Merkins, 15 Dips, 15 Decline Merkins, 5 Burpees

Set 2: 15 Imperial Walkers (each leg), 15 Jump Squats, 15 Step ups (each leg), 5 Burpees

Set 3: 15 Merkins, 15 Big Boys, 15 American Hammers, 5 Burpees

Rinse and Repeat after a 5 count

Mosey back to the HC

Donkey Kick-offs. x5 with 5 Count hold, x10 with a 10 Count Hold, x15 with 15 Count Hold.

Indian Run Back to the Flag


Holds: Canoe, Boat, Canoe, 45 degree, 90 degree, Wiper to the Right, 90 degree, Wiper to the Left, 90 degree, 45 degree, back to Canoe.




Very happy that we weren’t soaked in pouring rain this morning. We were hoping for several others to show but we suspect the threat of heavy rain at 40 degrees was a factor. Since we didn’t have any FNGs we (YHC) decided that a Motivator from 12 would be acceptable. I left the experience proud to have done it, but will probably stick with 10 as the extra time spent could be bette spent on smoking ourselves on other things. Indeed, my arms are smoldering after the 45s. Wish we could have had a third round. The six minutes of Mary seemed to fly by with the holds. Pleasure to lead today.


Little Bit of Everything!

6 PAX Posted for Burpees and Yoga today.





T-Bone . . . er

QIC Maestro

29 degrees under a calm starry morning.


LBACs x10 (or 11) IC both directions

Merkins x5 IC

Shoulder Pretzels x15 IC

Werkins x5

Wall Stretches x3

Burpees x6 OYO

Mosey to the HP

Glute Stretches

Motivator from 6 (lots of 6s today)

Mosey to the Main Shelter


Four Corners Ladder

First round: 6 Burpees, 12 Big Boys, 18 Mountain Climbers, 24 Squats

Second round: 6 Burpees, 12 Merkins, 18 Freddie Mercury’s, 24 Lunges (12 x2)

Saunter to the Fire Pit

Time for Yoga

Down Dog to Up Dog

Sun Salutation to Crescent

Crescent back to standing

Repeat with other leg

Repeat extended to Airplane and Warrior 1

Mosey to MOM


LBCs x10 IC

Tempo LBCs x10 IC

Captain Thors to 5



F3 BlackCat welcomes new PAX, T-Bone (er).



Welcome T-Bone to F3 BlackCat. Glad you’re with us.

YHC dealing with an extreme head cold and tired body this morning. Made it through with a modified Motivator. Decided to shorten it due to time, but don’t worry, promises to elevate the motivator to new levels will be fulfilled. Just waiting for certain PAX to post again so that all may share in the fun.


I Feel Motivated

26 or there about, almost no breeze.

7 PAX: PewPew, Jay-Z, CrabbyPO, IM, Piper, Popeye, QIC Maestro.


MNCs IC x15

Front Arm Stretching

Merkins IC x5

Nipple Tweakers IC x15

Cherry Pickers IC x15

Back arm Stretching

Werkins IC x5

Mosey via Indian Run with 6 Burpees

HP for a “Meastro Returns” Motivator from TEN

6 Burpees OYO

Mosey to the shelter for the


Stair laps: x4

Bottom – Mike Tysons x6

Top – Burpees x6

Rinse and repeat with Decline Merkins and Dips x6

Mosey back to the HP

Tried a new set for the arms:

Plank 30 sec merkins to a

DownDog 15 sec and 1/2 Plank 15 sec

Merkin to

DownDog 15 sec and 6 inch Plank 15 sec

Merkin to

DownDog 15 sec and Plank for 30 sec

Rinse and repeat with Wide Hands

Mosey to the Flag for


Captain Thor to 5

V-sit hold

Crunchy Frog IC x10

V-sit hold

V-sit Freddie Mercury

And Recover.


Privileged to Q again. Had fun and learned a lot trying something new. Hopeful to be able to complete it with Diamond hands next time. We will see. Didn’t take long to forget about the Motivator today, maybe I’ll add one to it every time I Q. See how long it takes before I’m banned from leading. Have a great week leading up to the tourney. Should be fun to see Purdue represent the great state of Indiana. We’ll have to do something with the total points that Purdue scores during the entire tourney some day.


Memphis Two-Step, June 25, 2018

Cool June Morning. Wapner and Maestro, QIC. (Lots of traveling lately for our PAX, out of town). I was in Memphis last week and decided to bring back some fun with me.


SSHs x20 IC

Grass (Daisy) Pickers x15 IC

Tempo Merkins x10 IC


One mile run with four stops

Stop 1: 10 Burpees

Stop 2: 10 Burpees, 20 Merkins

Stop 3: 10 Burpees, 20 Merkins, 30 Big Boys

Stop 4: 10 Burpees, 20 Merkins, 30 Big Boys, and 40 Squats.

Stop at the HP for

LegBlasters . . .

Wait for it . . .



Flutter Kicks x20 IC

Heals to Heaven* x10 IC

Heals to Heaven** x20 IC

Gas Pumps x20 IC


Some talk about differences between various exercises and their names, as Wapner and I were relating our experiences with other F3 Regions. Also, some discussion about whether we had burned our legs enough as we approached our Happy Place. Decided another bonus round of the exercises from the Thang meant more Burpees and such, making the Leg Blasters a little more tolerable. So we gave it a go. . .


