Tag: Daisy

Blackcat

Rite Aid Guest Q

Weather 35 and rainy

PAX:

IM

Daisy

Popeye

Porkchop

Gasman 

Pew Pew

Crabby PO 

Wapner 

Rite Aid (NE TN) QIC

Disclaimer

Warmup:

Maestro Lap

SSH x 39 IC

HR Merkins x 10 IC

Imperial walkers x 39 IC

HR Merkins x 10 IC

Hillbillies x 39 IC

HR Merkins x 10 IC

Prisoner squats (slow) x 39 IC

Merkins x 9 IC

 

Mosey to steps close to shelter house #1

 

Crawl bear up the two flights of stairs x 1

 

Mosey to shelter house #1

 

1 Burpee then gasser to shelter house #2 for 40 HR merkins, then mosey back to SH#1

2 Burpees then gasser to shelter house #2 for 40 LBCs, then mosey back to SH#1

3 Burpees then gasser to shelter house #2 for 40 jump squats, then mosey back to SH#1

4 Burpees then gasser to shelter house #2 for 40 Rocky Balboas IC, then mosey back to SH#1

5 Burpees then gasser to shelter house #2 for 40 hello dolly’s, then mosey back to SH#1

6 Burpees then gasser to shelter house #2 for 40 Carolina dry docks, then mosey back to SH#1

 

Dealers choice Mary

Flutter kicks x 40 IC

American hammers x 40 IC

 

COR, COT

Moleskin:

This is what I shared with the pax of F3 IronHorse on my recent 40th BDQ.  It is equally applicable to the men of F3 Frankfort.  Keep up the good work fighting the good flight against complacency

 

What might have been.

Were it not for F3, I might have given in to my gluttonous self.  It’s a continual battle, but I’m winning now.

Were it not for F3, I might have put all of my eggs in my career basket.  That’s not happening, and I’m grateful for that fact.

Were it not for F3, I might have been a worse role model for my kids in the area of self-discipline and taking care of my earthly body.  I’m in the best shape of my life, and my kids are watching.

Were it not for F3, I might not have loved my wife as deeply, nor she me.  Our marriage is stronger than ever.

As I reflected on my current lot, I was quick to understand that F3 is the conduit.  Y’all are the wiring.  And the wiring is what carries the voltage.  It’s because of you that I’m hitting 40 in my prime.  And for that I’m very grateful.  Thanks for your investment in me.  Thanks for showing up here at the butt crack of dawn day in and day out.  Thanks for challenging me to work harder than I would on my own.  And thanks for encouraging me along the way.  God knows we need it. I love you all and count you as blessings in my life.  Thanks for celebrating 40 with me. Here’s to many more F3 years.

Blackcat

A Festivus for the Rest of Us

Weather 42, off and on light sprinkle, a little moist 

PAX:

Jay-Z 

Daisy

Crabby PO

Piper

Gasman

Porkchop 

Humdinger 

IM

Wapner QIC

Warmup:

Maestro lap

SSHs IC x25

Shoulder pretzels IC x20

Olive Oyl tweakers IC x20

Arm stretches 

Abe Vigodas IC x10

Tempo squats IC x10

Leg stretches

Thang:

Mosey to Festivus Pole

Rings of Fire

Merkins x10 and hold plank 

Squats x10 and hold Al Gore 

Flutter kicks x10 and hold canoe 

Monkey humpers x10 and hold ankles 

Mosey to flag

Feats of Strength 

Partner 1 farmer carries to exhaustion while partner 2 does SSHs – partner 2 runs to planking partner 1 and flapjack race around petting zoo and playground and back to flag

Plank wars

Pickle pounders IC x15

Pickle pointers IC x15

Block Mary:

Al Gore 

Hello Dolly IC x15

Freddie Mercury IC x20

Gas pumps IC x15

Canoe

Plank

Pickle pounders IC x15

Airing of Grievances 

COR, COT

Moleskin:

Festivus arrived two days early at BlackCat. Coming around the corner to the parking area, YHC thought it was a Festivus miracle but turned out to be a bunch of women. No one knows where they came from or what they were doing at the hallowed BlackCat AO.  Several selfies were taken – stay tuned to Instagram to see if the pictures show up online. Mumblechatter abounds around the Festivus pole including recounting an eventful arrest, speculation surrounding public urination, and much more that shouldn’t be put into print…. Got a little quieter for feats of strength as each turn at the farmer carries got exponentially more difficult. The suck factor for Mary with blocks was high, especially for gas pumps. Airing of grievances got a little excitable as any good Festivus celebration is supposed to. Piper out for the next couple of weeks so the women probably won’t make it back until then out of sheer disappointment. C64A8181-787F-4989-A199-A0634A573B3F

