F3NWInd

F3 NorthWest Indiana

Kato

The Dump 7/19/23 Wednesday at Centennial Park

Pax: Optimus, HH, HHH, Federali, Gummy Bear, OCB, and Kato (QIC)

Warmup consisted of 19 IC of the following exercises: Bean Pickers, small arm circles forward and backwards, SSH, Perfect Squats. and Moroccan Night Clubs.

The Thang: Ran/Mosey from path of flag Starting point to the Jungle Gym. Partnered up to do Carolina Dry Docks 5 per leg and switching as the timer of the other Pax was climbing up the Jungle Gym with Right arm support only. Switch. Repeato with Climbing up Jungle Gym with left hand support only.

Ran/Mosey to the Race track strips (3).

Side straddles down one direction to break in path then side straddle back opposite direction as timer. Other partner does Mountain Climbers. Switch. Repeato the other way down side straddles.

Cariocas one direction down to center isle and back as the timer with one partner Pax. Other Pax does 10 Merkins first and then joins in Cariocas. Both directions done by team/partners.

Lunges together with partner down 1st half of path, 10 Merkins Single Count, Run backwards

Run/Mosey to Dog Park. Here’s what we did as partners. One Pax scaled/hopped right side first over the fence then one Burpee, then back over as the timer. Other partner pax did Squats. Repeato scaling/hopping over with left leading first over the fence with one Burpee then back over leaning left again.

Track work again. We repeated some of the above from my recollection.

Time bombs to 58 second counts. Al Gore clockwise. Then Squats Time Bomb to 58. Al Gore Counterclockwise. Squats Time Bomb to 58 Counter Clockwise.

Endex

Mosey back to Shelter 1. Prayer Requests.

COT/Video at Cars. Coffeeteria to follow at Bean Me Up Coffee

As always, it’s a pleasure to lead you men and young kids like AJ (HH) my lone nephew.

July 8th Fifth Week at Wicker Park “17/76 revisited” 7/8/23 Saturday

Pre Ruckers 6am-7am: Kato, Atticus, and Trader Joe (2.25-3.50 miles)

Pax: Kato (QIC), Coors, Crash, OCB, Atticus, Trader Joe, and Optimus

Warmup: Bean Pickers x 12, ACC x 12 (all directions), SSH x 33, Perfect Squats IC x 12, Merkins IC x 12, Squats IC x 12.

The Thang: Groups were as follows: Group 1 Crash, OCB, Kato, and Optimus. Group 2 Coors, Atticus, and Trader Joe. Pax as a Group, did their choice of 17/18 of the following exercises together to achieve the total goal within 45-50 minutes.

100 Forward Lunges

100-Yard Bear Crawl (300 ft)

100 Tricep Dips

100 Straight Leg Raises

100 4-second Plank Hold

100 4-count Side Straddle Hops

100 Air Squats

100-Yard Crab Walk (300 ft)

100 Pushups

100-second Side Plank Holds

100 Skier Jacks

100-second Wall Sit

100 Coupon Overhead Presses

100 Situps

100 4-count Mountain Climbers

100 Alternating Step Ups

100 Alternating Bird Dogs

76 Burpees

Cooldown: Good Mornings x 10 IC, Eyes closed Squat into one legged Squat up x 10 each leg, Eyes Closed Step Ups x 10, AL Gore to 58.

Moleskin:

To no one’s surprise, both teams excluded the crab walks. We avoided the rain!!!!!! Used Shelter One to our advantage either way. Saw a few more potential EH’d Pax but didn’t say anything this week to them. A ton of Good Mornings during the Pre-Ruck as usual.

Well, as you know I dropped out shortly after the crab walk which was tweaking my shoulder right off the get go. I knew that more damage would result if I continued later that afternoon to finish my crab walks somewhere dragging my butt on the grass and barely moving. I had to swallow my pride and live for another day. Trying to get this A.O. off to a good summer start to hopefully continue into the fall was what I was hoping for.

Naked Moleskin:

My anger got the best of me of this challenge due to watching the videos. The anger was other Pax form. I had to let go of that because all I can control is my form. So now, you all can be as sloppy as you want to be!

7/1/23 Wicker Park Ultimate F and First Tour

Pre-Ruck 6am-7am: Trader Joe, Destro, Atticus (5:30am), 2005, The Last Style Bender, and Kato.

Pax: Atticus (Respect), Optimus, Gingerbilly, The Last Style Bender, 2005, Destro, Peyton, Bob Villa, HHH, 4Howa, Crash, Family Guy, Come Back Kid (Sheano), OCB, and Kato (QIC).

Warmup: ACC x 10 each direction (big/small), Moroccan Night Club x 20, SSH IC x 25, Bean Picker IC x 15, Perfect Squats IC x 15, Merkins IC x 10.

The Thang: Mosey’d to the Sand Volleyball pits. We partnered up here to do wheelbarrows. Initial thoughts were in the sand. The only two foolish enough to do them were Destro/Kato. The rest did it smartly in the grass to protect they hands/shoulders. It was tough. We did the distance of one Volleyball court and back while switching partners.

Mosey’d to the start of the path around. On the Northwest corner, we did Carolina Dry Docks IC x 5 each leg with Moroccan Night Clubs in between sets IC x 15.

