The Hill

Monday Ruck/Run 8/5/19

Weather: 61 degrees, hazy and very dark


  • Headlock
  • Maize
  • Marshall
  • Motorboat
  • Tulip
  • Logger

Disclaimer Given


The Ruckers: 3 mile ruck as a group. Motorboat knocked out 6 sprints with his ruck overhead between sprints.


The Runners: Ran about a mile then did 10 pull ups and 20 pushups. Then ran 3 miles.


Moleskin: Motorboat, Marshall, and Tulip tried EHing a guy they found on the ruck. His name was Chris, and said he’d show up on Tuesday. Nice Job!

Keep talking up Monday and keeping everyone engaged. It feels good having 6 guys post in the morning. Its good for us each individually for fitness and its good for F3 Indianapolis to develop fellowship.

Thanks Men!


Kings of the Hill

17 PAX posted for a record breaking morning at the Black Cat.

Jay-Z, Wapner, Shamu, Maestro, T-Bone – er, Toomah, Dasiy, IM, Popeye, Piper, Pew Pew, Phanatic, Snuka, Humdinger, Sparkle, Stache, Crabby PO QIC

Warm up:

  • Arm Stretching
  • Leg Stretching
  • Alternating Shoulder Taps IC x 10
  • In/Out Squats OYO x 10
  • Alternating Knee Taps IC x 10
  • Jumping Cherry Pickers IC X 10
  • Alternating Hand Taps IC x 10

Mosey to the Happy Place.

Leg Blasters x 3 – 20 Squats, 10 Lunges each leg, 10 Jump Lunges, 10 Jump Squats.

Mosey to the Hill.

Thang: Hill Repeats

Pax performed multiple sets of exercises on the hill. Started at the top and ran to the bottom to execute first exercise then ran backward up the hill to the top to execute the second exercise.  Completed three sets of each exercise and then moved to the next group.

  • Group One: 10 Bear Crunch’s at the bottom of the hill and 20 Squats at the top.
  • Group Two: 10 Spider-man Merkins at the bottom of the hill and 10 (each leg) Drop Lunges at the top.
  • Group Three: 20 Cross Body Mountain Climbers at the bottom of the hill and 20 Monkey Humpers at the top.

Mosey down the hill to the stairs.

La La Leggy – 20 Squats, 20 Lunges (each leg), 20 Drop Lunges (each leg), 20 Jump Squats, and 20 Calf Raises.

Mosey to Flag.


  • American Hammers IC x 20
  • Side LBC IC x 10 Each side.
  • LBC IC x 20
  • Flutter Kick IC x 20
  • Hip Ups OYO 20 Each side.
  • Plank Hold


NOR: Welcomed Will Roberts to our ranks by bestowing upon him the name of Snuka after the late great Jimmy “Superfly” Snuka.



Started the morning off with a couple of rounds of Leg Blasters.  Phanatic showed up 2/3 of the way through the second round, and after a quick discussion YHC determined another round was needed so Phanatic didn’t feel left out.  After the Leg Blasters YHC started to hear and notice the first signs of rage, discord, and mutiny from the PAX.  YHC lead the reluctant PAX to the Hill for some hill repeats with different exercises.  PAX were oddly quiet with the mumble chatter but their “Manson lamps” told the tale.  This was the second sign.  The Hill did prove to be a challenging adversary.  The final straw was broken when YHC lead the Pax to the bottom of the stairs for a round of La La Leggy.  Mumble was spoken of holding YHC down and delivering 3 punches each.  Overall a good workout this morning.  It was good to utilize the hill and do some things we don’t typically do.  Soreness is inevitable today.  Great to set the post record and hopefully we can keep it growing.  Welcome to Snuka and Happy Birthday to IM.


The Hill

Mata Mile

66 with a good sunrise. low humidity. Excellent for a workout

Pax: Cosmo, Bloomer, and Motorboat as Q.

Disclaimer given

No warm up as we were going to get warm in the workout.

Thang: The Mata Mile.
Ruck 400 meters
3 min Max squats with ruck
Ruck 400 Meters
3 min Plank hold – props to Cosmo for keeping his ruck on the whole time
Ruck 400 meters
3 min lunges
Ruck 400 meters
3 min Flutter kicks – props again to cosmo for keeping ruck overhead the entire time

Grab sandbags (110, 40, 20) and complete another mile switching sandbags as needed.

Finish the morning with just a little yoga stretching.

Recover Recover


Moleskin: Excellent morning getting to talk with Cosmo and Bloomer and learn more about them. This is one of the 4 workouts for the GORUCK august challenge. Earn a free patch for doing the work outs this month. Sad to see that we only had 3 people this morning. Hopefully with school starting back up we can get more men at the workouts. Get healthy and get right. See you in the gloom!



