Working on the Team Work

At the Black Cat

63 degrees and humid


General stretching for 3 minutes
SSH x 25
Weedpickers x 10
Deep squat hold for 30 seconds

Long Mosey to the softball field

5x Burpee’s at home plate, bear crawl to 1st, 4x burpee’s, lunge’s to 2nd, 3x burpee’s, crab walk to 3rd, 2x burpee’s, Sprint home, 1x burpee’s.  Rinse and repeat 1x

Pick a partner for the rest of the workout
Catch Me If You Can: 1st PAX runs backwards, 2nd PAX does 5 burpee’s and sprints forward to catch 1st PAX. Flap-Jack. Repeat until each PAX does 25 burpee’s.

Mosey to shelter house

1st PAX planks, while 2nd PAX does 15x dips with legs on 1st PAX back. Flap-Jack. Repeat 3x.

Long mosey to play equipment

1st PAX does pull-ups until exhaustion. 2nd PAX assists if needed. Flap-Jack.  Take total number of pull-ups and subtract from 50. Do that many merkins.

Mosey to Flag

Short Skirt introduced us to the Leg Blasters
20x air squats
10x lunge each leg
5x jump lunge each leg
10x jump squat

LBC’s x30
Flutter Kicks x15

Moleskin:  It was an honor being joined by Short Skirt before he heads out for deployment on Saturday.  Will definitely incorporate the leg blasters into future workouts.  He recommended at least 3 sets.  It was a good workout and I think everyone is ready for this humidity to break.


Monday Morning.

At the BlackCat

61 degrees with 90% humidity with the stars shining above.

5 Brothers left their sack empty for a glorious start to the week. Dodger Dog with a FNG, Cubby Blue, Wapner, and QIC Maestro. Your QIC even almost overslept for this one. Thankful for Wapner’s presence and his flag. Mine is in the shop if you can believe that. It will be well worth it upon its return.

Disclaimer given for our FNG (as if he needed it)


Warm up

Grass pickers
SSH IC x30
FM IC x25
Merkins IC x25
MCs IC x20 (we were schooled by the “real mountain climbers”)
Pike Hops IC x10 (not sure if these exist but I wanted to try it.  Think, mountain climbers with feet together, or plank gass pumps)

Mosey to the Hill.

Dora 1-2-3

Not sure whether to regret adding the 5 burpees at the bottom though.
Planks for the six

Cool Down with Jingle balls IC x15

Mosey to the Shelter for four corners. Took the long route and lost the FNG momentarily.

Four corners at the main shelter with a ¾ run at the steps on each side

Merkins x5
Dips x10
Plank shoulder touches x20
Rocky Balboas x40 SC

Mosey back to flag

Mary out of time
Horizontal scissors IC x15
Gas Pumps IC x15

COR, NOR, COT and on with the day


From my perspective this was a strange morning in that I never set my alarm last night but I still made it. Who knows the forces at work to make that happen.  Thankful for the brothers who posted this morning.  Although, our Matchbox 20 brethren did not fare so well.



The Hill

Good ‘ole Fashioned ‘Hard’ Workout

71 degrees and clear….very humid

3 Brothers posted on this very humid morning for a good old fashioned hard workout…listing the PAX here as DC posted (great to see this Kotter again) along with Brickyard and Cosmo as Q.

The Thang


Side Stradle Hops, Bean Pickers, Toe Touches, Arm Circles, Moroccan Nightclubs

Mosey to the parking lot – High Knees, Butt Kickers

Plank Curb Walk – Walk on/off the curb for a distance (left and right, there/back)

Mosey to the ‘Circle’

Core Work – Dying Cockroach, C-Sit Gas Pumps, Vertical Scissors, C-Sit Horizontal Scissors, Leg Lifts (Weezies), C-Sit Over/Unders

Mosey to the Basketball Court

Bear Crawl Suicides – Bear Crawl to the lines, Jog back (grumblechatter including the Q)

Mosey to the Circle

Leg Series – D-Motivator, Deep Squats, Wall Sits, Depth Charges, Wall sits (one-leg), Calf Raises (3 position)

Mosey to the parking lot

Traveling Rocky Balboas (Thanks Zamboni for this one) with Burpees (because no F3 Workout is complete without these)

Mosey to the Circle

Pushup Series – Merkin, Military Merkin, Werkin

Wosey (Walk/Mosey) then Mosey back to cars





Great workout with just 3 of us…missed Zamboni while sharing him with #Black Cat.  Everyone ‘got their $$$ worth’ as Brickyard says.  Great to see DC back with us…and awesome to see Brickyard ‘work out’ this season in his life with his Brothers.  Privilege to Q…let’s keep this moving forward!



Weather 69F with 97% Humidity

Four men met in the Gloom to see how much we could sweat in a 60 minute period. The rooster was crowing and the Emu was ready to race, so when 0700 hit we were off!


