F3NWInd

F3 NorthWest Indiana

Bozo

Christmas Eve Shenanigans @ The Hub

Date: December 24, 2024

PAX: Al Gore, Boo Boo, Bozo (QIC), Buckets, Dr. Freud, Heisenberg, HHH, Krusty, Lights Out, Mr. Incredible, Peyton, and Trader Joe

12 PAX embraced the Christmas spirit, and their ugly Christmas sweater, in the morning gloom at The Hub. Here is what we did:

Merry Christmas

Each PAX was given a “gift.” At any point in the beatdown, a PAX could yell Merry Christmas and he would open up his gift. We would then proceed to complete the exercise noted. Below were the exercise options. Most done in cadence; some OYO civilian count. We only used 12 of the 25 gifts I made, so I guess those remaining 13 in my backpocket for a future beatdown ; )

WWIs, WWIIs, American Hammers, Low-Flutter Kicks, Jump Squats, LBCs, Navy Seal Burpees (these sucked), 60-second plank, Diamond Merkins, Hand-Release Merkins, Standing Alternate Lunges, Squats, SSHs, Merkins, Burpees, Mountain Climbers, Wide-Arm Merkins, Plank Jacks, Freddy Mercury’s, Monkey Humpers, Alabama Prom Dates.

Warm-O-Rama

Jingle Bell Jog (parking lot lap)

Frosty’s Arm Circles x 10 IC front/back

Snowman Stretch (Good Morning) x 10 IC

Mosey to the north Hill

Part One – Santa’s Sleigh Ride

Santa’s Sleigh Squats (Jump Squat) x 12 IC

Holiday High Knees x 12 IC

Candy Cane Merkins (merkin but get down low enough to be able to grab a candy cane with your mouth) x 12 IC

Tinsel Tuck Jumps x 12 OYO

Mosey to north parking lot

Part Two – S.A.N.T.A. Suicide

Run two lines at a time. Do 10 reps of the following exercises at each.

2nd line – Squat

4th line – Alternating Lunge

6th line – Narrow Squat

8th line – Tuck Jump

10th line – Alternating Lunge

Mosey back to the north hill

Part Three – Frosty Fun Fitness

Frosty’s Ice Skating Lunge (alternating lunge with a side hop in between, 6-count) x 12 IC

Snowman Merkins (merkin with four-second plank between reps, 8-count) x 12 IC

Jingle Bell SSHs (full SSH with hand-clap at top) x 12 IC

Sleigh Ride Mountain Climbers (standard mountain climbers) x 12 IC

Mosey back to north parking lot for repeatto of SANTA Suicide and return to north hill.

Part Four – Silent Night Burnout

Slight Night Squat Pulses (monkey humpers) x 12 IC

Holly Jolly Plank Jacks x 12 IC

Yule Log Reverse Pickle Pounders x 12 IC

Mistletoe Mountain Climbers x 12 IC

Mosey back to the Flag

Mary

Tree Stand Plank (standard plank) 60 seconds

Gift Box Burpee (burpee but mimic hoisting a large gift box when performing the jump) x 12 IC

Snowball Slams (squat with arms slamming ground when going down) x 12 IC

Silent Night Breaths (inhale 4-count, hold for 4-count, exhale 4-count) x 6

Moleskin

Thanks to everyone for playing along with the Christmas-theme. T-Claps to Buckets, Krusty, Lights Out, Heisenberg, Mr. Incredible, and Al Gore embracing the theme by posting in Christmas attire / ugly Christmas sweater.

Appreciate the opportunity to lead. Here’s to another banner year in 2025!

Until Next Time,

Bozo

3 C’s of F3 @ The Hub

Date: November 21, 2024

PAX: Al Gore, Boo Boo, Bozo (QIC), Campbells, Heisenberg, Scarecrow

6 PAX successfully navigated the heavy traffic on Broadway, due to a big accident on I-65, to make it out for one of our first sub-30’s beatdown of the fall. Start posting now to get acclimated before the real cold mornings start!

Warm-o-Rama

Parking Lot Lap

Beanpicker x 10 IC

IST x 10 IC

Thai Figher x 10 IC forward/backward

SSH x 25 IC

Mosey to the north portico with coupon

The Thang – Part One (First C = Core)

Runner’s Sit-Up x 12 IC

LFK x 12 IC

Pulse-Ups x 12 IC

Windshield Wiper x 12 IC

LBC x 12 IC

Box Cutter x 12 IC

The Thang – Part Two (Second C = Coupon; Third C = Cardio)

Partner pair up to complete a Dora. Timer PAX runs to far island and back to portico.

50 Merkins

100 Coupon Complex

150 Two-Arm Rows

200 Weighted Squats

The Thang – Part Three (First C = Core)

Repeatto of core sequence from Part One

The Thang – Part Four (Second C = Coupon; Third C = Cardio)

Repeatto Dora with the following exercises.

