High Reps

Weather 37 with bone chilling light sprinkles and moist ground 

PAX:

Piper

Popeye

Crabby PO

Pew Pew

Maestro 

Jay-Z 

IM

Wapner QIC

Warmup:

Maestro lap

SSHs IC x20

LBACs IC x10 each way

Hillbilly walkers IC x20

Tempo merkins IC x10

Tempo squats IC x10

Plank x 1 minute

Thang:

Maestro lap 

Wall sit x 1 minute

American hammers x 30

Merkins x 20

Flutter kicks x 40

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Hello Dolly x 40

Merkins x 20

V-ups x 20

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Mtn Climbers x 40

Merkins x 20

BBSU x 30

Plank x 1 minute

Maestro lap

Wall sit x 1 minute

Jack Webbs 1:4 –> 10:40

Mary:

LBCs x 50

💯s 

ABCs

Plank x 1 minute 

COR, COT

Moleskin:

A couple PAX scratched at the last minute to keep the group short of the double digit goal. There’s always the next workout to get there. Mumblechatter seemed to die down a little more with each passing Maestro lap. It was conceded that this was likely more Maestro laps for Maestro than he has taken part in for the last year. Comment about high number of reps earned the group a set of 💯s then to take a break from counting a set of ABCs. Due to smoked arms Popeye early PB bring a lawn chair and a book on Wednesday. 

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!

Leg Day

10 PAX posted this morning.  Weather: calm and humid

Wapner

CrabbyPo

Piper

meastro

IM

Tip toe

Jay-z

Daisy

Gas Man

Humdinger VQ

Warmup

Maestro lap

Arm Circles IC x15 (reverse)

Abe Vigodas IC X15

Willy May’s Hays OYO

Grass Pickers IC x15

Motivator from 5

mosey to the basketball court

thang

49 states it’s just basketball, but this is Indiana full court conditioning x10- corner baseline- walking lunge, backpedaling to baseline, slide back to corner and sprint to the other end. X10

3 suicides for the 3 days of school so far

Mosey to the stairs

Each lap of stairs had a decending burpee count of 1:9, 2:6 and 3:3.  Walking lunge from one of stairs to the next

Mosey to the “sack”

Butkus 1min on and 30 second rest for a 3 set

WMDs x5 each

Moseyy to the flag

Mary

Captain Thor 1:4 OYO

flutter kicks x15 IC

Freddie Mercuries x15 IC

LBC x20 IC

Wapner addition of everyone’s fav Laney Lou x4

Moleskin

After a nervous start and a pace of a madman on the Abe Vigoda’s, things settled down to start the Q.  We made all hs basketball teams glad that we are out of eligibility in our session.  There was a mention of a modified leg day but the excitement was too much to allow that. Overall, great experience and happy to have joined this group this summer.  PS: mental notes for next time, don’t stop two minutes short on MARY again.

School Yard Games

9 PAX posted in the gloom to play some fun games.  We welcomed a new PAX to the group and bestowed him with the name of Piper.  70F and humid.

Warmup:
The stretching song which everyone enjoyed – “Stretch it out!”

Criss-Cross Jumps x 15
Monkey Humpers x 10
Gorilla Humpers x 10
Mosey to basketball courts

The Thang:
Duck-Duck-Goose – PAX stand in a circle facing out.  One PAX jogs around the circle, pointing and saying Duck at each PAX as he passes.  Each PAX does a burpee when pointed at.  PAX running eventually picks a Goose and both run in opposite directions to get back to the empty spot.  Loser does 3 burpees and becomes the picker

Mosey to happy place
Poker Run – Deck of cards is placed 20-30 yards away in a box.  PAX run down and grab a card at random from box and run back.  Do a burpee.  Repeat until each man has 5 cards.  Best hand gets to pick the exercise.  Do the number of reps based on total value of cards in your hand.  Face values were worth 10.  Ace worth 1.

Duckwalk tag – Play tag but must stay down in duck walk.

Mosey to flag

Mary:
Pickle Pounders x 15
LBC’s x 25
Dolly x 20
American Hammers x 15
Leg Circles x 10 in each direction
ABC’s

Mumble:  It was a fun day of playing games.  The stretching song really started the day off right.  It was decided that no one should play poker with Crabby PO as he somehow “won” all 3 rounds of poker.  Playing duckwalk tag the workout after mobility exercises may have been a bad idea.  Time will tell.

Discussion on 1 year anniversary workout (August 15th, one week from today) and 1 year anniversary party.  Mark your calendar for September 1st at Jay-Z’s farm.

Brickyard v Zamboni

16 PAX posted for our first ever QvQ.

Warm Up

SSH

Weed Pickers

Rd1

Brickyard:

Mosey 

Pair up and grab an item. Go up and down the stairs twice before returning it and grabbing another item.

