Tag: Cubby Blue

Blackcat

3rd F Thought for the day.

Here is a thought for the day: listening to a series of sermons from Alistair Begg about David vs Goliath, the comment from David that caught my attention the most so far was this, in response to Goliath’s first threat to give David’s flesh to the beast and the birds. David said, “You come to me with a sword and with a spear and with a javelin, but I come to you in the name of the Lord of hosts, the God of the armies of Israel, whom you have defied. 46 This day the Lord will deliver you into my hand, and I will strike you down and cut off your head. And I will give the dead bodies of the host of the Philistines this day to the birds of the air and to the wild beasts of the earth, that all the earth may know that there is a God in Israel, 47 and that all this assembly may know that the Lord saves not with sword and spear. For the battle is the Lord’s, and he will give you into our hand. They say that David was no more than 16 years old. To say “the lord will deliver you into my hand and I will CUT OFF YOUR HEAD. . .” Two things struck me. 1. David, with the balls to go head to head with Goliath with the “trash talk,” and 2 the faith that he had that Goliath had to be put down not for the sake of the Israelites but for the sake of God. It was GOD that David was defending not himself. And the fortitude to stand up to the world knowing who is God was is amazing coming from a teenager. It was a “no-brainer” for David to do what he did for the sake of not letting foolish people defile his God.

I hope that we are able to pass our values to our children in a way that has them so deeply rooted in who they are and who the belong to.

Blackcat

Are those new cards really waterproof?

Weather 57, downpour, standing water everywhere 

PAX:

Piper

Daisy

Popeye

Crabby PO

Bambi 

Cubby Blue

IM

Jay-Z 

Wapner QIC

Warmup:

Run to main shelter house 

SSHs IC x25

Shoulder pretzels IC x20

Sprinkler IC x15

Arm stretches 

Tempo squats IC x10

Grass pickers IC x15

Thang:

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps

6♥️ Backward run

9♥️ High knee (modify to imperial walkers)

5♣️ Oblique crunches

5♦️ Hand-release merkins

7♦️ Derkins 

3♥️ Sprint 300 M. (to and from 10-29)

J♦️ Dips

6♠️ Jump lunges

8♦️ Merkins 

10♦️ Incline merkins

5♠️ Lunges

6♦️ Wide merkins

8♥️ Squat thrusts

7♠️ Monkey humpers (ring of fire)

3♠️ Wojo squats 

K♦️ Merkins

2♦️ Hand clap merkins

9♠️ Low, slow squats 

6♣️ Low plank 60 sec. 

A♦️ LBACs

J♠️ Smurf jacks

10♣️ Rosalitas 

8♣️ Luge (didn’t know what it was so did Superman hold)

2♣️ WWII sit-ups 

J♣️ Shoulder taps

A♠️ Calf raises

4♦️ Carolina dry docks

10♠️ Lunge walk (around outside of tables)

4♣️ Heels to heaven

5♥️ Karoake

2♥️ Sprint 200 M. (to 10-29)

COR, COT

Moleskin:

Piper came with tractor tires but an audible was called given weather conditions. Was agreed to be hardest rain in history of BlackCat. YHC took over Q with a return to the deck of cards. Started out with what had to be the fastest we’ve ever made it to the main shelter house. Continued deck of cards from where we left off last time. A tardy Cubby Blue managed to find the group driving around the park. Plenty of moaning about the number of diamonds left in the deck (ended up 137 different variations of merkins). Stayed mostly under cover but a few of the hearts gave an opportunity to go out into the rain and get plenty moist. Discovered that the waterproof cards did not come in a waterproof case. No excuses Monday – let’s see everyone out there for some fun with tires. 

Blackcat

Never Forget

Weather 61 and clear

PAX:

Piper

Daisy

Humdinger 

FNG Dion Miller

Crabby PO

Cubby Blue 

IM

Jay-Z 

Wapner QIC

Disclaimer 

Warmup:

SSHs IC x25

Imperial walkers IC x15

Sprinkler IC x15

Shoulder pretzels IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Tempo squats IC x10

Thang:

Mosey to stairs

11 sets of stairs

9 merkins each set of stairs

Mosey to bathrooms

Dips ring of fire 

Mosey to blocks

Teams of 3 – 2 do thrusters while 1 runs to end of parking lot and back to 110 thrusters

R&R with block curls

in remembrance of the 110 flights of stairs in each tower keeping in mind the fire fighters who ran in to the building to help people.

AA FLIGHT 11 (hit the first tower) – 11 burpees

UNITED AIRLINES FLIGHT 175 (hit the second tower)- 75 (modify for time from 175) block presses. Mosey to the flag if you need a break

UNITED AIRLINES FLIGHT 93 (crashed in PA)- 93 step ups on block 

AA FLIGHT 77- Hold blocks overhead for 77 seconds

Mary: 

Laney Lu x11

LBCs IC x25

Flutter kicks IC x25

COR, COT

Moleskin:

We didn’t have a workout on 9/11 so I thought we should mark the occasion this week and remember the events that shaped our nation. Borrowed heavily from Q of Cornwallis on 9/11 at The Hill. Traffic jam in the parking lot when YHC arrived is a good sign. 9 men including an FNG make the choice to get better today. PAX commented that disclaimer is getting more creative every time it’s given. Discussion of whether merkins are a good idea before block activities. Turns out answer is probably not. After back to back arm beat downs this week 12 oz. curls may be a little tricky this weekend. One PAX plans to use a straw. Mary highlighted by a new BlackCat Laney Lu record of 11. 

