Tag: Pew Pew

Blackcat

Happy Tax Day!

Weather 35, clear with a few light flurries, moist pavement

PAX:

Piper

Daisy

Maestro

IM

Pew Pew

Crabby PO

Humdinger

Jay-Z

Wapner QIC

Warmup:

Abe Vigodas IC x10

MNCs IC x20

Annie IC x10 each arm

Shoulder pretzels IC x20

Grass pickers IC x15

Tempo squats IC x15

Willie Mays Hayes

Thang:

Mosey to Happy Place

1040

One partner:

Merkins x10, Squats x20, LBCs x30, SSHs x40

Other partner:

Lap around playground w/ 4 burpees at finish

R&R x5 (w/ partners total 1040 reps)

Slowsy to sh!tter

1065 – 10 WWI sit-ups, 65 mountain climbers

1041 – 10 derkins, 41 air presses

1120 – 11 jump lunges, 20 jump squats

990 – 9 big boy sit-ups, 90 flutter kicks

Rings of fire

Merkins x10 and planks

Monkey humpers x10 and ankle holds

Squats x10 and Al Gore

Mosey to flag

Mary:

Slow down cadence:

Hello Dolly IC x10

Freddie Mercury IC x10

Gas pumps IC x10

COR, COT

Moleskin:

One of the best days of the year for YHC as another tax season comes to a close. Celebrated the various form numbers with exercises to each number. Piper established in warmup that he needed to leave early so as to not be confused with a walk of shame. Announcement of the 1040 workout gave Jay-Z ‘Nam-esque flashbacks. Mumblechatter was light – not sure if PAX were smoked early or if cold temperature stifled conversation. YHC definitely smoked as I try to get back into shape from the time off.

Blackcat

I can’t quit you!

6 PAX posted in the warm (relatively) gloom for an ab heavy beat down.  36F and dry.

IM, Piper, Crabby PO, PewPew, Daisy, Jay-Z

Warmup:
Long Maestro Lap
Dynamic Stretching Exercises-
10 hip rotations forward and back each leg
10 Iron Crosses each leg
10 scorpions each leg
10 walking lunges each leg
10 Zombie walks each leg

Bruce Lee: 25 x LBC’s, 25 x Leg Lifts, 25 x Heel Touches, 25 x American Hammers, 25 x Crunchy Frogs, 100 x 100’s

Mosey to hill by caboose

Thang:
Ab Back Mountain 1, 2, 3’s
Partner Up – 1 PAX runs backwards up hill and forwards down 4 times.  Other PAX does exercise.  Flip flop until total rep count reaches target.
100 Big Boys
200 LBC’s
300 Flutter Kicks each leg

2 x Crawlbears up hill

Slowesy to swings
Alternate 10 swing tysons while partner holds Al Gore.  Flip Flop. R&R

Mosey to Flag

Mary:
10 x Weird hip rotation merkin plank thingies (They were hard)
15 x Box Cutters

Static leg and arm stretching to finish

Mumble: PAX started the complaints early with the Bruce Lee.  Things got tougher on the Ab Back Mountain.  Kept mary short as we had already worked the ab’s thoroughly.  Static stretching at the end was nice and appreciated.

Blackcat

I Feel Motivated

26 or there about, almost no breeze.

7 PAX: PewPew, Jay-Z, CrabbyPO, IM, Piper, Popeye, QIC Maestro.

WOR

MNCs IC x15

Front Arm Stretching

Merkins IC x5

Nipple Tweakers IC x15

Cherry Pickers IC x15

Back arm Stretching

Werkins IC x5

Mosey via Indian Run with 6 Burpees

HP for a “Meastro Returns” Motivator from TEN

6 Burpees OYO

Mosey to the shelter for the

THANG

Stair laps: x4

Bottom – Mike Tysons x6

Top – Burpees x6

Rinse and repeat with Decline Merkins and Dips x6

Mosey back to the HP

Tried a new set for the arms:

Plank 30 sec merkins to a

DownDog 15 sec and 1/2 Plank 15 sec

Merkin to

DownDog 15 sec and 6 inch Plank 15 sec

Merkin to

DownDog 15 sec and Plank for 30 sec

Rinse and repeat with Wide Hands

Mosey to the Flag for

MOM

Captain Thor to 5

V-sit hold

Crunchy Frog IC x10

V-sit hold

V-sit Freddie Mercury

And Recover.

