4 PAX posted on a very wet Friday morning.  Weather was warmer but wet.




Crabby PO QIC

Warm up:


Shoulder Pretzels IC x 15

Abe Vigodas IC x 15

LBAC 20 forward and 20 backward

Imperial Walker IC x 15

Finkle Swings OYO 10 each leg

Mosey to the bottom of the steps.

Thang: B.O.M.B.S.

PAX partnered up for B.O.M.B.S. Pax 1 does exercise while Pax 2 runs a stair lap up the steps across to the other set down and then back to starting position.  Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Mosey to Flag.


LBC’s IC x 20

Side Plank 30s each side

Crunchy Frog OYO x 10

Captian Thor OYO x 5, 1:4 Ratio of Big Boys to American Hammers

Plank for one minute.

Moleskin: It was wet, nuff said.  Good workout despite the rain.  Tried to keep the pace going and the heart rate up on the mosey.  BOMBS got wet and the large rain drops to face was a fun surprise.  Kind of glad the “Blackcat” has those stairs.  BOMBS up the hill might of been interesting with the rain and mud.

2/22/2018 Gumby Workout

Warm Up

Side Straddle Hops


Al Gore

Al Gore Hold with Moroccan Nightclubs

Al Gore Hold with Overhead Claps

High Knees

Mosey to the Fish Bowl

Tibetan 5 Rites – 15 Reps each

Short Mosey

Balance Series

High Plank with Arm Leg Lifts

Low Plank with Leg Lifts

Move to High Plank

Side Balance with Arm Leg Lift

Core Series

C-Sit Leg Lifts with Split, 3 Levels

C-Sit Bicycles

Lay Flat – Alt Leg Lifts, together hold

Lay Flat – Vertical Toe Reaches

Yoga Series

Warrior 1,2

Reverse Warrior


Upper Body


Lower Body

Slowsy to Cars


34 F  Clear with a strong/cold headwind

PAX:  Woodchuck, Brickyard, Corwallis, PVC, Logger, DC, Cosmo (Q)

7 Brothers posted in the Gloom for a much needed Gumby workout.  Mumble chatter was good throughout with the normal groaning through the core portion…which means we are working and getting stronger!  Appreciate everyone effort…its never easy, but always worth it!

Always a privilege,


(SSS) Soaked Stair Suicides

37 degrees RAIN

4 men posted




Jay-Z (QIC)

**Warm up

Maestro Lap

Shoulder pretzels ICx20

Grass Pickers ICx15

Willie Mays Hays twice each side general stretching

Abe Vigodas ICx10


Mosey to “Happy Place”

Crowd pleaser up to 5:5 and back down

Leg Blaster

Mosey to bottom of stairs

6 stair suicides

Alternated between 10 Mike Tyson and 10 dips between each set for a total of 30 reps each

To shelter house for 2 sets of Squerkins and 15 dips

Mosey to flag


8 Absolution

Flutter kicks ICx20


Hello Dolly ICx15

American Hammers ICx10

45 second plank


Heard some mumble chatter about workouts looking better on paper. Stair suicides proved once again to be killer. It was definitely the most moist workout in Black Cat history. The final mosey past the “happy place” without stopping seemed to please the PAX. Mary was done on the pavement rather than wallowing in the mud but it still managed to soak us all. Good times.

The other side

8 PAX posted to explore “the other side” of Northview Church. Disclaimer was given and we got to it.

Warm up
Motivator from 5
Shoulder Pretzels
Mason Twist (until DC got out of his car)


The Thang
5 Clerkins
5 Clerkins + 10 Werkins
5 Clerkins + 10 Werkins + 15 Merkins

Mosey to hill

Burp back mountain

Lt Dans
Run backwards uphill
Air squats
Run down hill
R&R 5, 10, 15, 20



Crab Dip
Q calls “walk” and “dip”


Gas Pumps
Hi Dolly
Low Dolly
Flutter Kicks
LBCs with holds


Today was a lot of fun. It was funny hearing PAX yell at DC to get out of his car so we could stop doing the Mason Twists. It was also nice getting to a more visible space on the front side of Northview. I will take Woodchuck’s advice and revisit my definition of “fan favorite” before my next Q! Continued prayers for F3 growth and thanks to everyone who posted!


President’s Day Special – February 19, 2018

It was warm and moist, this Monday Morning, 43 degrees and rising with more than a chance of wet.  Ten men posted, IM, Wapner, Crabby PO, Daisy, Brickyard, Cosmo, DC, Cornwallis, and a FNG, with QIC Meastro.


MNCs IC x15, Shoulder Pretzels IC x15, Grass Pickers IC x15 (45 total).

Wall Stretch and arm Stretches.

Mosey to our “Happy Place” for Motivator from 10.

Mosey to our “Dry Place” for the Thang.


