F3NWInd

F3 NorthWest Indiana

Kato

9/27/23 The Dump at Centennial Park “Winging it again”

Pax: Crash, Gummy Bear, OCB, Optimus, and PacRat (BackFat)

QIC: Kato

Warmup: Done on time and just enough

The Thang: Each Pax wore their ruck or weight vest and took a cinder block from Shelter One to the Amp and Back!

Moleskin: Crash and PacRat helped me plan this Q

Naked Moleskin: The block lunges on those short steps weren’t the greatest but lesson learned. Holding two blocks for a few seconds is not too bad. Grip strength=longevity

As always, long live the DUMP! Thank you for allowing me to lead you into the darkness

9/20/23 The Dump “Rotten to core”.

QIC: Kato

Pax: OCB, HHH, HH, Crash, Optimus

Warmup: SACF, SACB, BACF, BACB x 10. Perfect Squats x 12, Perfect Merkins x 12, Hillbilly x 12, Squats x 12, Bean Pickers x 12, Merkins x 12, Good Mornings x 5.

The Thang: With a block, we lined up right by Shelter 1 in the parking lot. We did a Big Boi Situp with a block into Block Push-up, into a Man-Maker? The key to this was how you got up from the Big Boi Situp because I gave no instruction. We did this for about 30 yards.

Then we used our blocks in our version of pass the cinder block. Holding the block in stand position we pass the blocks hand to hand slowly. Clockwise and Counterclockwise. This was intended to work grip strength and core by the turns. I mixed in bean pickers x 12 in-between these sets. Then we did clockwise and counter clockwise waist cinder block passes. All of the above exercises alternated.

With the block again, we head back to starting point with Big Boi Block situp into a Block Pushup then Man-Maker the length of about 30 yards. Some did Murder Bunnies as time ran out.

Moleskin: Felt bad HH was limited due to the block weight as I didn’t want it to injury him potentially so he modified.

Good sweat and good job Pax! As always, pleasure to lead you men!!

p.s. Happy Birthday to Momma Shih

-Kato

Dump Squats 9/13/23 Wednesday at Centennial Park

Temps: Cool

QIC: Kato (Dan Shih)

Pax: Federali-Respect (Tim O’Brien), Roadshow (Brian Hunter), Optimus (Brett Batema), OCB (Atta Tawil) , Bob Villa-Respect (Kevin Grooms)

Warmup: Legs, arms

The Thang: In Shelter 1, we did shoulders and legs mixed in with some stretches of abs/lower back.

Moleskin: Honk Honk

Naked Moleskin: Sometime life throws your cinder blocks, and you have to make lemonade!

8/18/23 Troy “Dragging Ass”

Pax in attendance today: PacRat, Lil Wayne (Respect), Optimus (Pre-Respect), Coors, OCB, and Kato (QIC)

Warump: 6, 4, 2 Piece

ACC B/F x 10 each direction, Perfect Squats x 30 IC, Moroccan Night Clubs x 30, Squats x 15 IC.

Another 6, 4, 2 Piece

The Thang: One Pax did 5 Burpees per Egg

The other Five Pax had to all take turns being Buddy Carried by all four major limbs. The distance for this to the first safety zone was about 40 yards.

From here, the 5 Pax carried Picnic table about 40 yards to corner of Troy Lot.

Premise of today was The Pax with the egg/burpee had to plan how many burpees to do based on travel time of the 5 other Pax. This Pax, which was all of us taking one turn, had to do their burpees fast then carry eggs safely within the designated zone, then aim/fire.

Endex: Spin the Bottle x 3 (two for PacRat, and 1 for Coors)

Moleskin: Well, the explanation in the beginning was bad on my part for OCB. I apologize! I was trying to be very conscious of everyone’s aliments today. From running the 6, 4, and 2 piece down to how buddy carry and picnic table carries were. The whole thing points back to this Study at U of M. Grip strength has strong ties to longevity. We worked on that some today. The other big thing is sometimes you might be in a situation were you need to safely move someone to safety. You may not always have 5 ppl to help you. You may not have the time we had today between the two wave points. You may not have that safety zone I created that no one used. You sometimes have to do the next best thing is find the closest cover. Sometimes you may not be able to help that other person and have to worry about your own safety first then come back to someone in need. Words to all live by and fit into your daily lives. My Favorite Q this year so far until I heard about tomorrow’s Co-Q at Wicker/Thicker Park 8/19/23 with PacRat and Bob Villa!

Thanks for letting me lead/play with you all this morning

“Lolla Bender” 8/9/23 Wednesday at Centennial Park.

Warmup: Backside of Shelter 1. We did the following. ACC x 10 (2 directions, 2 big, 2 small). SSH x 20, Fist Merkins x 10, Perfect squats x 10, SSH x 20 again, Merkins IC x 10, squats IC x 10.

The Thang: We ran to the AMP to catch our first show at the Perry Stage. Unbeknown to the Pax, they were the headliners. We did squats into flying squirrels x 5, Perfect squats x 10, took a set break and cleaned up the amp. Came back to repeato?

Mosey, next to catch the next band at the water front BMI stage. There we did Merkins x 10, SSH x 20, squats x 10 IC.

Mosey, to the base of T-Mobile stage next. There we heard a sick ballad of Stairway to Heaven. We did some LBCs x 20 OYO. Then we ran up weaving through the crowds to get to the top going in-between each landing pad. There we did some more side crunches x 20 each side. We did Al Gore Time bombs, followed by Perfect squats time bombs all to 58 count. Then we ran back down to the base weaving through each landing pad.

From here we ran back to catch the last act at the AMP aka BMI Stage. We picked up some more garbage while doing leg stuff. End of workout and mosey’d back to Shelter One.

We had our FNG Jared give a good first prayer which was not expected but grateful.

Moleskin: I knew some Pax might be late and I had faith that the FNG from Phil and Mike will show so I lingered with the warmup. Lil Wayne keeps getting at it. He ran with me in the back most of the workout so I kept telling him to stick with it. #TrustTheProcess Great to see a grand total of 8 this morning at Centennial Park. Coffee was great as usual.

Naked Moleskin: I’m probably too old to being going to Lolla but I’ve learned how to sneak into things and its been fun. If you haven’t been there, the two big stages of Bud Light and T-Mobile are truly like a mile a part. There are 4-5 more stages tucked between these headliner stages so when trying to catch bands sometimes you have to come listen to 1-3 songs and jet to the next stage. That’s what I was hoping to show today. Move move move with some exercises sprinkled in.

As always, it’s a pleasure to lead you men. Until next time

p.s. if i forgot the actual precise workout exercises, give me a pass I’m 47

Shihcrest Out