Blackcat

Don’t Call it a Comeback

5 PAX posted for a chilly workout in the Gloom.  17F but no wind so it felt like 19F!

IM
Daisy
Wapner
Bambi
Piper

Maestro Lap
Shoulder Pretzels x 10 in front and 10 behind head
Super Slow-mo Windmills x 10
Quad Stretch
Warrior pose and stretch
LBAC’s x 16 forward and back
Walking Knee Hugs

Mosey – Side Shuffle, Backpedal, side shuffle, mosey to stairs

Run up one set, lunge to other set, run down, lunge back to start.
Bunny Hop up one set, lunge to other set, run down, lunge back to start.
Stair Burpee up one set, lunge to other set, Crabwalk down, lunge back to start.
Run up one set, Frog Jump to other set, run down, Frog Jump back to start.

Mosey to playground

Split into 2 groups.  First group wall sits while second group does 10x Swing Tysons.  Flap jack. R&R x3

Short Mosey

One legged squats x10 each leg
Dips x 20
One legged squats x10 each leg
Dips x 15

Slowesy to flag

Mary:
30x LBC’s
20x Dolly
Captain Thor to 5/20
1 minute bridge
30 second low plank
30 second high plank
20 second side plank each side

Mumble:
It was nice to be back after being gone for 3 weeks.  Everyones legs were sore after Mondays workout so tried to get them moving to help recovery.  Frog jumps were a bad idea.  Coldest day of the year so far but didn’t feel to bad after everyone was moving.  Hopefully it will be the coldest day this winter!

Blackcat

Spooky Block Party

Weather 60, starting clear to rain

PAX:

Piper

Daisy

Popeye

Ghost

Crabby PO

Humdinger

Bambi

Wapner QIC

Warmup:

Maestro lap

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

Willie Mays Hayes

Frankenstein walk

Thang:

Mosey to Spooky Place

Perched gargoyle 

Bat wings 

Werewolf 

Mosey to Blocks

Start with 12 block curls, run to other side of parking lot and do 1 LBC, run back – reduce curls and increase LBCs to 1:12

Start with 12 skull crushers, walk to other side with block and do 1 squat, walk back – reduce crushers and increase squats to 1:12

Block Mary (ab exercises holding up block):

Al Gore 

Flutter kicks IC x20

Freddie Mercury IC x20

Hello Dolly IC x20

Plank

COR, COT

Moleskin:

Good turnout even with the threat of rain – started dry but that didn’t last. Appropriate for Ghost to post for a Halloween workout. YHC tried to mix in some spooky exercises with the block work – more running than expected along with the blocks. Block party always good on the arms later. Rain came with about 10 minutes left and even shelter from a tree couldn’t keep Mary dry. 

Blackcat

Running Bruce Lee’s

8 PAX posted for some running and core work.  A perfect 42F.

Warmup:

Maestro Lap
15 x shoulder pretzels
15 x SSH IC
6 x Walkout Merkins
10 x Tempo Merkins
Leg Stretching
A few Scorpions each way

Thang:

Run ~.25 miles
Bruce Lee (20x Hammers, 20x Leg Lifts, 20x LBC’s, 20x Heel Touches, 20x Crunchy Frog, 50x 100’s (First round we did 100))
Run ~.25 miles
12x Burpees
R&R 3.5 total rounds.  Threw in 15x swing pullups after 2nd round of Bruce Lee’s

Mary:
ABC’s

Mumble:
Good amount of running today.  Lots of mumble after Crunchy Frogs and 100x 100’s in first round.  Decided to cut it to 50 for the other 3 rounds.  12 burpees were just the right amount to hurt but able to do in one stretch.  It was a fun workout.

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

Partner Work

11 PAX posted in the gloom for some partner work.  61F and perfect.
IM (Q), Jay-Z, Wapner, Daisy, Piper, Crabby PO, Popeye, Gasman, Bambi, Porkchop, Humbdinger.