Mosey’d to the first set of benches (1/4 mile). There we did Squats IC X 20.

Mosey’d to where the path meets the Culver/Walmart/Cabela’s path link up (1/4 mile). There we did Leg Lunges x 10 each leg OYO.

Mosey’d to where the Highland downtown path meets Wicker Park (1/4 mile). There we did Big Boi Situps x 10IC.

Mosey’d to the port-a-potty by the UF field. There we did all the exercises above to finish.

Mosey’d to the Eternal Flame to do Mary/COT until the UF’ers were done. We did Pickle Pounders x 10IC, Bird Dogs IC x 10, and Fire Hydrants x 10IC.

Moleskin: Great work men! When I did the poll this week about Ultimate Frisbee at Wicker Park, I didn’t mean to cause confusion or a divide for those who normally travel south. There was previous talk about how the open field on the Southeast side of Wicker would be a great spot for UF but also continued exposure of us out here each Saturday. I tapped some wisdom with a few Pax and just decided to offer both a Beatdown and for those wanting to play UF too. Glad I did as we had six Pax that took the full tour of Wicker Park with PT sprinkled in. I am hoping that going forward if Wicker Park on Saturdays is to continue with support, that we have Ultimate Frisbee on the 3rd weekend for the remainder of the summer before it gets cold. I do believe this will also bring new Pax into www.F3NWIND.com

If exposure is what we were expecting since the launch, I think the following would tell you so. When we were at Purple Steer for breakfast (Biggby Coffee staff still slow), the waitress mentioned she had seen us working out the last few weeks on Saturdays.

For those who worked out we probably were just shy of 2 miles is my guess. The UF guys probably got in 5-6 miles?!?!?!

Naked Moleskin: Due to our exposure with the previous three workouts at Wicker, we were initially able to get Come Back Kid to jump into Sharknado. He had to leave early last week for prior obligations so only 2005 was able to get his initial contact information. 2005 kept him in the loop for this week and we were finally able to give him the COT naming that he so deserves.

This was the same situation for Park Place as he just jumped into our workouts as he stood on the walk/run path watching us. I hope Park Place (Stan B.) comes back at some point this summer! I hope going forward we continue to stop mid-workout to explain who we are and encourage them to jump in and join us. Again, this doesn’t have to apply to only guys, we need to EH the ladies we see on the path too. We need to simply say, “Is there a guy you know or in your life that would benefit from this?” This COT was pretty awesome, can’t describe the feeling but it special. I meant to have everyone do the COT video stepping in front of the flame but the rain and being soaked made me forget. Make sure Pax to Potty before you come to Wicker as toilets may not be a given yet alone TPee. Some of us got lucky with the West Pavilion being open for staff to set up for something later that day. I would suggest bring TPee and or Dude Wipes just in case of a Bear Attack.

Again, a pleasure and honor to blindly lead you men!

-Kato

P.s. For those who came out expecting to see the 20 yard dash race between Ginger Billy and Kato, I am sorry! Honestly when I pulled up from the Pre-Ruck and saw Ginger Billy, my stomach dropped as well as my jaw. We both decided the rain and conditions would not be safe. To be continued……………….

6/28/23 “Define a Wall Sit” At The Dump

Place: Centennial Park

Weather: Smoky

Pax: Bob Villa (Late), OCB (Late), Pacrat (Late), Optimus, and Kato (QIC).

Warmup: Good mornings x 5, ACC x 10 each direction big and small, Perfect Squats x 10 IC, Hillbilly x 10IC, Imperial Stormtroopers x 10IC, Squats x 10 IC.

The Thang: Ran to the backside/frontside of the Pavilion. There we did Right Step Ups IC x 20, Left Step Ups IC x 20. We did Picnic Table Presses x 100IC. From here we went on stage and partner’d up the best we could with 5. This was a partner Dora. One Pax did a Wall Sit while the other Pax did two No Surrenders (1 each leg) and did a box jump to the next level x 4. Ran back to the stage (all as the timer). We did this x 2.

We stayed on the stage for a few more exercises. Al Gores Clockwise to 58. Perfect Squats x 10IC, Al Gores Counter Clockwise to 58. Squats x 10IC. Moroccan Night Clubs x 20IC.

We went back to the 5 spinning doors at the back of the Pavilion where we did Wall Sits counting to 100 in Clockwise direction.

Did another set of Al Gores Clockwise to 58, Perfect Squats x10IC, Al Gores Counter Clockwise to 58 count, and one other exercise?

We went back to the 5 spinning doors at the back of the Pavilion where we did Wall Sits counting to 100 in Counter Clockwise direction.

Did alternating Leg Lunges from the bottom of the path of the Pavilion to the Road. Mosey’d back to Shelter 1.

Mary: Mary was not Mary. We did 5 Good Mornings. We did this circle of trust but locked arms with our backs tilted in at 45 degrees with 58

Moleskin: 3/5 Pax were late even though they have parked in the new place a few times already. I forgot the 1776 Challenge had Wall Sits. After the workout we attempted another set of Wall sits, turned out it was less than 60 seconds. Had to repeat this and did about 2 minutes the second attempt. Great job Pax!

Always a pleasure to lead

-Kato