Tag: Porkchop

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

Buckeye Down

Weather 39 and clear

PAX:

Piper

Gasman 

Popeye

Crabby PO

Humdinger

Porkchop 

IM

Jay-Z 

Wapner QIC

Warmup:

Maestro lap

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

LBACs IC x15 both directions

Finkle swings x15 each leg

Tempo squats IC x10

Thang:

Mosey to Happy Place w/carioca

10-20-30-40-50-60-70 w/sprints between exercises 

Big boy sit-ups 

O.P.s (overhead claps in people’s chair)

Incline merkins

Lunges

E2K

Rocky Balboas

Squats 

Captain Insane-Os

R&R BOILERS w/o sprints

Mary:

Round robin 

Rosalitas IC x20

Pickle pointers IC x20

American hammers IC x20

100s x100

Flutter kicks IC x20

Hello Dolly IC x20

COR, COT

Moleskin:

YHC jetlagged from delayed air travel yesterday, but had to answer the bell at 0530. Nice crisp morning to get the blood flowing and get moving. Not a fan of Purdue (understatement of the year), but had to respect and pay tribute to what they did to Ohio State this weekend. (One PAX commented you can’t spell spousal abuse without OSU…)  Plenty of reps to go around and sprints to pay back IM for the distance running on Wednesday. Went easy on the Captain Insane-O to get a second round of BOILERS in. Big week with the first (of many to come) happy hour on Wednesday at 6 at Pepe’s and Porkchop’s VQ on Friday! 

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

Over Slept Extravaganza!

10 PAX posted (including the Q who was 5 minutes late) for a, Oh Crap I forgot to design a workout, workout.  Weather was a perfect 34F.

Warmup:

Wapner lead the 9 PAX who were on time in a Maestro lap and general stretching.

Thang:
Mosey to tennis courts

Lunge across 2 tennis courts and back.
5 Line suicide with 10 jump squats at the end.  R&R

Mosey to stairs

Paula Abdul up the stairs, 2 squats, run down, 2 mike tysons.  Repeat increase reps by 2 until you reach 10.

Mosey to playground

3 rounds of 5 pullups, 15 dips, 25 LBC’s

2 minute wall sit

Mosey to flag

Mary:

21 x pickle pounders IC
Captain thor to 5
15 x Dolly IC
10 x oblique crunch each side IC
10 x leg climbs each side
6 x V rollups

Mumble:  Q woke up at 5:08 and sped to make it (Sorry Porkchop)  It quickly became obvious that Q had nothing prepared.  5 rounds of Paula Abduls ended up being a lot but the mike tysons definitely helped break it up.

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. 

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