F3NWInd

F3 NorthWest Indiana

Dr. Freud

BACKBLAST: 7/20/24 – Birthday Rugby @ The Hub

24 studs, including 2 FNGs, came out on a beautiful Saturday morning and played like champions!

PAX: HHH, Mufasa, Campbells, Buckets, Bozo, Class Act, Choctchkie’s (FNG!), Lumbergh, Boo Boo, Fat Tire, Wild Turkey (FNG!), Sorry, 2005, Heisenberg, Lights Out!, 10K, Mickey Tints, The Mick, PacRat, 4Howa, Editor, Atticus, Trader Joe, Dr. Freud (Q)

Warm-up:

SSH x 23, Bean Pickers x 13, Seal to Overhead Clap x 13, Calf Pumps x 13 (All IC)

The THANG:

Mosey to the parking lot line at the light pole to warm up properly in lines (down and back):

High knees, butt kickers, Side Shuffle, Karaoke, Toy Soldiers (7 lines), Leg Sweeps, Open/Close the Gate (hips), and Michael Phelps

Mosey to the Hill for a Ladder: 1 to 7 Jump Squats with Quadraphilia up to Shoot Out Merkins

Line up in 4 lines at the top of the hill for a Bear Crawl Sequence (up, back, left, right, circle) on Q’s command x 2

Mosey to the Pull-up Bars for “Around the World” – one pull-up at each bars clockwise x 2

Mosey back up to the hill and partner up for some practice scrums (rugby warmup)

Line up in a line of 7-8 across and rugby pass down and back x 2

Mosey to the trees and number off 1, 2, 1, 2, etc. for teams and then 15 minutes of 2-hand tag rugby!

MARY: Mosey back to the flag and catch your breath! (no time)

MOLESKIN: Really enjoyed working some rugby aspects into this workout, but still keeping it a true workout! (at least it felt like that to me). Super impressed with how quickly PAX caught on with scrums, passing, and just generally playing a game most of never played, or only played once or twice. The game ended in a zero-zero tie, but think we would have had a lot more action had it been wrap up or true rugby! Still, it was a blast. Everyone played like a champion!

Thanks for helping me celebrate 45 years with my brothers! God is good all the time!

BACKBLAST: 6/20/24 -“Back” to Basics @ The Hub

PAX: HHH, 2005, The Mick, Fat Tire, Heisenberg, Pheidippides, Lights Out!, Dr. Freud (QIC)

WARM-UP:

SSH x 20IC, Bean Pickers x 12IC, Hill Billys x 12IC, Mtn. Climbers x 12IC, Moroccan Night Club x 12IC, Willie Mays Hayes x10 (8 count) (RIP Willie Mays), Light Pole Lap

THE THANG:

-Mosey with coupons to the parking lot lines by the dumpster. 3 sets of “All About the Benjamins” (sets of 100):

Set 1: 25 1-arm coupon rows (25 each arm), 25 lunges, 25 Werkins, 25 reverse lunges

Set 2: 25 Curls, 25 Jump Squats, 25 Shoulder Presses, 25 Curls

Set 3: 25 Coupon Swings, 25 Coupon Squat Thrusts, 50 2-arm rows

-Number off 1, 2, 1, 2, etc. – 4 PAX in each group with 2 different stations. Each group had to divide and conquer the total reps how each group saw fit.

Station 1-Sandbags (60 lb and 80 lb bags)- Each group complete 20 Sandbag Cleans and 40 Sandbag Rows

Jog up/down the hill to the alternate station

Station 2-Pull-up Bars-Each group complete 20 pull-ups and 40 Hanging Knee Raises

REPEATO x3

-Back to Parking Lot lines with coupons for 1 to 10 ladder, starting with one coupon pull-over and 10 Annie Merkins (Annie Merkin is holding a plank and then rotating right hand (scrubbing the floor), rotating the left hand, and then down to a merkin. (PAX got about halfway through the ladder before time.)