One Cycle:

Merkins x15, LBCs x15, Big Boys x15, finish with Burpees x5 and 5 count plank

Squats x15, Lunges x15 EL, Jump Squats x15, finish with Burpees x5 and 5 count plank

RnR 2 more times to amass 45 reps on each exercise.

Mosey to another “Dry Place”

Imperial Walker x15, Dips x15, Jump Lunges x16 (8 each leg), finish with 5 Burpees

RnR 2 more times to get 45 reps on each exercise.

Note:  Total count on the Burpees = 45 by this point

Mosey to MOM


Canoe 15 Count

FMs IC x15, Fast, Slow, Fast

FKs IC x15, Fast, Slow, Fast

Heals to Heaven IC x15

5, 45, 90, 45, 5 holds for 15 Counts each.


Great Morning to have #F3Indianapolis make the early trek to the BlackCat AO this morning.  Loved the strong counting on the cadences.  This was our President’s Day Special and since we have #45 in office, our reps for each exercise made it to 45, even the Burpees.  Our “Happy Place” was a different kind of happy with a switch to the motivator instead of the Leg Blasters, but we had plenty of time to kill our legs elsewhere.  There was some mumble about the Motivator not fitting the pattern of 15s, so maybe we can work up to a motivator from 15 one of these days.


Cornwallis’ Revenge

The Swamp

4 Rucktards posted for the standard. 8 for the workout. Here is how it went down.

Q: Cornwallis
Pax: Brickyard, IM, Darius, Cosmo, PVC, Woodchuck, and Zamboni

Warm-O-Rama: (all IC)
SSH (Side Straddle Hop) x 50
IST (Imperial Storm Trooper) x 25
Toy Soldier x 20
Windmill x 10
Cotton Pickers x 10
Mountain Climbers x 25
Merkins x 10

Mosey to picnic tables
20 step ups, 10 incline merkins IC, 10 dips IC.

Mosey to the basketball court for Noah’s Arc
Inchworm, duck walk, bear crawl, frog

Elephant Walk to the Aquatic Center circle
Merkin Time bomb starting at 8

Move to parking lot and partner up:
Round 1: 100 lunges, 200 squats, and 300 flutter kicks combined with partner.
Partner 1 did lunges while partner 2 did squats. Continued until all exercises were completed.
Round 2: Partner 1 help Al Gore while partner two farmer carried cinderblock down then Zamperini carried it back. Then switch.

Partners then carried their cinderblocks back to the cars for Mary.

MARY (all IC)
LBC x 20
Touch Them Heals x 20
In the Mourning…At Night (AKA Homer and Marge)
Mason Twist x 20
J-Lo x 10
Recover, recover


-During the Ruck we “left the campus” according to Brickyard, which he couldn’t believe we were doing. I had no idea, we just needed to get some more miles and I didn’t want to just do laps at the Swamp. So we ventured behind the abandoned Target and back. Looking forward to getting you boys beyond the borders a little more. Thanks for the opportunity.
-PVC showed up at the Hill and somehow figured out, after no one showed that we meet at Sahm Park on Saturday (check the Pre Blast). He shows up to Sahm park while we are doing the elephant walk. He though it was an injured animal from the distance so he almost stay. Then he saw someone’s bright yellow shirt and figured that was us.
-It was great to Q my first workout here in Indianapolis after moving up here just 12 days ago. Thanks for the opportunity and for coming out!
-Keep EHing and bringing guys out! Let’s surpass the goal of 25 regular pax by the 1 Year Anniversary!


1040 on the mind

Weather 35 and breezy


Crabby PO
Wapner QIC


Maestro lap

Slow tempo warmups

Abe Vigodas IC x10
MNCs IC x10
Grass pickers IC x10
Squats IC x10
Willie Mays Hayes IC x10

Annie IC x10 each arm
Jingle balls IC x10


Mosey to concession stand

One partner:

Merkins x10
Squats x20
LBCs x30
SSHs x40

Other partner:

Lap around playground w/ 4 burpees at finish

R&R x5 (w/ partners total 1040 reps)

Mosey to main shelter

Rings of fire
Merkins x10 and planks
Monkey humpers x10 and ankle holds
Squats x10 and Al Gore
Flutter kicks x2 and canoes

Mosey to flag


Slow down cadence:

Hello Dolly IC x10
Freddie Mercury IC x10
Flutter kicks IC x10
Gas pumps IC x10
Heel touches IC x10

Good morning Abby (or Absolution) x5




YHC in midst of tax season with 1040 on the mind devised partner workout with 1040 reps. Mercifully kept burpees down for IM fresh off of burpee ladder at #TheHill yesterday. Great news about 13 men there yesterday – let’s get our numbers up here – we all need to work the EH. Maybe Q’s “touching” prayer today will do the trick.