Disclaimer (F3 & TPA are not liable)


Warm Up


Windmill x10

Moroccan Nightclub x40

Air Squat x20



The Thang


1st position calf raises x25

parallel feet calf raises x25

pigeon toed calf raises x25

Traveling Balboas

Lunge of the Century (aka 100 lunges)

1-2-3 and you’re out! Dora (1-2-3 Dora with running the bases)


Pull Up/Chin Up (R&R x10)

Hanging Toe Touches x10

Wooly Worms x25

WMD Crawl


Prison Burpees

Skull Crushers x10

run a lap

Skull Crushers x10

Merkins x20 (we tried a 4 count…and DEFINITELY modified it to single count for subsequent rounds)

run a lap

Skull Crushers x10

Merkins x20

Tricep Dips x30

run a lap

Skull Crushers x10

Merkins x20

Tricep Dips x30

Flutter Kick x40

mosey back



Crunchy Frog x25







Honored to have been asked to come up to run a Q-School today…but since Maestro and IM have already Q’d, I spent most of my time showing the PAX tips and tricks I’ve learned from Qs I’ve seen (how to control the pace of the workout, a smorgasbord of partner vs IC vs OYO exercises, etc). Maestro – it was good to see you again…you made it look easy today. IM – thanks for going to breakfast for some 2nd F time today – I am always super impressed with your dedication to showing up before workouts to run. Cubby Blue – I can tell you’re going to workouts regularly…you crushed today’s workout! You guys have gotten a lot stronger since the last time I saw you! We definitely miss having you down in Indy…keep up to good work with EHing guys and making Frankfort a stronger community through F3.



The Hill

Yoga Gumby

71 degrees, clear, humid

The Thang
Mosey in the parking lot
5 Tibetan Rights
Mosey in the parking lot

10 push-ups
Plank Isolation Series (30 secs each, both sides)
Side balance plank
Leg Lift Balance

Arm Lift balance
Balance planks arms/legs

Core Series

C sit core (30 secs each)
V hold
V split hold
3 level vertical hold
Heel toe hold,  both feet
Mosey in the parking lot

Yoga series
Warrior 1,2,3

Gumby-arms, legs, shoulders, back, hips


4 Brothers posted on a very humid morning for another Yoga/Gumby (Cosmo-ism I) workout.  All went well with the usual grumble-chatter (Cosmo-ism II) about C-sit position and balance position BUT…EVERYONE is getting better at these very difficult exercises….VERY good news for everyone!  Thanks for the Q…always a blast.





Rush and Get the Led Out

Weather 63 and clear


Mosey w/high knees, butt kicks, carioca

Moroccan nightclub IC x15
Shoulder pretzels IC x15
Abe Vigodas IC x15
Toy soldiers IC x15
Squats (slow) IC x15
Jingle balls IC x10


Red Barchetta (see Exicon at

Run to:
100 SSHs
75 Mountain climbers
50 LBCs
25 Merkins
10 Burpees

Rinse/repeat (but 50/50/50/25/10)

Stairway to Seven (see Exicon at

1 to 7
Lunges and incline merkins at bottom
Squats and pull-ups at rail


Railroad tracks


Flutter kicks IC x20
Gas pumps IC x10
Reverse LBCs IC x10




Circle up around handicapped spot was taken as a bad omen, and Jumpin’ Jack Flash was a hint at what was ahead. Got the blood pumping to Rush and left plenty of time for a rinse repeat. Railroad track caused some confusion first time around so I’ll have to bring it back soon. Good group and let’s get the EH going and get some FNGs there on Saturday to welcome Zamboni to Black Cat.

The Hill

Talk Like a Pirate

Back Blast 9/19/2017 – 65 Degrees, Rainy
5 posted at the hill for fun in the Glume

Warm Up

Saber practice
Front to Back 45 sec
Side to Side 45 sec
Cris Cross 45 sec
High Knees 45 sec
Butt Kickers 45 sec
Jack Sparrows (Side Stradle Hop) 30
Abe Vigoda 30
Arm Circles 30 front 30 back


The Thang

Beer Wench X2
Squat Jack 10
Lunge 20
Pop Squat 10
Side Squat Suffle 10

Dead Mans Chest X 2
Hand Shuffle Merican 10
Merican Side Swoop 10
Merican 10
Wide Merican 10

Kraken X 8
10 Burpees
80yd Run?


It may have been raining, it may have just been Cosmo and Logger sweating profusely. We capitalized on a pirates favorite letter “Arr” and rinsed & repeated a few steps. Some overzealous sets had us run out of time before we could complete Walk the Plan, Raise the Sail Pull the Anchor, Scurvy Cur, and Shiver My Timber. Me matey’s held in seemed to work as intended.

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