Tag: Zonkey


BlackCat First Anniversary

Weather 70 and clear



Gas Man 

Cubby Blue




Brickyard (R)

Cosmo (R)



Knee High

Zonkey *

Crabby PO QIC

Maestro QIC



Wapner QIC


Warmup (Wapner):

Shoulder pretzels IC x20

Sprinkler IC x15

Jingle balls IC x10

Grass pickers IC x15

Leg stretches

Motivator from 10


Mosey to tennis courts (IM)

Squat jump holds 10 to 1


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



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!


The Warm Front

32 degrees and a starry gloom.



Crabby P.O.



Maestro QIC


Started with arm stretches

Goofballs x20 IC

Grass Pickers x20 IC

360 degree lunges x5

Perfect Squats x10

Perfect Merkins x10

Stretches in the plank

Jingle Balls x10

Mosey to the Hill

Dora 3-2-1

300 LBCs (not much Mumble)

200 Merkins (some Mumble)

100 Burpees (definitely heard the Mumble)

Slosey to the playground

Heard someone wonder about leg blasters on the way, (not quite, but on the right track)

Jump Lunges x10 at the pavement

Dips x10 at the tables

at least one pull-up at the bars.

Back to the pavement for Jump Squats x10

Dips and Pull-ups

All this x3

Just enough time for Mosey to the flag

QIC took a risk cooling down with a 5 count Motivator.

Ended with Canoe Holds then a 90 hold and a stretch with toes to the ground above the heads.

PAX never mentioned the cold. Somehow it seems our AO stayed sufficiently warm for our workout. Must be something our new Parks Directer installed. Good work gentlemen, always a pleasure.

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