Tire Fipping Good Time

7 PAX posted….that’s right only 7







Jay-z (QIC)

**Warm up

Maestro Lap
Grass pickers ICx15
Nipple tweakers ICx15
Moroccan night club ICX15
Sprinklers ICX10


At flag- 10 groiner and 20 squats
At tire- 10 merkin and 20 LBC
5 tire flips
At tip- 10 box jumps and 20 dips


5 Absolution

Flutter kicks ICx20


Yours truly can’t remember his age and now can’t count PAX in attendance. After some discussion, it was determined that 7 men posted. Great to have our newer guys with us because they’re the only ones posting! Looking forward to the return of our vacationers next week. We had another NOR this morning. Christian apparently has trouble holding his liquor. The Merlot Splash that was blamed on Tofu appears to be very close to an actual “Merlot” splash. You see, our boy Christian likes White Claw. Apparently, this is a drink popular with the ladies. According to Tofu, he likes the sparkling drinks. We welcomed “Sparkle” to our group this morning. Welcome Sparkle. Remember, Coffeeteria Monday morning. Hope to see you all there.

The Hill

Q School


  1. Motorboat
  2. Nomad
  3. DC
  4. Khaki
  5. State
  6. Zamboni
  7. Cornwallis
  8. Flash
  9. Thumper
  10. Crockett – From Dayton
  11. FNG – Momma Mia – From Dayton
  12. Snooki
  13. Short Story
  14. Logger

Disclaimer given


Warm Up

  • SSH
  • Kick w/Twist
  • Windmill
  • Seal Jacks
  • Week Pickers

Mosey to side of the church

  • Imperial Squat Walkers
  • Dirty Hook Up
  • Lunge
  • Plank Reach Through

Mosey to Hill for a partner set, each set of partners does a cumulative

  • 100 Hand release mericans
  • 100 Squats touching the ground
  • 100 WWII Sit ups
  • The other person runs to the bottom of the hill and does 10 jumping lunges

Circle up for some cadence exercises while talking about counting cadence. Dredd’s video on counting cadence. Practice at home, only takes a little practice and it gets easy.

  • 20 Overhead Clap
  • 20 Cherry Pickers
  • 20 Moroccan Night Club

Another partner set on the Hill to finish up with Mary, each set of partners does a cumulative

  • 100 Crunchy Frogs
  • 100 Gas Pumpers
  • 100 Scissors
  • The other person runs to the bottom of the hill and does 3 Burpees
  • Recover Recover

Moleskin – Today was a brief Q School with a standard beat down. While talking about being prepared for Q’ing – ironically I wasn’t as prepared as I would have liked to go over Q School. The details are all laid out well in the document attached above. The most important items to remember are:

  • Go over the disclaimer
  • Plan your work out (plan way more than what can be done)
  • Practice counting cadence ahead of time.

If you want help planning, just reach out. We can help put together your weinki (paper your work out is on). I think its fun – look forward to your q.

Thank you men!


Farmer Carry Contest

Weather 59 calm and pleasant




Will Roberts FNG 2.0


Crabby PO




Pew Pew



Charlie Beardsley FNG 2.0

Wapner QIC


Maestro lap

Abe Vigodas IC x10

Shoulder pretzels IC x20

Arm stretches and wall stretch

Tempo squats IC x15


Bat Wing


Split up into teams – 2 PAX farmer carry blocks to next light pole while remaining PAX alternate doing SSHs and LBCs AMRAP then run to blocks and swap – around the fountain by the stairs and back to the flag

Run back and forth across parking lot for skull crushers and merkins 10:1 to 1:10

Block Ring of Fire – hold out block with 5 curls around the circle

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

Wall sit

Block presses IC x10

Flutter kicks IC x25

Block presses IC x10

Hello Dolly IC x15

Block presses IC x10

Box cutters IC x10

Block presses IC x10



Absolutely perfect morning for a workout and the PAX didn’t disappoint…. that is except for Oompa Loompa. Dreadful fartsack if there ever was one. He laid a beatdown on us Monday and YHC couldn’t wait to give it back. Nevertheless 13 men (and young men) strong endured a lot of block work. Got the arms nice and warm with the bat wing for what was in store. Some difficulty in describing the contest but the PAX jumped right in for a spirited race around the fountain (team #1 victorious). YHC’s 2.0 seemed more interested in catching toads than carrying blocks, but that is to be expected from an 11 year old I suppose. Block work continued throughout including a new ring of fire with block held out and a lot of block presses. Arms are definitely going to be feeling the burn later. Could turn out to be an all time great name and maybe first in F3 Nation with NOR Toomah (think Arnold Schwarzenegger). Great to have Porkchop back with us off of injured reserve. 2.0 asked when we got home how many times I’ve led the workout, so I counted (yes I am a CPA after all), and today was Q #65. Hard to believe it’s been that many, but it is always rewarding and great to see the progress being made as we approach 2nd anniversary of BlackCat. Keep EHing and keep accelerating! Aye!

