Tag: The Gas Man

Blackcat

Benny the “Jet” Rodriguez in a Pickle

12 PAX posted this delightful 65 degree morning. Wapner, Jay-Z, IM, Crabby PO, T-bone. . . er, Piper, Pew Pew, Shamu, Phanatic, TOFU, TipToe, Daisy, and QIC Maestro.

QIC Arrived during a Maestro lap so he laid down a few Burpees as everyone returned.

Arm Stretched

MNCs x15 IC

Wall stretches

Shoulder Pretzels x20 IC

Merkins x10 IC

Windmills x10 IC*

Mosey to the HC

Crowd Pleasers to 5 and back down

SSHs x15 IC

Mosey to the thang

Thang

At the softball diamond

Started with Field of Dreams stations with

Burpees at home

Squats at First

Merkins at Second

LBCs at Third

First Pickle of the day.

Paired up one PAX did Pickle Pounders while the other ran a suicide. (Infield grass, baseline between 2nd and 3rd, and the mound). repeat three times.

7 of Diamonds

7 Burpees at each base

14 Flutter Kicks at each base

21 Lunges at each base.

Second Pickle of the day

Partners again with one doing Pickle pointers while the other pax runs three laps to the opposite baseline and back. Repeat 3 times per pax

Cooled down with shoulder touches x10 IC

Mosey back to MARY

MOM

Captain Thor to five and back down.

Mole skin: I hope that a few Burpees will suffice for being late for a Maestro Lap on my Q. Had Sandlot on my mind so we took care of some pickles on the diamond. Group is consistently in the double digits. Let keep growing.

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

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

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

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

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.

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