F3 NorthWest Indiana
Date: 1/9/25
Pax: Pacrat, Gummy Bear, Optimus, OCB. Crash, Muck (QIC)
AO: Wicker Park
I was looking over map of Wicker Park to think of a Q. I noticed the park has 5 picnic areas so I thought we would do some exercises in each area. Apparently, the map is not all the way accurate. We figured it out on the fly. Here’s what we did:
[Read more…] about Backblast 1/9/25: Picnic in JanuaryDate: 12/25/24
Pax: Pacrat, Gummy Bear, Optimus, OCB (POTD), Muck (QIC)
Old Faithful, 12 Days of Christmas Q. I had no other ideas so we brought it out of the bag.
Here’s what we did:
[Read more…] about 12 Days of Christmas @ The DumpDate: 9/6/2024
Pax: Pacrat, The Mick, OCB (POTD), Gummy Bear, Roadshow, Muck (QIC)
AO: Troy
I was not inspired to do anything special for this Q so I decided to go something similar that we did at my last Q. Here’s what we did:
Warmup
Yoga for 15 mins
Grab a pair of bricks. Mosey to the near corner of the lot.
The Thang
Curls x 25 OYO
Shuffle to the corner
Curls x 25 OYO
Shuffle to the corner
Curls x 25 OYO
Shuffle to the corner
Curls x 25 OYO
Shuffle to the beginning
Squat x 25 OYO
Shuffle to the corner
Squat x 25 OYO
Shuffle to the corner
Squat x 25 OYO
Shuffle to the corner
Squat x 25 OYO
Shuffle to the beginning
Overhead Press x 25 OYO
Shuffle to the corner
Overhead Press x 25 OYO
Shuffle to the corner
Overhead Press x 25 OYO
Shuffle to the corner
Overhead Press x 25 OYO
Shuffle to the beginning
Lot Lap. 10ct.
Curls x 25 OYO
Squat x 25 OYO
Overhead Press x 25 OYO
Repeato. Time.
Mary
Bricks Home. Mosey to Flag
Announcements & Prayer Requests & Word of Wisdom
Prayers for Pacrat’s father in law Dan. For his leg to heal.
Prayers for Coors’ rehab.
Prayers for The Mick’s friends and family. Many health concerns.
WOW:
No words of wisdom today.
Moleskin
I gave POTD to OCB. He was out in front most of the time and made good use of the bricks.
Muck
Date: 8/16/2024
Pax: Pacrat, The Mick (POTD), Gummy Bear, Optimus, Muck (QIC)
AO: Troy
After a few posts it felt like no running, a nice warmup and bricks were the right thing to do. Here’s what we did:
Warmup
Mosey Under the Bridge
Ragdoll 30 ct.
Doors x 20IC
5 to 1 Motivator
Toy Soldiers x 15 IC
Bean Pickers x 15 IC
Windmill x 15 IC
Broken Windshield Wipers x 20 IC
Yoga for 7 mins.
Grab a pair of bricks. Mosey to the near corner of the lot.
The Thang
Traveling Curls to opposite corner of the lot. Circle Up.
Flys x 15 IC
Traveling Curls to opposite corner of the lot. Circle Up.
Flys x 15 IC
Traveling Side / Front Raises to opposite corner of the lot. Circle Up.
Tricep Extensions x 15 IC
Traveling Side / Front Raises to opposite corner of the lot. Circle Up.
Tricep Extensions x 15 IC
Traveling Wrist Curls to opposite corner of the lot. Circle Up.
Clean, Jerk, and Press x 15 OYO
Traveling Wrist Curls to opposite corner of the lot. Circle Up.
Clean, Jerk, and Press x 15 OYO
Traveling Overhead Press to opposite corner of the lot. Circle Up.
Bent Over Rows x 15 OYO
Farmer Carry Brick Shuffle to Under the Bridge
Bricks Home. Mosey to Flag
Mary
NA
Announcements & Prayer Requests & Word of Wisdom
Prayers for Goon as he is going to college. He best start an AO up der, eh.
Portillos tonight in Schererville at 6:30.
WOW:
No words of wisdom today.
Moleskin
I gave POTD to The Mick. He did a good job in the workout and he brought money for Goon and brought items for the Blessing Box. Respect.
Muck
Date: 7/12/2024
Pax: OCB, Mister Brown (POTD), Gummy Bear, Optimus, Gatsby, Crash, Muck (QIC)
AO: Troy
I gnawed on some ideas on Thursday before I PB’d but decided to go back to Mary. Here’s what we did:
Warmup
Broken Windshield Wipers x 20 IC
Back Stretches for a 20 ct. per side. Repeato
Ragdoll for 20 ct. to Mountain Pose for a 5 ct. Repeato. Repeato.
Yoga for 7 mins.
Arm Circle Complex
Partner Up at the start of the lot lap
Mary
Mary Go Round: One Pax AMRAP while the other Pax runs a lot lap. 10 Burpees as a group after every round. We did the following exercises. 50 Burpees total.
Flutter Kick
WWI
Crunchy Frog
American Hammers
Superman 20ct. Repeato. Repeato.
Mosey to the gazebo, past the merry go round, at The Legion. Hop on top of a table.
Flutter Kick x 20 IC
WWI x 20 OYO
LBC x 20 IC
Plank 60 ct.
Superman 20ct. Repeato. Repeato.
Mosey back to the Flag. 10 Burpees on the way. Circle Up.
Flutter Kick x 20 IC
WWI x 20 OYO
American Hammers x 10 IC
Plank 60 ct.
Childs Pose 60 ct.
Announcements & Prayer Requests & Word of Wisdom
Prayers for Coors’ healing. Prayers for Laloyd and his family.
10 Year Anniversary on Saturday!
WOW:
10 years is in the books. What does your book say? What will the next 10 look like? I hope it’s a great one!
Moleskin
I gave POTD to Mister Brown. As I was getting the POTD award from the truck I found a broken bracelet in the lot. It had a 4 leaf clover charm. Mister Brown was wearing green so I decided to give it to HIM.
Muck