Moleskin

Privileged to Q again. Had fun and learned a lot trying something new. Hopeful to be able to complete it with Diamond hands next time. We will see. Didn’t take long to forget about the Motivator today, maybe I’ll add one to it every time I Q. See how long it takes before I’m banned from leading. Have a great week leading up to the tourney. Should be fun to see Purdue represent the great state of Indiana. We’ll have to do something with the total points that Purdue scores during the entire tourney some day.

Blackcat

ALARM

38 degrees and soggy

Jay z crabypo pew pew Bambi IM Piper Maestro Smell good and humdinger Q

Warm up

Meastro lap

Arm oyo legs oyo

Grass pickers IQ

Thang

Mosey to happy place

ALARM 1

Motivator from 7, squat jumps 10, LBC X25, Lap around the petting zoo, 10 burpees

ALARM 2

Merkins IC x15, ring of fire al gore with 10 reps, flutter kicks x25, lap from happy place to shelters to bathrooms, 10 burpees box jumps x15

ALARM 3

Spread merkins x15, leg blaster, 10 big boys, lap around petting zoo, 10 burpees

Box jumps x 15 and 60 second rocky balboas

Mary

Heels to heaven

Planks

LBCs

Moleskin

We had an early exit from smell good with some back issues. He referenced the walk of shame that certain universities might have something similar. The warmer weather helped the extra conditioning thrown in for the workout. Thanks to jay-z for the reminder Thursday night to mix in the burpee requirement for Friday’s workout. Special reminder for gasman’s family in their loss

Blackcat

I hate running

9 pax posted in the morning. Warner Jay-z IM Daisy crabyPo Humdinger Popeye Pew-pew Meistro

Warmup

Arm circles x10 reverse x10 IC, Grass pickers x15 IC, Leg stretches OYO, Meistro lap

Thang 1

Mosey over to the front side of the pool- 3 light poles 1 burpee, Run back 2 then 2 burpees– ending in 10 burpees completed and a ten count

Thang 2

Mosey to the tip. Half of the group- Catalina wine mixers-4 of them/ other half 8 box jumps each group complete each station twice

Thang 3

Mosey to the stairs– stairway to seven. Start with 1 squat, down the stairs, then 1 Irkin– to 7

Ring of fire in the big shelter house– 10 squats-al gore, 5 merkins- plank, 10 dips- hold starting position.

Thang 4

Mosey to happy place for a leg blaster and a motivator from 7

Ending with an 1 1/2 lap Indian run around petting zoo

Mary

LBC IC x25, low and slow flutter kicks IC x10, American hammers

Moleskin

Good number out this morning. Burpees seemed to be the theme for today. And nothing like a little mumbling about the motivator being out of place today and not in the beginning.

Blackcat

WHAT up a Tree?

Weather 11 with a fresh coat of 4” of snow

PAX:

Piper

Pew Pew 

Gasman 

Jay-Z 

Wapner QIC

Warmup:

Arm stretches

Shoulder pretzels IC x15

Sprinklers IC x15

Grass pickers IC x15

SSHs IC x25

Tempo squats IC x10

Leg stretches

Mosey to main shelter

Thang:

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

6♥️ Backward run

K♠️ Squats

3♣️ High, slow flutter kicks

4♣️ Heels to heaven

5♦️ Hand-release merkins

10♣️ Rosalitas 

2♥️ Sprint 200 M.

8♠️ Backward lunges 

9♥️ High knee 

6♥️ Backward run

2♦️ Hand clap merkins 

9♠️ Low, slow squats

J♣️ Shoulder taps 

3♦️Chuck Norris merkins

6♠️ Jump lunges

6♦️ Wide-arm merkins

K♣️ American hammers

9♣️ High plank (90 sec.)

