Tag: Tiptoe

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

Revisiting the Triple, Triple, Triple

13 PAX, including 1 FNG, posted in the perfect gloom for a revisit of the Triple, Triple, Triple.

IM, Wapner, Jay-z, Daisy, Popeye, Piper, Bambi, Shamu, Pew-Pew, Maestro, Tofu, Humdinger

Warmup:
Jogged to the happy place, cleaning up trash from the 4th as we went.
Shoulder Pretzels x 10

Thang:  Jumped right into it with many complaints

Triple Triple Triple.  3 rounds of 3 exercises 3 times through.  1 minute per exercise.

Round 1 – Merkins, Squats, LBC’s
Round 2 – Butkis, Flutter Kicks, Curb Alberts
Round 3 – Plank, LBAC’s, Lunges
Sudden Death – Chubawumpees

Mary:
Dollys x 15
Leg Lifts x 10
Box Cutters x 15
Pickle Pointers x 20

Mumble:  Good to have another FNG this morning.  Good workout that allows for modifying as needed.  First time we’ve had someone (Tofu) modify to make it harder though.  Oh to be young.  Get your shirt orders to Wapner by Saturday so he can put in the order in time to receive them for the Hotdog Festival.  Block out at least one evening to help check ideas and bags at the Festival.

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

C-Block Challenge

Weather 50 and clear

PAX:

Daisy

Maestro

IM

Pew Pew

Crabby PO

Tiptoe

Jay-Z

Wapner QIC

Warmup:

Maestro lap

SSHs IC x20

Abe Vigodas IC x10

Shoulder pretzels IC x20

Nipple tweakers IC x15

LBACs IC x10 both ways

Grass pickers IC x15

Tempo squats IC x15

Thang:

Split up into 2 teams

4 PAX carry 6 blocks around petting zoo to the tip

At the tip: 6 Captain Insane-Os, 10 box jumps, run around sack

Continue around petting zoo for full lap

At the flag: 25 skull crushers, 50 flutter kicks, 100 💯s, run around aviary

R&R&R&R (Insane-Os down to 4 and 2, blocks down to 4 third lap)

Block Mary:

Block wall sit

Block presses IC x10

Freddie Mercury IC x20

Block presses IC x10

COR, COT

Moleskin:

Needed to give the legs a rest after Crabby PO’s Wednesday leg beat down, so what better way than a block party. YHC had planned a tire and block party for 10 or more but too many fartsackers and travelers, so some modifications were required. Decided on carrying 6 blocks among 4 PAX per team to allow for trading off of the farmer carries. Suck factor high for distance block carrying followed by Captain Insane-Os – arms will definitely be feeling it later. Got bad enough that PAX came up with alternative ways to carry the blocks. Kotter award for the day goes to Tiptoe – welcome back and see you again on Monday! There are several other Kotters out there that we need to EH back into the circle.

Blackcat

Triple Triple Triple – Revisited

8 PAX posted in the moist 47F gloom for a Triple Triple Triple beatdown.
IM, Wapner, Jay-Z, Maestro, TipToe, Bambi, Piper, Popeye

Warmup:
Mosey the long way in the rain to the shelter large shelter house

Thang: Triple Triple Triple

3 rounds of 3 exercises 3 times through, 1 minute per exercise

Round 1: Merkins, Squats, LBC’s
Round 2: Butkis, Flutter Kicks, Curb Alberts
Round 3: Plank, LBAC’s, Lunges

Bonus Round: Chumbawampee

Cooldown:

Mosey long way back to flag.  No Mary.

Mumble:
It was a moist morning so decided to do the Triple in the large shelter house.  No one wanted to get out of their cars this morning but 8 of us popped out at 5:29.  During round 1 it was quickly realized shoulders hadn’t recovered from the last few workouts.  Lots of mumbles during flutter kicks with even more mumbles during little baby arm circles.  Discussion ensued on whether the extra 10lbs of water in our shirts was making it harder or if it sucked this bad last time.  Bonus round had everyone sucking for air.

Blackcat

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!

Blackcat

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.

Blackcat

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. 

Blackcat

Triple, Triple, Triple

7 (not 8) PAX posted this morning to enjoy the fun that is the Triple, Triple Triple.  Fun was definitely had by all.

 

Warmup:  Light stretching
Welcome to the Jungle – Quick jog past the happy place, through the grass, to the north of the pool.
Triple Triple Triple: 3 rounds of 3 exercises 3 times through
Round 1: Merkins, Air Squats, LBC’s – Completed to the sounds of Rush
Round 2: Butkis, Flutter Kicks, Curb Alberts – Completed to Tricky, Runnin’ Down a dream, Here I go again on my own
Round 3: Plank, LBAC’s, Lunges – Completed to Kickstart my Heart, Danger Zone, The Final Countdown
Sudden Death: Chumbawambee’s – Completed to Tubthumping
Cooldown: Slow Ride – Mosey back to Flag
Mary:
Heel touches x 20
Dolly x 15
American Hammers x 15

Mumble:
It turns out that LBAC’s after all the planking, merkins, and curb alberts still hurt.  We welcomed “The Gas Man” to the group.

Blackcat

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!

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