MARY:

Dying Cockroach x 11IC (ab exercise with right hand to left leg and then left hand to right leg), LBCs x 11IC, Low Flutter x 11IC

MOLESKIN:

It’s close to 2:00pm, and I believe I finally stopped sweating from this workout! The PAX performed exceptionally today, with all of us staying pretty close together. It was unbelievably muggy and toasty this morning, and all the PAX absolutely gutted through this pretty intense workout. I promised to focus heavily on our backs, and feel we did, though definitely got some legs and chest in as well. The second 100 of “All about the Benjamins” killed me with those squat thrusters, and the sandbag/pull-up bar group rotations were pretty brutal. I liked the idea of giving the group a total number and then dividing and conquering. I felt like my group of myself, The Mick, 2005, and Heisenberg (shout out to my group members!) played to our strengths and got the reps done well, and it looked like the other group did as well. Like an idiot, I started with 1 coupon pull-over and 10 Annie Merkins for the final ladder-huge mistake! Should have started with 10 coupon pull-overs and 1 Annie Merkin, as by the time I got to 5 Annie Merkins, I was beyond spent. Still, we did it! Exceptional work, men.

Willie Mays passed away two days ago, and I loved that guy. My youth pastor always believed Willie to be the best that ever played the game, and I’m really close to agreeing with him. I remember when I was 15 years old, he gave me a birthday card with a picture of Babe Ruth on the outside. When I opened it up, he simply said, “Willie Mays was better. Happy Birthday.” I loved that card.

The reason Willie Mays was so good is because he didn’t have a deficiency. He was incredible in every facet of the game. He could hit for power, for average, for consistency, for RBIs, etc. His fielding and defense were superb, and he was one of the fastest players in the game. Additionally, he was one of the smartest men on a baseball diamond. He did everything well! The reason I bring this up is that it made me think about areas I’m good at and areas I can improve. I need to do everything (to the best of my ability) with excellence. So, that’s my challenge for you brothers today-do everything with excellence! If there is an area in a workout that you are not that good in, don’t shy away from it but challenge yourself to get better at it! Rise up to the challenge and keep pushing yourself and let us keep pushing one another.

It’s always an honor to lead.

-Dr. Freud

BACKBLAST: Tuesday, 5/21/24 – Lines and Reps (48ish) @ The Hub

PAX: 4Howa, Rusty, Scarecrow, Bozo, Heisenberg, Campbells, Lights Out!, Al Gore, Atticus, Chumbawamba, The Mick, Dr. Freud (Q)

A balmy Tuesday morning led 12 PAX to brave the copious amounts of sweat, parking lot lines, and hills. Since Scarecrow just celebrated his birthday yesterday, I tried to keep to the number 48 or 96 (you know, 48 x 2 when Scarecrow is still out there representing with Respect!)

WARM UP: (all x 9 IC) – Bean Pickers, Moroccan Night Club, Willie Mays Hayes, Pickle Pounders, Reverse Pickle Pounders, Hillbillys

SSHs x 24 IC followed by Perfect Squats and Perfect Merkins (8 count)

96 total reps for the Warm-up

THE THANG:

Mosey to the parking lot lines with coupons. Leave your coupon on the first line.

Parking Lot #1: 1 to 12 lines-run 1 line, do 1 Merkin and run back do one-arm coupon rows (1 each arm), run 2 lines and do 2 Merkins and then run back to do one-arm coupon rows (2 each arm), etc. all the way up to 12 lines and 12 reps each.

Parking Lot #2: 1 to 12 lines – run 1 line, do 1 squat and run back do one coupon complex, line 2 with 2 squats and run back to perform 2 coupon complexes, etc. all the way up to 12 lines and 12 reps.

48 total (12 x 4) with the parking lot exercises and lines

Mosey to the Hill with coupon. Leave coupon at the bottom of the hill. 8-1, 1-8 ladder. Perform 8 coupon curls IC (so 16 reps), Bernie Sanders up the hill and perform 1 “Yoga Man Makers” (pushup and then extend right arm all the way up to the sky in a side plank, another pushup and then extend left arm up all the way to the sky in a side blank). Run back down the hill and do 7 curls IC, Bernie Sanders up for 2 “Yoga Man Makers,” etc.

(We were supposed to do three different 8 to 1, 1 to 8 ladders for a total of 48, but time was not on our side!)

MARY: Mosey back with your coupon to the circle. 4 8 count Good mornings.

Honestly, my shoulders are sore as I type this! This gave me a good burn and got in some pretty good cardio, so I was pleased. All the PAX were really moving throughout the workout. The humidity was around 95% and it was no joke out there! The parking lot lines took longer than expected, and I think most got close to done with the 8 to 1 ladder, but we were getting close to time. As I mentioned above, I had two more ladders and 48 Step ups and 48 Pinky Pies to complete, but we got nowhere close. Still, better to overplan!

Happy birthday to Scarecrow! Lots of Respect Crew out today and they were just beastin’ it!!! Al Gore and The Mick both supported vests, which was just nuts, as I thought the workout was tough just with my chubby self! It was great to have a dozen guys out. We prayed for Jan (Lights Out!’s M), PacRat’s father in law, Ansel, and those PAX with expecting Ms-for the baby’s and Mom’s health). It was a great day to lead and a great day to be alive. All praises to God, who gives us our daily blessings, our ability to work out, and this group. Love you bros!

BACKBLAST: Saturday, 4/13/24 – Stallions or Clydesdales? @ The Hub

PAX: Dr. Freud (Q), Heisenberg, Lights Out!, Mufasa, Class Act, HHH, The Mick, PacRat, Trader Joe (rucking)
A wonderfully sunny April morning that saw many PAX shed layers as we worked up a sweat! My whole point of this workout to try and give all PAX something they could excel in, whether it was cardio, weights, partner work, or all three combined.

WARM-UP:

Bean Pickers x 11 IC

Hillbillys x 11 IC

Good Morning 8 count x 6

(Reverse) Moroccan Night Club x 11 IC

7-1 Motivators

Windmill x 11 IC

Perfect Merkin x 11

Perfect Squat x 11

THE THANG:

Part 1: Grab your coupons and circle up. Each exercise was done for 15 reps IC. Coupon Complex, 1-arm row (each arm x 15 IC), Shoulder In-and-Out Complex (Chest press and then Military Press), Curls, Coupon Squats. Indian Run to back sign, splitting up between Clydesdales and Stallions (Clydesdales weren’t too far behind). OYO-5 Burpees and 5 Jump Squats at the sign. Indian Run back to coupons. Repeato all the same coupon exercises, but for only 10 reps IC.

Part 2: 10 to 2. Carry coupons to parking lot lines by dumpster, leave them there, and partner up. Each PAX would complete pull-ups, starting at 10 reps and going down to 2 reps by 2 each time. At the top of the gravel lot, one partner runs down to the pull-up bars and completes 10 pullups as the timer while the other partner does 10 merkins and 10 squats, then 8 merkins and 8 squats, then 6 and 6 etc. until their partner returns. Other partner runs to do his 10 pull-ups. Then, first partner does 8 pull-ups, etc. So, each PAX did pull-ups of 10, 8, 6, 4, and 2 reps. Believe most PAX got through at least 3 full rotations of 10-10, 8-8, 6-6, 4-4, 2-2 with merkins and squats.

Part 3: Mosey back to coupons with the same partner. Each group had to complete 300 2-arm coupon rows total. The timer was one partner running to the end of the parking lot lines and completing 15 Carolina Dry Docks and back. After each partner did Carolina Dry Docks, the next timer was running down and completing 15 Werkins. PAX were between 8 and 10 partner timers to complete the 300 2-arm coupon rows.