Items:

50 cal amo can with block

50lbs sand

6×6 post

10′ x4″ empty pvc pipe

40 lb softener salt (10 burpees if you break the handles)

blocks

tarp pull called chariot race

crab down and back / bear down n back in sand

Jim:

Mosey

Spin the Bottle

  1. Merkins
  2. LBCs
  3. Squats
  4. Imperial Walkers
  5. Jump Knee Tucks
  6. Flutter Kicks
  7. Burpees
  8. Plank Jacks
  9. Overhead Claps
  10. Crab Cakes
  11. Lunges
  12. Ski Abs
  13. Frog Hops
  14. Toby Maguires
  15. SSH
  16. Jump Squats

Rd2

Brickyard:

Route 66

At each lightpole, do the number of required burpees (11, then 10, all of the way to 1) before running to the next lightpole

The Motivator (from 15 to 14)

Jim:

7 Minutes in Heaven (Interval Training with 60 seconds of high intensity followed by 30 seconds of rest)

0 Squat Jumps

1 Rest

1.5 Werkins

2.5 Rest

3 J-Lo

4 Rest

4.5 High Knees

5.5 Rest

6 Mountain Climbers

7 Rest

7.5 Calf Raises

8.5 Rest

9 Flutter Kicks

10 Recover!

Moleskin:

We can’t say enough about how excited we were to see 16 PAX. There was a lot of high energy and we all had fun. Including the offline votes, it ended up as a tie, so we will have to figure out some other way of determining a winner. Next up is the battle of the Clydesdales with Wapner v Cosmo.

Until next time!

Brickyard and Zamboni

Moist Bears

Weather 65 and light rain, ground plenty moist 

PAX:

Crabby PO

Tiptoe 

Maestro 

IM

Jay-Z 

Wapner QIC

Warmup:

Maestro lap 

Shoulder pretzels IC x15

Nipple tweakers IC x15

Abe Vigodas IC x10

Grass pickers IC x15

Willie Mays Hayes

Motivator from 8

Thang:

Mosey to Happy Place

Parking lot bear makers – courtesy of Captain Insane-O of F3Louisville – bear crawl along parking space lines and man maker (burpee with plank jack) at the end of each line – for what feels like forever then back to beginning – will henceforth be called Captain Insane-Os in F3Indianapolis region

Mosey lap around playground 

ATM 15/10/10

Leg blasters 

Mosey lap around playground 

Crowd pleaser pyramid to 4

Leg blasters

Mosey to stairs

Stair suicide

Mosey to bathrooms

Dips ring of fire 

Mosey to flag

Mary:

Mary Webbs – Flutter kicks to LBCs 1:4 to 9:36

COR, COT

Moleskin:

Discussion about how few times it has rained for a post and those fartsackers (don’t worry I would never call you out by name) that probably turned over, saw the rain, and went back to sleep. Maestro on time and suggested that the Maestro lap wasn’t necessary today. Suggestion ignored and the PAX were off and running. 

Quick warmup capped off with a motivator from 8 – working back up toward 10 (or more?). Off to the happy place for parking lines and introduced the group to bear crawls around the lines to man makers. Several names for this exercise were suggested but seems like the group settled on naming them Captain Insane-Os for the sadistic inventor himself. YHC discovered that when you turn around you go back into some stale air – certainly not as fresh as a Daisy. 

Slippery stairs for stair suicides so that was cut to one suicide. Maybe steps would be easier to navigate with a Little Foot. Kept things at a strong pace this morning and YHC was throughly smoked by time for Mary. Plenty of movement throughout to stir things up – probably need to call the Gas Man to make sure everything is in working order. 

Another part of the Louisville workout was brought back with Mary Webbs. PAX speculated that CI must have gotten his name because he truly is insane. All in all a real Humdinger of a workout today. 

Farmer Dora Block Party

Weather 70 and still

PAX:

Humdinger 

Daisy

Tiptoe

Maestro 

Jay-Z

Crabby PO 

Wapner QIC

Warmup:

Maestro lap

SSHs IC x30

Shoulder pretzels IC x20

Arm stretches and wall stretch 

Grass pickers IC x15

Willie Mays Hayes

Hand release merkins IC x10

Mountain climbers IC x15

Thang:

Block Dora 1-2-3

One partner farmer carries blocks around flag (about 40 yards) other partner does exercises to cumulative 100 skull crushers 200 block curls 300 block squats

Mosey to Happy Place

Leg blasters 

ATM 10/10/10

Leg blasters 

ATM 10/10/10

Mosey to flag

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

Wall sit 

Flutter kicks IC x20

Gas pumps IC x15

Freddie Mercury IC x15

Hello Dolly IC x15

COR, COT

Moleskin:

Nice little breeze at the beginning of the Maestro lap gave way to an otherwise still morning. Groaning about the blocks started immediately upon arrival with one PAX complaining he wouldn’t be able to get his shot over the rim at basketball later. Unexcused absence from IM as fear of blocks (is there a phobia for that?) is certainly the reason for the fartsack. Maestro on time for the Maestro lap with good news from the cardiologist – his heart is strong and it turns out they could tell he’s been working out – Aye!