Blackcat

Soy BOMB

Weather 65, clear, and a little sticky

PAX:

Piper

Daisy

Gas Man

One Sock

Cubby Blue 

IM

Jay-Z 

Wapner QIC

Disclaimer 

Warmup:

Maestro lap 

Shoulder pretzels IC x15

Sprinkler IC x15

Nipple tweakers IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Tempo squats IC x10

Thang:

Mosey to the Happy Place

ATM 10/10/10

Leg blasters 

R&R both

Mosey to main shelter

Wheel barrow squats & merkins x2

Stair suicide

Hail Mary x2

Stair suicide

BOMBS away

Partner up alternate running and exercises counting up to 

25 Burpees

50 Overhead claps

75 Mountain climbers

75 Big boys

100 SSHs

Mosey to flag

Mary:

Chicken peckers IC x10

Gas pumps IC x15

Pickle pointers IC x10

Boxcutters IC x15

NOR, COR, COT

Moleskin:

Woke up to a fartsack message on GroupMe from Friday’s Q… he’d better be ready to make a strong comeback. Always good to see the cars roll in and a solid 8 today. A little complaining that Maestro lap isn’t necessary since Maestro is on the DL, but I say keep the tradition going so we’re ready when he comes back. Complaining turned into groaning when R&R was called for at the Happy Place. YHC found out it’s tough to keep the count on second round of ATMs, especially now that hand release merkins have been thrown into the mix. If ATMs didn’t set the arms on fire, partner exercises in the shelter did for sure. Time ran short so BOMBS had to be modified to leave enough time for Mary. Chicken peckers work better on rock wall than on barn siding and pickle pointers brought a few comments and chuckles. Stuck with recent foot theme in NOR and Matt Cole named One Sock in honor of Happy Gilmore’s caddy. Keep the EHing up – still plenty of men that haven’t heard about F3, have heard but need more persuading, or have come and need to come back. 

Blackcat

BlackCat First Anniversary

Weather 70 and clear

PAX:

Tiptoe

Gas Man 

Cubby Blue

Piper

Humdinger 

Daisy 

Brickyard (R)

Cosmo (R)

Cornwallis

Marshall

Knee High

Zonkey *

Crabby PO QIC

Maestro QIC

IM QIC

Jay-Z QIC

Wapner QIC

Disclaimer 

Warmup (Wapner):

Shoulder pretzels IC x20

Sprinkler IC x15

Jingle balls IC x10

Grass pickers IC x15

Leg stretches

Motivator from 10

Thang:

Mosey to tennis courts (IM)

Squat jump holds 10 to 1

Chumbawumpee

Mosey to stairs (Maestro)

Stairway to 7 

Mosey to Happy Place (Jay-Z)

Leg blasters

Crowd pleaser pyramid to 5

Leg blasters

Dirty hook ups IC x15

Mosey to flag

Mary (Crabby PO):

Absolutions x8

Flutter kicks IC x20

LBCs IC x20

Pickle pounders IC x10

Laney Lu x1

COR, COT

Moleskin:

Wapner reporting for 5 BlackCat OGs that shared the Q for today’s first anniversary workout. Clown car from Indy arrived with 5 PAX in plenty of time to get some early stretching in. It was definitely needed. Turns out when 5 men share the Q it becomes exponentially harder as you go. Reps on all exercises were taken to the max, whereas one Q may have only maxed out one or two of them. Motivator from 10 set legs on fire, squat jump holds, stairs, leg blasters, flutter kicks, etc kept it going. YHC still waiting for the fire to go out. Too much good mumblechatter to even start getting it all down here. Fun to work through even a beat down like this one with so many other guys out there. Thanks to Zonkey and his M for the water, juice boxes, fruit, and corn muffins at the end of the workout. 

It’s been an honor to be part of this group for the past year, and it’s been really exciting to see the word get out and have new members of the group recently. That success is only temporary though, and we need to get out there with renewed effort and double down on the EHing to keep accelerating. Read Freed to Lead (I have a copy you can borrow or better yet go buy it on amazon), listen to F3Nation 43 feet podcast, continue posting and get involved in the upcoming 2nd Fs, get the word out to your friends, family, co-workers, church members, social media, and anyone else you come into contact with. Many more men in Frankfort need to hear about F3 and shake their lives up. We can make this a better place with stronger male leaders in their families and community! Aye!