First Bell Revisited, June 15, 2018

5 PAX posted on a warm June Morning for a revisit to Wapner’s and Meastro’s “First Bell” workout a year ago at F3 Indy. Wapner, Jay-Z, Crabby P.O., Humdinger, and Meastro QIC.


Grass Pickers x20 IC

MNCs x20 IC

Various stretches and mumble about what is to occur and then a Mosey to our HP.

Motivator from 10.

Mosey to the hill for the THANG

1:4 ratio for JackWebbs at the bottom and Lt. Dans 1:4 at the top. Exercise is complete when we get a 10:40 Ratio.

Short Mosey to the Main Shelter for a Mini Dora 50 Merkins, 100 LBCs, 150 Squats.


BCSs x15 IC

Gas Pumps x15 IC

American Hammers x15 IC



Pleasure to Q the workout as Wapner and I remembered it as our first ever F3 Experience. Others of our PAX expressed appreciation for what we must have been thinking as we experience it originally. My, how far we have come sense then?!! Amazing that we went back for more and can actually make it through tough workouts without questioning our decision making through the process.


“Old Man” Yoga

6 men posted




Crabby PO

Cubby Blue (Welcome Back)

QIC Maestro

58 Degrees and Calm


Wall stretch

MNCs x30 IC

LBACs x20 IC each direction

Leg stretches OYO

Grass Pickers x15 IC

Burpees x5 OYO

Mosey to the HP

ATMs IC (kind of)

Mosey to the Hilltop


Yoga time:

Series of positions adding to previous position for each cycle.

Plank to Downward Dog to Upward Dog to Downward Dog again with Right leg raised then to Crescent position. Repeat with Left leg leading.

Repeat with the Airplane position added to the Crescent

Repeat through Crescent, Airplane, and Warrior 1

Repeat through Crescent, Airplane, Warrior 1, and Warrior 2 and Reverse Warrior.

Mosey to a telephone pole for V-sit Ring of fire.

Did some Holds to get ready.

Legs extended

Then crunched

And extended

Round 1 x2 – American Hammers x10

Round 2 x1 – Crunchy Frogs x10

Round 3 x2 – Heal Touches x20

Finishes with 100s OYO

Mosey to Mary


Absolutions x10


Canoe and Boat Holds

Glad to have Cubby Blue back with us. Nice and “easy” morning before our Murphy Monday.


IRS Workout, April 11, 2018

2 Pax Posted, 34 Degrees, Stars were Bright, calm conditions.

Jay-Z and Maestro QIC


Warm-up Lap

Grass Pickers x15 IC

WindMills x15 IC

MNCs x15 IC

Shoulder Pretzels x15 IC

Mosey to HP

I is for Indian Crawls

Big Boys x10 then Crab Walk

Merkins x15 then Bear Crawl

RnR back to the start.

Mosey to the R

R is for Red Barchetta

100 yd run with 100 SSHs then back

75 yd run with 75 MCs then back

50 yd run with 50 LBCs then back

25 yd run with 25 Merkins then back

10 yd run with 10 Absolutions then back

Slosey back to flag

S is for Steinl

30 sec Plank

30 sec Low Plank

10 Merkins

10 times with each leg a combination of Peter Parker, Mountain Climber, Parker Peter, Flap Jack in an 8 Count Cadence.

10 Merkins

30 sec Low Plank

30 sec Plank



There was a great temptation to get more sleep especially with all the other fartsacking that was occurring this morning. We gave it a go anyway as we were already awake and ready to try some new things. Turned out to be a good upper body burn. Jay-Z noted that there were 75 Merkins accomplished this morning. Good work. I look forward to recycling this one at some point.


Inferno, March 23, 2018

March 23, 2018

5 Pax

Wapner, IM, Jay-Z, Crabby P.O., QIC Maestro


SSH x20 IC

WindMills x15 IC

Willy Maze stretches and arm stretches OYO

Plank/Merkin Holds (Plank, Half, and down position) 5 count each x5

Mosey to the H.P.

6 Burpees

Mosey to the Main Shelter Ring #1

Ring of Fire in Plank

2 rounds of Mountain Climbers x20

2 rounds of Low Plank Pickle Pounders x10

Ladder rounds of Merkins to 7

Back to HP for 10 Burpees

Then to the B-ball court for Ring #2

Ring of Fire in the Canoe

2 Rounds Freddie Mercurys x10

1 Round Heals to Heaven x10

Ladder Round of Flutter Kicks to 5

10 Burpees then a run to the Festivus Pole

Ring #3

Ring of Fire in the V-sit

2 Rounds Heal Touches x10

1 Round Crunchy Frog x10

Ladder Round of American Hammers to 5

10 Burpees and mosey to the HP

Plank Jacks x15 IC

10 Burpees

Slow Mosey to the Flag with Lunges and Toy Soldiers alternating at the lamp posts.


LBC Holds in Boat and in Crunch Positions x5

Heal Touches x23 IC


Tried to heat things up with a little fire this morning. And being the 23rd, we had to fulfill our obligation to the god which shall be named Burpee. I think the Happy Place will actually feel happy again when we get to just do Leg Blasters and Motivators there. Oh, and thanks to Cosmo for a little guidance.

%d bloggers like this: