The Hill

Where is everyone? They are where they are, they…

Weather high 70s

2 PAX posted: Bloomer, Tulip (Q for the day)

Disclaimer given at 0700 sharp

Q decided to go with an audible and keep his opening scripted play for another day due to the lack of participating PAX. Audible was a simply 3 mile Ruck with Bloomer. Great fellowship and 3 miles closer to my summer goal of Rucking. 1 mile to go!

Mumble chatter was shared due to previous PT from earlier in the week and the shared soreness in the hips. Yoga wove it’s way into conversation with my recommendation for all to check out Sean Vigue on Youtube. He’s a man’s man.

Namearama was notforgotten as Bloomer suggested to keep the tradition alive. We had a good chuckle doing that.

We closed with a prayer reminding us to walk WITH God. Not ahead of HIM, not behind Him, but to walk WITH HIM.

The Hill

2 Dudes with Weight


Pax: Cornwallis and Thumper

We walked for about 3 miles with 20lbs ish each, no phones or GPS. Great conversations about sermons, guns, Jesus, jobs, money, Dave Ramsey, and more.

Closed in prayer.

Then we got coffee and talked more about contraception, Catholicism, arguing, podcasts, and more.

Always a joy spending time with you Thumper! Thanks for driving all the way up north so I wouldn’t be alone today!



BlackCat 2nd Anniversary

Weather 59 and clear





Cubby Blue





Cosmo (R)

Headlock (R)






Pew Pew







Gas Man


Crabby PO QIC

Wapner QIC



Maestro lap

SSH IC x20

Abe Vigodas IC x10

Grass pickers IC x15

Shoulder pretzels IC x20

Tempo squats IC x15

Jingle balls IC x10


Mosey to Happy Place

Leg blasters

Bat wing

Mosey to hill

Top of hill Jack Webb 1/4 to 7/28

Bottom of hill Lt. Dan 1/4 to 7/28

Mosey to stairs

Split PAX into two groups

Group one = set of Stair Suicides with 10 Hand Release Merkins each time at the starting point

Group two – Burpee Dan’s down the road to a predetermined point and Hillbilly Walkers back

Groups then switched and completed the opposite exercises

Prison Indian Run back to the flag.  Loosing team received 10 Burpees and the winning team had to hold plank. This turned into a Prison sprint back to the flag.  


Lany Lu – 10 second v-sit, 10 second plank, and then merkin.  R & R 5 times.  

American Hammers – IC x 15 

LBC – IC x 15

Flutter Kick – IC x 25



Wapner reporting for YHC and Crabby PO. Arrived early to find several PAX including 5 Hillfolk and the BlackCat banner already in place (and trying to block my parking space). The men kept rolling in right up to 0530. Quick warmup and short mosey to Happy Place. Plenty of grumbling with extra hold added to the end of the Bat wing. The steeper hill was use for the first time and we’ll have to bring that back again. More added degree of difficulty from Crabby with HR merkins added to the stair suicide – suck factor extremely high. The attempted prisoner Indian run race turned into a full on jailbreak. Unclear if anyone was able to run from the back and pass the leader. Great time at coffeeteria however Cornwallis must have put in a complicated order. Gas Man put away his standard three plates and we got to share in good stories about wives’ hot ass and punishing thigh grip (see what you miss out on if you skip coffeeteria…). Fantastic to have 26 men and 2.0s, and let’s not miss out on the opportunity to keep building on the momentum and reach more men in the community that need this. It’s been an honor to site Q BlackCat from the beginning to where we are now and excited to see what Crabby PO has in store for the next year.

The Hill

Fun with Rocks

Weather: Mid 60’s and clear.

12 PAX posted the Hill:  Logger, Cosmo, Cornwallis, Motorboat, Flash, Kindergarten Cop, Brickyard, Bumblebee, Snooki, State, Zamboni, Beefsteak

Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible.

Warm Up:  SSH x20, Plank Jacks x15, Weedpickers x10, Imperial Walker x15, Mountain Climbers x15, Circle Burp x2

The Thang

Mosie to the west lot, partner up and grab a rock. P1 exercise with rock, then flap jack.

P1 curls; P2 run then x20 Cindy Crawfords

P1 squats; P2 power skips then x20 LBC

P1 overhead press; P2 high knees then x20 merkins

P1 tricep ext, P2 run backwards then x20 flutters IC

P1 bent row, P2 karaoke then x20 jump squats

Kick line x20

Indian run with a Burpee before running up.

Timed wall sits.

Timed balls to the wall.

Mary:  American Hammers x20, Heel Touches x15, Flutters x20, Low Dolly x15, LBCs x25, Timed Planks

Recover Recover

Moleskin:  Less running today so mubblechatter was rampant.  Added the kick line for Cosmo so he could get more in touch with his feminine side.  Always good working out in the gloom with you men, thanks!  ,

The Hill

How Many Stairs?

Weather was perfect for 14 Pax showing up for some basketball and stairwork with an extra-load of Mary. Kneehigh got to motivate with the Motivator and we named a new FNG, Bumblebee


  • F3 not responsible
  • Northview not responsible
  • Exercises are suggestions, modify as necessary


  • Side-straddle hops: 20
  • Lunges: 20
  • Invisible jump ropes: 1 minute


  • Basketball Court
  • Stairs:  10 loops
  • Dips off steps: 20 OYO
  • Sprint length of court, 10 ‘Mericans in cadence
  • Sprint length of court, 10 squats in cadence
  • Repeat


  • 60 second low plank
  • 100 flutter kicks
  • 25 Freddie Mercuries
  • 20 American Hammers
  • Alphabet
  • LBCs

Count Off

Name O Rama

Prayer Requests/ Announcements



“Get Started/Cindy”

17 PAX posted on this foggy 66 degree morning. Jay-z, Wapner, Piper, Stache, Phanatic, Sprocket, Sparkle, Maestro, Crabbypo, Humdinger, Daisy, Shamu, Porkchop, Ghost, Popeye, Pew Pew, Bambi. Warm-up: Maestro Lap, Pickle Pounders, Pickle Pointers, Scorpions, Motivator x6, stretching OYO.

Get Started: 50 jumping jacks, 50 crunches, 45 jumping jacks, 45 squats, 40 jumping jacks, 40 push-ups, 35 jumping jacks, 35 crunches, 30 jumping jacks, 30 squats, 25 jumping jacks, 25 push-ups, 20 jumping jacks, 20 crunches, 15 jumping jacks, 15 squats, 10 jumping jacks, 10 push-ups, 5 jumping jacks, 5 crunches, 5 squats, 5 push-ups.

Mosey to playground

Cindy: AMRAP 5 pull-ups (scale using swings set), 10 push-ups, 15 crunches instead of squats. 12 minutes instead of 20.

Mosey back to starting point for Mary.

Cha Cha Slide (plank challenge), Freddie Mercury’s, box cutters, Hello Dolly’s, LBC’s, Big Boys, Crunchy Frogs, American Hammers.

The Hill

Monday Ruck or Run Day – 8/12/19

Weather: 68 degrees, humid and wet


  • Motorboat
  • Logger

Disclaimer Given


The Runners: We set out ona 3 mile loop, down to 126th, in front of the middle school, up by the bus’s, and finally up our favorite hill.

Moleskin: It was a little sad this morning after a few weeks of 6ish guys, it was just Motorboat and I. Just a strange Monday, next week back to normal. Motorboat changed it up and went for a run with me. We packed in 3 miles, hopefully he wasn’t late for work.

He said he was breathing hard so I gave him the lead on the pace. He slowed down a bit, but the pace started creeping up. We went from a 9 minute mile to 8:49, and finished at a 8:05 mile! I’m not sure what lesson I learned from Motorboat, other than to not trust his pacing.

Thanks Motorboat!


Gonna Make You SWEAT!

17 men posted. Jay -Z, Shamu, Popeye, Maestro, Tiptoe, Nick (FNG), Ghost, Pew-Pew, Daisy, Piper, CrabbyPo, Wapner, Phanatic, Sparkle, Stash, Tbone(er), Oompa Loompa (QIC)

Marroccan Night Clubs in Cadence

Abe Vagodas in Cadence

Al Gore for 30 seconds, sandstorm for 30 seconds, rinse and repeat 3 times.

Hot ass Lisa’s in Cadence

Willy Maze Haze

Mosey to Happy Place

Gonna make you sweat, everytime they say everybody dance now is a burpee otherwise Run in place

Mosey to Stairs

No Diggity , run up and down the stairs, at the top do 5 merkins. at the bottom do 5 burpees, add 5 to each set as you go

Mosey to Tennis Court

How ever many letters you have in your first and last name is how many burpees you do times 2.

Mosey to Monkey bars

One group stands under the monkey bars and does a burpee and then comes up and does a pull up on the monkey bars. Other group holds a plank until other group is done.

Dirty Hookup in Cadence

Jump Squat ring of fire

Mosey to flag


Pickle pounders in Cadence

Pickle pointers in Cadence

Crunchy Frogs in Cadence

Plank until 6:15


Lots of mumble about all of the burpees done today. Very happy to have been able to Q one last time before school starts. Thanks for everyone for coming and Tieing for the most posted people so far! 17 men is unbelieveable, very happy to do what I love with my dad and then other men surrounding me. So much fun. Hope everyone has a great rest of their year!

– Oompa Loompa (QIC)

The Hill

Back to School with F3 Dads

24 PAX posted on a clear, 60 degree morning for a F3 Dad’s Back to School workout.

Logger, Marshall, Little Biscuit (7), Motorboat, Elsa (4), Round-off (9), Maximus (6), DC, Curly (11), Blue (7), Pikachu (7), Knee High, Rey (13 FNG), Puzzler (10 FNG), Snooki, Picasso (8 FNG), State, Hiney (5), Kindergarten Cop, Aurora (4 FNG), Neutron (6 FNG), Trax (7), Raptor (5), Nomad

Warm up (all in cadence): SSH x 10, weed pickers x 10, arm circles w/ overhead clap x 10, imperial walkers x 10


Mosey to 1st parking lot, “floor is lava” (dad’s carry kids from one end to the other), kids do SSH while waiting, sit-ups at the other end. Repeat back to other end.

Mosey to 2nd parking lot, “sit at your desk” (hold in squat position); dad’s sat while kids ran to end of lot and back, kids held while dad’s ran to end and back, dads held one more time.

Mosey to grass, “fire drill” (dads held high plank in a line while kids crawled through the tunnel and then kids sprint up the hill and back

Dads “bear crawl with cub” on back up the hill (kids SSH while waiting at the top and bottom)

Mosey to driveway, kids took turns rolling the large die for number of reps (all in cadence): squats, merkins, SSH, curls (holding your kid), squats, merkins

Mosey to bottom of driveway hill for “do your homework,” dads sprint to top of the hill while kids do SSH at the bottom, kids sprint to top once dad’s finished. Slowsy back down hill for repeat.

Mosey to parking lot, kids rolled large die for dips on curb (in cadence) x 2

Mosey back to start for Mary: spell your name with your toes in the air (on your back)

Recover, recover.

Moleskin: Awesome weather…everyone seemed to have a great time. A little mumble chatter from kids about the grass being wet during the fire drill but everyone survived. We managed to work out all the way around the campus and back to start for a good, pearls-on-a-string workout. Was pretty cool to see so many kids out there this morning with their dads. Snooki and K.C. brought their crew for their first F3 Dads workout (welcome Rey, Puzzler, Picasso, Aurora, and Neutron). Great time had by all and great fellowship afterward for coffee and breakfast at the park.


Ton of fun – Team Bravo vs. Team Charlie

11 PAX posted on this clear 64 degree morning. Wapner, Stache, Jay-Z, Daisy, Shamu, Humdinger, Crabby PO, Phanatic, Sparkle, Porkchop, Piper (QIC)

Warm up: Arm stretch OYO, Leg stretch OYO, Motivator from 10.


Bravo vs. Charlie challenge

Tire Flip x 5

Maestro lap x 1

Pullups x 5

Merkins x 10

Air Squats x 15

3 amigos (3 semi tire jumps with merkin) x 2

Kettle Bell Swing (PAX choice of 25#, 35#, 45#) x 20

Farmer carry 2 Concrete Blocks 50 yards x 1

Rogue 100 lbs sandbag lift over shoulder x 5

Rogue 100 lbs feed sack front squat x 5

Jump rope x 50 revolutions

Rinse and repeat, 4 times completed

Line of fire relay (Two teams compete in a relay carrying 100 lbs sandbag 25 yards out and 25 yards back, non carrying pax hold plank before carry, after carry hold Al Gore)

Mary: Crunchy Frog x 20, Flutter kicks x 30, v up roll ups x 12.

Moleskin: PAX divided up into two teams, Team Bravo and Team Charlie. Wager was made that losing team would provide a VQ in the near future. The wager also stated that the loosing would complete 10 burpees before each workout until the VQ occurred. Team Charlie was the victor in todays challenge. Team Bravo will be doing 10 burpees in the gloom Monday, we will be waiting for Porkchop to Q on Wednesday, thus fulfilling the wager. Fun fact for this challenge, each PAX lifted 1 Ton of sand today between the over the shoulder lifts and feed sack front squats. Side note, PAX learned that the Subaru outbacks can thread the needle between PAX, sand bags, and tires laying along side the road, the second being that time seems to stand still and reps don’t go by very quickly while doing the motivator from 10. Big week coming up with the Two year anniversary of F3 Frankfort on Friday. Next weeks Q’s, Monday Oompa, Wednesday Porkchop, and Friday Wapner.

The Hill

Thursday Warm Up

15 PAX posted for a easy workout to warm us up for the VQ of the decade this Thursday. Disclaimer was given and we got to it.

Warm up



The Thang

Catch me if you can (burpx5/backwards run)

Ring of fire (10x around the circle)

Squat hold / jump

Plank / merkin

At night / in the morning

Indian run

Waterfall (2 lines of PAX face each other, man on end runs to other end, as P1 runs past, PAX go down&up for one rep, P2 follows when P1 in position, repeat until down and back on basketball court)


Bridge Kicks

American Hammer

Mosey home

Decalf (25x toes in, straight, out)



Spell your name


Bay City scissors


Recover recover!


I wanted to hit every part of the body a little, but not burn anyone out before Thursday. Thankful for the visit from skynet (Naperville, Il). We are all pumped for Headlock’s VQ!



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