50 Skullcrushers

100 Coupon Presses

150 Coupon Curls

200 Deadlifts

Mary

Cut due to time

Moleskin

Pretty straightforward beatdown with a mix of quality time on the concrete, quality time with the coupon, and quality time running the Bethel parking lot. Sounds about right for a beatdown at The Hub.

Prayers for the knees of Heisenberg and Lights Out as we transition to colder weather and they continue working through knee pain. Prayers for the PAX attending this weekend’s men’s retreat. Also prayed for the first responders and drivers involved in the early morning accident on I-65.

Stay safe out there Brothers as our region re-learns how to drive in snow!

Until Next Time,

Bozo

Bozo’s Belated Birthday Bash @ The Hub

Date: October 29, 2024

PAX: Al Gore, Boo Boo, Bozo (QIC), Campbells, Dr. Freud, Drax, Lights Out, Rusty, Scarecrow

9 PAX posted for an unseasonably warm morning to help celebrate my 40th birthday. Here is what we did:

Warm-o-rama

SSH x 40 IC

Abe Vigoda x 10 IC

Thai Fighter x 10 IC (forward/backward)

Imperial Squat Walker x 10 IC

Merkin x 20 IC

Mosey to MO7S w/coupon

The Thang – Ladder #1

Lineup on curb. Coupon Complex at bottom and squat at top. 10-1.

Quadrapelegia up / Mosey down

Once done, complete 40 WWIs oyo.

Line up at top of MO7S. Complete 4 sprints.

The Thang – Ladder #2

We’re Not Worthy at bottom and Alabama Prom Date at top. 10-5.

Bear Crawl up / Mosey down

Once done, complete 40 Coupon Curls oyo.

Line up at top of MO7S. Complete 4 sprints.

The Thang – Ladder #3

Squat Thrust at bottom and Merking at top. 10-5.

Once done, complete 40 Two-Arm BO Rows oyo.

Mosey to flag.

Moleskin

Sorry to disappoint the PAX that thought we would be going to the south retention pond for more serious hill work. But I think we still ended up getting the most we could out of the MO7S hill ; )

That was a fun, but challenging beatdown. Confirmed that 40 reps of pretty much anything is a challenge. We grinded out 1.5 miles of running with the ladder work and sprints.

T-Claps to Al Gore for gutting that out with a vest on. Impressive work man, as always! Also T-Claps to Drex for pushing me on the sprints. Even though I’m 40, my ego still pushes me to think I can run like I’m 20. I’ll be feeling those sprints the rest of the day.

It has been great to reconnect in the gloom with Boo Boo these past few months. Hard to believe we first met each other on a basketball court 28 years ago! Where did the time go???

Got Lights Out’s heart rate up to 171 by the end. He never ceases to amaze me. I pray that my body will hold up and let me kick butt like him at 68.

As always, Dr. Freud, Scarecrow, and Rusty set the tone with their hard work through the ladders. Way to always to lead by example, gentlemen.

Prayers for Campbells’ knee. An old injury resurfaced during one of the sprints yet he pushed through. Great display of grit and resilience.

As with most birthdays, but in particular with this one, I am humbled by how incredibly blessed my life has been. Born in the best country in the history of the world to a stable and supportive set of parents, obtain a life-changing experience and education at Indiana State University, married to an amazing M that pushes me to be a better person than I otherwise would be, and stumble upon a group of men who like to workout outside in the gloom in Northwest Indiana that push me physically and spiritually.

In reflecting on that, I find myself being incredibly thankful for all that God has done but also challenged to do more with what He has blessed me with. How can I be a better servant to God? Where am I failing in what He wishes to do with my life? Am I truly letting God lead my life or am I falling prey to earthly temptations and pursuits? Questions we all likely ponder from time-to-time.

Thank you for providing me with the opportunity to lead.

Until Next Time,

Bozo

Pump and Hold @ The Hub

Date: October 10, 2024

PAX: Atticus, Boo Boo, Bozo (QIC), Dr. Freud, Groening, Heisenberg, HHH, Lights Out, Rusty, and Scarecrow

Morning temps are starting to cool down. Get out while you still can tolerate working out in one layer! We had 10 PAX join in the gloom for a conspicuously advertised beatdown. Here’s what we did:

Warm-o-Rama

Parking Lot Lap

Apollo Slow-mo x 10 IC

MNC x 10 IC

Beanpicker x 10 IC

Imperial Squat Walker x 10 IC

The Thang (Part One: Fair Haven Miles + Pump + Hold)

Partner up. PAX 1 farmer carries coupons. PAX 2 does 3 burpees then runs up to PAX 1 to flip. Continue until reach front entrance.

For ISO exercises, 10-second count hold then reset and do again until all reps done.