The Hill

Birthday Block Party

The Hill

Q: Cornwallis
Pax: DC, Short Story, Motorboat, Snooki, Thumper, Brickyard, Kindergarten Cop, Nomad, Tulip, Logger, Headlock, Khaki, State


Warm-o-rama (38 for my birthday) all IC
SSH x 19
Windmill x 19
IST x 19
Rocky Balboa’s x 19
Mericans x 19
Mtn. Climbers x 19

Zamperini cinderblocks over to the round about in front of Capstone. Partner up for Dora 1-2-3 with cinderblocks.
100 Squat Press
200 block swings
*300 curls (YHC called an audible after 100 of these and switched it to 200)
Hold Al Gore until everyone finishes.

Mosey over to the hill w/o blocks. Run to the crosswalk, do 38 burpees and then run to the top of the hill and hold plank.

*50 Flutter kicks IC (to make up the other 100 from Dora)
In the Morning, At night x 6ish
2 minute elbow plank

Recover Recover

-Thanks for everyone coming out today. Knowing you all will be there every day is the helps me get out of bed!
-Everyone worked so hard today and gave it all they had. Lots of guys encouraging one another, giving high fives, and picking up the 6.
-This workout was designed with Iron Pax Challenge in mind to help us start preparing for September. Iron Pax Challenge is an F3Nation-wide competition to determine who the 2019 IronPax is. This is a well rounded, 4 week challenge where we do prescribed exercises, track our times, reps, etc. and report them to see how you stack up against other pax and other regions. It’s a lot of fun but also really tough.
-Keep EHing guys. There are many men just waiting to be asked to come out to F3. There are many excuses, few of which are good. Keep at it!
-Lastly, don’t forget to sign up to Q. F3 only works if pax are leading the workouts. The more people that lead the better. The more you Q the better you get. You don’t get better by not trying. We are here to support you. We all had to start somewhere. Just do it!
State is your guy to talk to for Weekday Q’s and Maize is your guy for Saturday Ruck Q’s.


The Hill

Monday Ruck or Run 7/29/19 – w/ Tulip Tclaps


  1. Motorboat
  2. Tulip
  3. Short Story
  4. Headlock
  5. DC
  6. Logger

Disclaimer given


  • Tulip & Motorboat set out on a ruck.
  • Short Story, Headlock, & Logger ran a mile, stretched, ran 2 miles.

Recover Recover

Moleskin – A great showing this morning, loved the energy of running with 4 guys. Short Story took the front of the pack for the last mile up the Hill at an 8:15 pace. Headlock was back from Cali, full of energy and ready to get after it. It meant a lot to me to have you all out there.

The biggest news was Tulip hitting his summer goal of rucking 100 miles! Tclaps!

Thank you men!


Get Lucky or Not so Much

14 PAX posted. Humdinger, Daisy, Wapner, Popeye, 2 FNG’S Christian and Joe, Pew Pew, Gasman, Piper, Stache, TOFU, Phanatic, Jay-Z, Oompa Loompa (QIC)


Lap around Petting Zoo

Abe Vigodas (10)

Happy Jack’s


10 Frankensteins


Ring of Fire (Monkey Humpers)


Get Lucky or Not so Much (everytime they say get lucky is a burpee, otherwise hold an al gore)


Motivator from 5


Up and down, 10 squats at top. 3x each.


3 suicides

The magic wheel was spun for an “extra” suicide for 3 lucky individuals. Jay-z, Popeye, and Gasman




5 American Hammers, 10 LBC’S, 10 American Hammers, 20 LBC’S, 15 American Hammers, 30 LBC’S

10 Alternating Shoulder Taps

Pickle pounders and pointers


Beautiful day! Good to see 2 FNG’S today! Not to mention, we had our first merlot splash! That shows I pushed the guys to the max, and that was my goal! Lots of mumble about all the moseying, burpees, and the suicides we did. CrabbyPo got chosen to do an extra suicide on my fancy wheel. But he didn’t show up! So, that means, CrabbyPo, you owe us a suicide!


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.

%d bloggers like this: