Category: Blackcat

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.

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.

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.


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!

Police Academy Beatdown

57 degrees dry and cool

12 pax showed up for Academy Beatdown. Piper, Pew Pew, Jay-Z, Wapner, Shamu, Tiptoe, Sprocket, Maestro, T-bone…er, Crabby PO, Daisy, and Gasman-VQ


Arm stretches:OYO

Leg stretches:OYO

Motivator from 5

Mosey to stairs for thang 1

Thang 1:

10 merkins

15 big boys

20 walking lunges

Rinse and repeat for 13 minutes

Mosey to happy place for thang 2

Thang 2:

15 big boys

5 box jumps

3 burpees

15 merkins

5 box jumps

3 burpees

20 squats

5 box jumps

3 burpees

Rinse and repeat for 15 minutes

Mosey around petting zoo to the flag for Mary.


Motivator from 5 on your 6

Flutter kicks: 20IC

American hammers : 20 double count OYO

Heel touches: 20IC




12 PAX showed up to see what Academy workout’s are all about. Mumble chatter started early with Pax reminding Gasman about the arm smoking workout Daisy have them on Monday. Mumble chatter continued throughout thang 1 about a lot of big boys. Little did the pax know at the time more big boys were to follow. During thang 2 it was said the academy doesn’t like bad boys but they sure do love big boys. Captain Harris even showed up briefly to remind us to Move it! Pax got to experience a little bit of the workouts Gasman endures while at the Academy. Overall a good time doing VQ. Just wait to see what’s in store for my next Q…..

My Bad! I thought you said you liked running!

10 PAX posted for a humid game of “ROLL THE DICE”. The weather was overcast.

Jay-Z, Wapner, Shamu, Oompa Loompa, Popeye, Piper, Humdinger, Sprocket, FNG (Andrew Ferrell), Crabby PO QIC

Warm up:

Arm Stretching

Bat Wing
Grass Pickers IC x 15
Finkle Swings OYO x 10
Imperial Walkers IC x 15
General Leg Stretching
Mosey to tennis court for some Dots and Zig Zag Hops agility work. PAX did a set of dots down the side line then around base lines for a set of Zig Zag Hops.

PAX Roll dice to see what exercise and how many reps then a sprint to monkey bars for a “toes to bar.” Then back for additional rolls while time allows.
Roll a “12” PAX do 12 Burpees

Blue die = Exercise, White die # x10 = # of Reps.
1 = Squats​​               4 = Mountain Climbers
2 = Lunges              ​​5 = Side Straddle Hop
3 = LBC​​​                    6 = Merkins

Mosey to Flag.


Gas Pumps​ ​IC x 20
Reverse LBC’S​​IC x 20
Captain Thor​​OYO 1:4 Ratio up to 5:20
Boat / Canoe

NOR: Welcomed David Santos to our ranks by bestowing upon him the name of Sprocket.



Good random by chance workout this morning.  PAX put it all on the dice and was dealt a mix of upper and lower body exercises.  Lots of chatter about the broken promise of “not a lot of running.”  Whoops my bad.  However, we probably needed it.  Great to name another PAX and have FNG Andrew join us this morning.  Keep up the work!



Spartan Races!

13 PAX posted on Wednesday 7/10/19.  Temperature was just right.

Wapner, Dasiy, Oompa Loompa, TOFU, Gasman, Piper, Shamu, Phanatic, Tiptoe, Pew Pew, Jay-Z, Maestro, CrabbyPO (QIC)

Warm Up

  • LBAC 10 IC forward / 10 IC reverse
  • Grass Pickers
  • Arm / Leg stretch
  • Motivator from 5


Thing:  Spartan

100 Yard sprint/run/jog, 10 merkins, walk back, and rinse and repeat.  Goal was 30 times, Pax made it to 18 setting a new Black Cat record.


  • Flutter Kicks 25 IC
  • Heel Touches 25 IC
  • Lanny Lu’s x 5



Record breaking day at Black Cat.  Pax shattered the previous Spartan rep’s with a dominating 18 this morning.  Fell a little short of YHC’s goal (20) and we lost a few good men to cramps, strains, and a 10-29, but nonetheless 18 felt good.  It was good to see that the OG’s still have some wheels as they shared the opportunity to beat TOFU and Phanatic in the sprints. To quote Toby Kieth “I ain’t as good as I once was, But I’m as good once, as I ever was.”  

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.

Revisiting the Triple, Triple, Triple

13 PAX, including 1 FNG, posted in the perfect gloom for a revisit of the Triple, Triple, Triple.

IM, Wapner, Jay-z, Daisy, Popeye, Piper, Bambi, Shamu, Pew-Pew, Maestro, Tofu, Humdinger

Jogged to the happy place, cleaning up trash from the 4th as we went.
Shoulder Pretzels x 10

Thang:  Jumped right into it with many complaints

Triple Triple Triple.  3 rounds of 3 exercises 3 times through.  1 minute per exercise.

Round 1 – Merkins, Squats, LBC’s
Round 2 – Butkis, Flutter Kicks, Curb Alberts
Round 3 – Plank, LBAC’s, Lunges
Sudden Death – Chubawumpees

Dollys x 15
Leg Lifts x 10
Box Cutters x 15
Pickle Pointers x 20

Mumble:  Good to have another FNG this morning.  Good workout that allows for modifying as needed.  First time we’ve had someone (Tofu) modify to make it harder though.  Oh to be young.  Get your shirt orders to Wapner by Saturday so he can put in the order in time to receive them for the Hotdog Festival.  Block out at least one evening to help check ideas and bags at the Festival.

It’s Not All Fun and Games

Weather 71, clear, muggy



Sugar Bear



Wapner QIC



Maestro lap

Abe Vigodas IC x10

LBACs IC x20

Shoulder pretzels IC x20

Tempo squats IC x10

Willie Mayes Hayes

Annie IC x20

Jingle balls IC x5


Indian run to tennis courts

Rings of fire

Merkins x10 and planks x2

Squats x10 and Al Gore x2

Flutter kicks x10 and canoes x2

Monkey humpers x10 and ankle holds x2

Mosey to basketball court

Jack Webbs 1:4 on one end and Lt. Dans 6:24 on the other with Jack Webbs going up to 4:16 and Lt. Dans going down to 3:12 (cut short for time)

Mosey to softball diamond

Field of Dreams

Count off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBCs until relieved. 4s at Home Plate will perform 10 Burpees then run to First, relieving the PAX there, who go to Second, etc… Continue until all PAX have done the Burpees

Mosey to flag


Hello Dolly IC x15

Heel touches IC x15

Flutter kicks IC x25

Gas pumps IC x15



Maestro lap in honor of Maestro posting this morning at The Patriot in Arlington, VA. Five PAX strong for the end of vacation week started off very comfortable but got muggier as the time passed. Workout was tour of some of the park’s athletic facilities: tennis courts, basketball court, softball diamond for some old favorites. Suck factor went up as we moved along. Good to have second NOR of the week (welcome Sugar Bear) and we need to keep getting the word out. Discussion at COT about what we get out of F3 and continuing to hold each other accountable. Have a good weekend and let’s get everyone out Monday morning!

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