8♥️ Squat thrusts

9♦️ Ranger merkins

8♦️ Merkins 

10♠️ Lunge walk

A♥️ SSHs

Q♦️ Diamond merkins 

7♣️ LBCs

2♠️ Bulgarian split squats 

5♠️ Standing lunges

Mary:

No time for Mary (got plenty with the cards)

COR, COT

Moleskin:

Slick roads delayed the Q from a timely arrival so the easy backup Q is the cards. Piper arrived only a few minutes late but we opted to save that workout for a time when more PAX could experience it. Good cut of the cards by Gasman…. managed to avoid the Burpee card and most face cards with a pretty good mix of suits. A couple of exercises done incorrectly – Rosalitas are actually Dollies with feet up to 90 degrees (rather than windshield wipers) and Squat thrusts are a deep squat with hands raised to vertical as you stand (rather than squat jumps). Due to slick conditions, the “sprint” was really a mosey and the backward run was a bad idea altogether. Jay-Z took advantage of Piper nursing a bit of a sore shoulder with some light hearted teasing – can’t wait to see Piper pay him back with something fun later. Fire truck drove through the park – rumor has it there may have been something up a tree. 5 men got the message that a 2 hour delay at school doesn’t mean a 2 hour delay of F3. The fartsack was much too strong this morning. Don’t let it happen tomorrow as we get together at 0630 to send off Gasman. 

Blackcat

So this is what cold weather feels like

12 PAX posted in the 7F gloom for some High Intensity Interval Training.
IM, Crabby PO, Jay-Z, Wapner, Pew Pew, Huffy, Piper, Popeye, Humdinger, Maestro, Gas Man, Daisy

Warmup: Skipped the Maestro lap do to ice.
20x SSH
Stretch everything
10x Side to Side Squats
10x Lunge/Drop Lunge each side

Mosey (without falling) to big shelter house

Thang: HIIT x 8 rounds of 2 exercises 4 times through each exercise
Jump Lunges, Squats
Dips, Merkins
Wide Mountain Climbers, Jump Squats
Crunches, Leg Lifts
High Knees, Calf Raises
Hand Release Merkins, Plank Jacks
SSH, Single Leg Squats
Burpees, Butt Kickers

Slowesy back to flag

Mumble:  Definitely a cold morning but luckily had no wind.  Great turnout with 12 guys.  Almost doubled the temperature with the number of men that showed up.  Heavy complaining during the HIIT until around 5 or so.  Either everyone just gave up and settled into the inevitable or just rain out of air to complain.

Blackcat

Diddly Squats

10 Extremely excited PAX, including 1 FNG, posted in a tornado for a “fun” running workout.  26F with 23mph winds.
IM, Bambi, Daisy, Wapner, Crabby PO, Jay-Z, Piper, Popeye, Pew Pew, FNG

Warmup:
Maestro Lap
6x Plank walkouts with Merkin
10x Shoulder Pretzels front
10x Shoulder Pretzels behind the head
15x Tempo Squats
Leg Stretches

Mosey a few feet to the north side of pool.

Thang:

Diddly Squats x8- Run to the stop sign (.15 miles) at your own pace. When first PAX reaches it, everyone turns around and runs harder back.  First one back to start gets to choose an exercise.  Repeat until you are out of time.
Exercises – 25x LBC’s, 25x Flutter Kicks, 25x Freddy Mercuries, Bruce Lee cycle 20 reps each, 10x Burpees, 1 minute Plank, 15x Tempo Merkins

Slowesy to Flag

Mary:
2 times through Bruce Lee’s at 20 reps each except do 100x 100’s

Mumble:
Definitely a windy one today.  The first turn around on the diddly squats was brutal.  Lots of mumble from Jay-Z about just repeating the same thing over and over.  Surprised he could talk since he could barely breath.  ~2.75 miles completed by Piper.  Thanks Daisy for the new run exercise name.

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

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.