Blackcat

Low Impact Non-sense

6 PAX posted, including 1 FNG for a low impact, slow paced workout.  72F, no wind, and HUMID.

Warmup:
10 Tempo Squats
10 Tempo Merkins
10 ultra slow Windmills
15 Monkey Humpers
Walk 40 feet  to in front of the barn

Thang:
15 x Reverse Lunge each leg, then Squat
10 x Slow Mo Burpees ( merkin at the bottom, 2 squats at the top, no jumping)
10 x Wide Merkin, Narrow Merkin, IC
10 x Crab toe touches IC
10 x Jingle balls without the jingle IC
10 x Shuffle Merkins – In a low squat, shuffle 3 steps to left, drop and do a merkin, back up in squat position and shuffle 3 steps to right, drop for another merkin

Walk 40 feet to the flag for first round of Mary

12 x pickle pounders
30 x LBC’s
15 x American Hammers
10 x leg circles in each direction
ABC’s

Yoga for 10 minutes

Mary #2

10 x Baycity Scissors
20 x LBC’s
15 x Crunchy frog
1 minute high plank
10 merkins
1 minute low plank
20 x LBC’s
15x American Hammers
12x pickle pounders

Mumble:
My (IM’s) first workout in a month due to stress fracture in leg.  Kept it very low impact but seemed like everyone still broke a sweat.  FNG Kevin’s first workout.  He promised to be back on Wed. so he better show up!

 

Blackcat

Tabata Around the Park

Weather 70 and calm

PAX:

Jay-Z
Daisy
Cubby Blue
Humdinger
Crabby PO
Wapner QIC

Disclaimer

Warmup:

SSHs IC x20
LBACs forward and reverse IC x10
Shoulder pretzels IC x15
Grass pickers IC x15
Leg stretches

Thang:

Tabata

5 exercises (merkins, LBCs, mountain climbers, flutter kicks, squats) for 40 seconds AMRAP 20 second rest R&R x6 with short moseys between sets

Mary:

Bruce Lee (American hammers, leg raises, LBCs, heel touches, crunchy frog, 100s) 20 per exercise R&R x2

COR, COT

Moleskin:

Simple but effective workout today. A little trouble getting the audio to work on the tabata program, but once it did we were off and running. Some debate as to whether mountain climbers or flutter kicks were the worst part. When Bruce Lee was announced for Mary during fifth round of tabata, some of the PAX suggested adding a seventh round of tabata instead. Good to have a couple of kotters this morning and hope to have a couple more on Wednesday.

Blackcat

Shelter Tour Revisited

Weather 64 and moist with a little sprinkle at the end

PAX:

IM
Short Skirt
Jay-Z
Daisy
Cubby Blue
Humdinger
Crabby PO
Wapner QIC

Disclaimer

Warmup:

LBACs forward and reverse IC x10
Shoulder pretzels IC x15
Sprinkler IC x10
Abe Vigodas IC x10
Grass pickers IC x15
Tempo Squats IC x10

Thang:

Mosey to tip of the happy place

Leg blasters
ATM 10/10/10

Mosey from shelter to shelter

At each shelter:
10 merkins
20 SSHs
30 squats
40 LBCs
Plank for the six, then hold for a slow ten count

One ring of fire at each shelter: abyss merkins, Al Gore/squats, merkins, dips, monkey humpers

R&R x5 shelters

Mary:

Laney Lu x8

NOR, COR, COT

Moleskin:

Great to see the PAX roll in this morning – most since Indy guys visited. YHC planned a workout for the possibility of showers that didn’t happen until a sprinkle at the end. Bigger group led to more mumblechatter, which always makes for a more fun time. Realized toward the end that we probably didn’t need the ATM at the beginning – arms are going to be smoked later. New BlackCat record of 8 rounds of Laney Lu. Keep up the EH and let’s get to double digits this week!

Blackcat

“Old Man” Yoga

6 men posted

Wapner

IM

Jay-Z

Crabby PO

Cubby Blue (Welcome Back)

QIC Maestro

58 Degrees and Calm

WOR

Wall stretch

MNCs x30 IC

LBACs x20 IC each direction

Leg stretches OYO

Grass Pickers x15 IC

Burpees x5 OYO

Mosey to the HP

ATMs IC (kind of)

Mosey to the Hilltop

THANG

Yoga time:

Series of positions adding to previous position for each cycle.

Plank to Downward Dog to Upward Dog to Downward Dog again with Right leg raised then to Crescent position. Repeat with Left leg leading.

Repeat with the Airplane position added to the Crescent

Repeat through Crescent, Airplane, and Warrior 1

Repeat through Crescent, Airplane, Warrior 1, and Warrior 2 and Reverse Warrior.

Mosey to a telephone pole for V-sit Ring of fire.

Did some Holds to get ready.

Legs extended

Then crunched

And extended

Round 1 x2 – American Hammers x10

Round 2 x1 – Crunchy Frogs x10

Round 3 x2 – Heal Touches x20

Finishes with 100s OYO

Mosey to Mary

MOM

Absolutions x10

ABCs

Canoe and Boat Holds

Glad to have Cubby Blue back with us. Nice and “easy” morning before our Murphy Monday.

Blackcat

Working on the Team Work

At the Black Cat

63 degrees and humid

Warmup:

General stretching for 3 minutes
Scorpions
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

Mary:
ABC’s
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.

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