Mary: Mosey back to starting spot and circle up. LBCs x15 IC, 15 side crunches each side OYO, Freddie Mercurys x 15 IC, Parking lot lap-starting at 30% and increasing speed until the last straight away for a 100% sprint. Broga-plank with alternating down dog and up dog to finish for 2 1/2 minutes.

Moleskin: Awesome work bros! You are all great men. You need to remember that. God has designed us all to do tasks with excellence, and He has given us each different gifts. Use your gifts accordingly and to the best of your abilities! Whatever you do, do it with excellence. You’re not going to be great at everything, but you will be great at some things. I hope this workout showed you just a glimpse of that. I’m proud to call you all my brothers, and I am reminded more and more of this every time I lead. Live life with greatness!

BACKBLAST: 2/10/24 – 4 Corners @ The Hub

PAX:  Class Act, Tank, Bozo, HHH, Heisenberg, The Mick, Lights Out!, 45, Trader Joe, Scarecrow, PacRat, Pacer (FNG), and Dr. Freud (Q)

13 PAX executed the 4 Corners to perfection on a beautiful February morning.  Coach Dean Smith would have been pleased; I know I was proud.

WARM UP: (all IC x 12):  Bean Pickers,  Imperial Storm Troopers, Arm Circles up (front and back) and to the side (front and back), Hamstring Stretch, Perfect Squats, Perfect Merkins

-Line up and do 30 yard high knees, butt kickers, karaoke (right and left) and then 60% sprint

-Suicides – line 1 to 10, completing squats on odd # lines and merkins on even # lines

THE THING:  We used the parking lot light posts as our four corners.  We left our coupons at the second light post and then “practice” began.  PAX completed varying exercise at each of the corners/light posts.  The first PAX to complete the exercise had to sprint to the next light post and then tag a PAX of their choice that had not completed the exercises and made it to the following light post.  If tagged, your penalty was 3 Wojos (a burpee that included a hard floor smack like an annoying dookie).   Each PAX could only be first one time per half, and each PAX could only be tagged one time per half.

Quarter 1:

Corner 1 – 50 Merkins

Corner 2 – 80 1-arm coupon rows (40 each arm)

Corner 3 – 50 squats

Corner 4 – 25 Makhtar N’Diayes

_______________

Quarter 2:

Corner 1 – 20 Walkout Merkins

Corner 2 – 80 total reps – 30 coupon swings and 50 2-arm coupon rows

Corner 3 – 40 lunges (20 each leg)

Corner 4 – 60 side crunches (30 each side)

_________________HALFTIME (90 second break) _____________________

Quarter 3: 

Corner 1 – 40 Carolina Dry Docks

Corner 2 – 30 Coupon Complexes

Corner 3 – 40 Jump “shots” (Jump squats with pretend jump shot release)

Corner 4 – 30 Freddie Mercurys (4-count)

_____________________

Quarter 4:

Corner 1 – 30 Werkins

Corner 2 – 60 curls or 2-arm coupon rows (PAX choice of whatever combo to 60 total reps)

Corner 3 – 10 burpees

Corner 4 – 30 LBCs

MARY:  90 seconds of alternating downward dog and upward dog

MOLESKIN:  Great to have an FNG out this morning.  Welcome to PACER, who rucked from 6 to 7 and then shadowed the first 15 minutes of our beatdown.   I was very impressed with all PAX.  No one showed signs of slowing down through a very intense workout (in my opinion).  T-claps to 45, who was the only one of us to never get tagged!!!  Like I said earlier, Coach Smith would have been very proud! 

PacRat had to leave after pre-rucking.  Praying for him and his family as they deal with a stomach bug.  Prayers for Jan (Lights Out’s M) and for Tanks’ pastor.  Continued prayers for Fonzie and his upcoming move and changes.  Also prayed for Gummy Bear, as we were able to celebrate an epic time with him Saturday night in preparation for his upcoming marriage.

Great work.  Love you guys.