Lunge (right leg) x 10 IC

Lunge ISO (right leg) x 10 IC

Lunge (left leg) x 10 IC

Lunge ISO (left leg) x 10 IC

Farmer’s Carry / Burpees back to flag

Merkin x 10 IC

Merkin ISO x 10 IC

Farmer’s Carry / Burpees to MO7S

Two-Arm Row x 10 IC

Two-Arm Row ISO x 10 IC

The Thang (Part Two: Dora Time to get more Fair Haven miles)

Timer – run down to back entrance and back to top of MO7S

Exercises:

Lunge (4-count) x 150

Merkin (civilian count) x 150

Two-Arm Row (4-count) x 150

Mosey back to the flag

Mary

Time Bomb (all PAX in a circle conducting hold exercise as each PAX individually runs around circle. Continue hold until all PAX have gone around the circle).

Exercises:

Al Gore

Plank

Leg Extension

Moleskin

Tried to balance getting some distance into the workout in support of Fair Haven with some coupon work along the way. I think the overall mission was achieved.

T-Claps to our Double Respect crew (Lights Out & Heisenberg) for setting the pace on the Farmer’s Carry moseys. Great to see Atticus grinding through one of his least-favorite exercises – the Merkin. Also great to have Groening back out at The Hub this week. He’s looking trim so that time in the Y is paying off but we’ve missed you at The Hub beatdowns. Rusty, Scarecrow, Rusty, and HHH appeared to be crushing the Dora as per usual. It was great pairing up with Boo Boo. Takes me back to our old days of sweating it up on the basketball court at Jellystone Campground in Demotte! And just like those old days on the basketball court, Boo Boo was complaining about how fast I was going. Some things will never charge ; )

Great work Men!

Until Next Time,

Bozo

Bozo’s GORUCK-Inspired Beatdown @ The Hub

Date: September 21, 2024

PAX: 2005, Boo Boo, Bozo (QIC), Class Act, Gummy Bear, Heisenberg, HHH, Lights Out, Mickey Tings, PacRat, Peyton, Rusty, and The Mick

The men brought out the sandbags and rucks to remind the veterans and introduce our newer guys to a GORUCK-style beatdown. Emphasis on beatdown. It was a tough one, at least for this guy.

After sharing some information about GORUCK events and reminding the PAX to treat their rucks and sandbags with care, as they would with a fallen comrade, we got into it with the traditional GORUCK-event start – The Welcome Party.

Warm-o-Rama (The Welcome Party)

Lesson One of GORUCK – Personal Leadership

Each PAX called out an exercise and led the PAX in cadence.

Following those exercises, we did the following core sequence:

LFK with Ruck Overhead x 12 IC

WWIIs with Ruck x 10 IC

American Hammer with Ruck x 12 IC

WWIs with Ruck x 10 IC

Lesson Two of GORUCK – Work as a Team

Load up with ruck and sandbag. Nantan Peyton at front with American flag led us on a ruck march through trail and back to north parking lot. Work as a team to ensure tight single line formation throughout march.

The Thang (GORUCK PT)

PAX form pairs. Each PAX does the sandbag or ruck exercise then flapjack.

Sandbag Deadlift (AMRAP) / Ruck OH Press (12)

Sandbag Cleans (AMRAP) / Ruck Front Squats (12)

Sandbag Shouldering (AMRAP) / Ruck Shuffle to second parking lot line and back

Repeatto core sequence.

Sandbag OH Carry / Ruck Bear Crawl to second line and back (walk back if doing bear crawl)

Sandbag Reverse Lunges (AMRAP) / Ruck Merkins (12)

Ruck Spring to curb. Walk back.

Repeatto ruck march through woods and back to north parking lot.

Repeatto first half of core sequence

Repeatto first part of SB / Ruck exercises

Repeatto second half of core sequence

Repeatto second part of SB / Ruck exercises

Repeatto ruck march through woods and back to flag.

Mary

Lesson Three of GORUCK – Never Forget

PAX circled around the flag, sandbags, and rucks and listened to the following facts about our military:

1.3 million United States citizens currently serve in the military

168,571 of those soldiers are currently serving abroad

16.2 million living veterans in our country. 31% of those veterans have a diagnosed disability from their service.

844 members of the military were killed in combat last year.

We reflected on these facts while listening to the Star Spangled Banner.

Moleskin

Thank you gentlemen for allowing me to lead you through a challenging, but important, beatdown. As I mentioned at the end, there were three lessons that I learned from completing a GORUCK Tough event a few years ago that I still think about today:

-Find your limits and push through them…because your team needs you to.

-Never forget the sacrifices being made on our behalf to defend this country and the freedom we take for granted.

-Never quit

I am not a veteran. If you want to experience the full impact of being led by a Cadre (special force veteran) and hearing his stories of sacrifice and perseverance, I encourage you to complete a GORUCK event. They typically have several in our region each year (Naperville, Milwaukee, Indy, others). Choose the harder things; challenge yourself and you might be surprised what you learn.

Thank you for always pushing me to be a better man, Brothers.

Until Next Time,

Bozo