Warmup:
Arm Stretches
Shoulder Pretzels x 20
LBAC’s x10 forward x 10 reverse
Leg stretches
Tempo Squats x 9

Mosey the long way to the happy place

Thang #1
Lazy Dora with Partner
1 partner does 10 merkins while other planks.  Flip Flop.  Repeat until 100 Merkins
Same for 200 Squats/Al Gores in sets of 20
Same for 300 LBC’s/Canoes in sets of 30

Mosey long way to the caboose

Thang #2
Burp-Back-Mountain

Slowsey to happy place

1 round of ATM’s

Mosey to flag

Mary:
Captain Thors to 6
LBC’s x 20
Crunchy Frog x 15
Flutter Kicks x 15
Pickle Pointers x 20
Absolution x 5
1 Minute Plank

Mumble:
Good partner work today.  Forgot how much Lazy Dora can hurt.  Burp-Back-Mountain didn’t disappoint with lots of mumble.  Everyone was happy with the Captain Thors to 6.  Maybe try 7 next time.  No emergency 10-29’s today.

 

Blackcat

Draw a Card

Weather 50, clear, moist ground 

PAX:

Piper

Daisy

Humdinger 

Popeye

Crabby PO

Bambi 

Porkchop 

IM

Jay-Z 

Wapner QIC

Disclaimer 

Warmup:

Maestro lap

SSHs IC x25

Imperial walkers IC x15

Nipple tweakers IC x15

Shoulder pretzels IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Tempo squats IC x10

Thang:

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

9♦️ Ranger merkin

2♠️ Bulgarian split squat

4♠️ Alternating side squat 

Q♥️ Burpee

K♠️ Squat

Q♦️Diamond merkin

3♣️ High, slow flutter kicks 

J♥️ Plank jack

10♥️ Butt kick

7♥️ Bear crawl

3♦️ Chuck Norris merkin

Q♠️ Monkey humpers

K♣️ American hammers

4♥️ Sprint 400 (modify to 200) M. 

9♣️ High plank (90 sec.)

A♥️ SSH

7♣️ LBC

Q♣️ Freddie Mercury

8♠️ Backward lunges 

K♥️ Mtn. climbers

A♣️ Flutter kicks

Mary: 

Box cutters IC x15

Gas pumps IC x15

Bay City scissors IC x5

COR, COT

Moleskin:

Nice to feel the fall temperatures with sleeves and tights coming out. Another strong showing with tenth PAX following in Maestro’s footsteps and arriving in the middle of the warmup lap. Anxiously awaited F3 workout deck came in the mail last week and did not disappoint. Groans from the group when number of reps revealed. Jay-Z elected to cut the cards so YHC can’t be held responsible for what was to come. Many good exercises and fortunately (or unfortunately) the burpee card came up. Another emergency 10-29 starting to look like routine rather than emergency. Last card kicked off right into Mary with 100 flutter kicks. Total of 21 cards pulled with 13 of them 9 or higher. 

Blackcat

Stack it up

9 PAX posted, including 1 FNG, in the gloom to enjoy some out and back stackers and a little bit of arm burn out. IM (Q), Crabby PO, Jay-Z, The Gasman, Humdinger, Daisy, Popeye, Sherm, and Bambi (FNG).

Warmup:
SSH x 20
Plank Walkouts into a merkin x10
Mosey around animals to north of pool
Forward, back, left, right, up, downs for a few minutes
Stretching

Thang:
Stackers
Run out and back to a light pole. do 10 merkins
Run out and back to next light pole. do 10 merkins, 10 drop lunges each leg
Run out and back to next light pole. do 10 merkins, 10 drop lunges each leg, 5 burpee jacks
Run out and back to next light pole. do 10 merkins, 10 drop lunges each leg, 5 burpee jacks, 50 LBC’s
Run out and back to next light pole. do 10 merkins, 10 drop lunges each leg, 5 burpee jacks, 50 LBC’s, 20 monkey humpers IC

Mosey to play ground

5 pullups & 10 LBC’s, 4 pullups & 20 LBC’s, 3 pullups & 30 LBC’s, 2 pullups & 40 LBC’s, 1 pullups & 50 LBC’s

5 Incline Merkins & 5 Dips, 10 Incline Merkins & 10 Dips, 15 Incline Merkins & 15 Dips, 10 Incline Merkins & 10 Dips, 5 Incline Merkins & 5 Dips,

Mosey to flag

Mary:
Roselita Wips x 20
Captain Thors to 5/20
Pickle Pointers x 15
Crunchy Frogs x 10
ABC’s to finish it out

Mumble:
Seemed like a good workout with the incline merkins and dips burning the arms out.  Got about 1.75 miles of running in.  Looking forward to the temperature cooling down and the humidity dropping (Hopefully soon!).  Welcomed FNG Danny Lytle with the name Bambi.  Glad to have him join the group.

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. 

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