F3NWInd

F3 NorthWest Indiana

Scarecrow

BACKBLAST – 8/22/24 – Mostly Core @The Hub

9 PAX came out for a promised core beatdown. After The Mick so gently pointed out my shortcomings delivering on my last Q promise for core and more, I had to take it up the challenge to redeem myself and deliver on a mostly core beatdown with minimal amounts of any extra fluff to give our core a rest during the beatdown. Here’s what I came up with:

Warm up:

  • Light pole lap
  • SSH x 20ic
  • Imperial Hillbillies x 10ic
  • Bean pickers x 10ic
  • Windmills x 10ic
  • Apollo Slowmo x 10ic
  • Perfect squat x 10ic
  • Perfect alt side lunge x 10ic

The Thang:

  • Mosey to the Sportsmans Club
  • Core Routine
    • Mtn climbers x 10ic
    • Alt plank kick through x 10ic
    • Makhtar N’Diaye x 10ic
    • Side plank crunch x 5ic
    • Other side plank crunch x 5ic
    • LBC x 10ic
    • Reverse crunch x 10ic
    • American hammer x 10ic
    • Toe touches x 10ic
    • Hollow hold ~20-30sec
    • Mtn climbers x 10ic
    • Cross climbers x 10ic
    • Side to side leg overs x 10ic (on your 6 over an imaginary block)
    • Rosalita whips x 10ic
    • Flutter kicks x 10ic
    • Outside arm climbers x 10ic
    • Sloooow climbers x 5ic
  • For the next exercises “imperial” indicates a knee to elbow crunch
  • Imperial 1 leg step ups x 10ic
  • Imperial other leg step ups x 10ic
  • Imperial 1 leg side step ups x 10ic
  • Imperial other leg side step ups x 10ic
  • Repeato Core Routine
  • Mosey back to flag for COT

Moleskin:
So pretty happy with how this all turned out! In all seriousness thanks to The Mick for the subtle call out even before the comment on the preblast. I had fully intended on something like this as the beatdown so the bricks and blocks comment had no direct bearing on the plan….but not that I say it, I guess it was still kind of his fault/encouragement for the design. Things were a little quite this morning which I’m going to take as a sign of focus and determination to get through my beatdown. Tclaps to Atticus for keeping us on track w/ our count, otherwise who knows what kind rep counts I might have had us do. In all seriousness nice work to everyone this morning for pushing through a bit of a different beatdown then what we’ve been dealing out lately at the Hub.

Until next time,
Scarecrow

BACKBLAST – 8/10/24 – On the Fly @The Hub

18 PAX came out for beatdown on the fly. I had planned on using the picnic tables at the Sportsman’s Club but since they were still cleaning up a concert/party from last night and forgot to notify in advance, I had to come up with other plans for our beatdown today. Here’s what we ended up with:

Warm up:

  • Parking lot lap
  • SSH x 20ic
  • Windmill x 10ic
  • Imperial Hillbillies x 10ic
  • Apollo Slowmo x 10ic
  • Perfect squat x 10ic
  • Perfect merkins x 10ic
  • Good mornings x 10ic

The Thang:

  • Mosey and grab to blocks per PAX
  • Mosey to parking lot by dumpster
  • Webicide 1-10
    • Block complex every 2 lines +1 rep
    • Run back to start and return to move block forward for next rep
    • Webicide 2-20
    • 2 arm row every line +2 reps
    • Move block forward before running back to start and returning for next reps
  • Farmer’s carry to MO7s hill
  • 10-1 ladder
    • Skull crusher bottom
    • Curls up top
    • Quadraphelia up the hill
    • 10 – 1 ladder
    • Military press bottom
    • Goblet Squat up to
    • Quadrapheila up the hill
  • Number off by 2 into two groups
  • Divide blocks in two piles
  • Each group planks in a side by side line
    • Plank pull through all blocks
    • Return pull through all blocks
  • Farmer’s carry blocks home

Mary:

  • Fire hydrants x 15ic / ea leg
  • Bird dog x 10ic same arm/leg combo
  • Brid dog x 10ic other arm/leg combo

Moleskin:
Nice job to everyone out there today. I was a little concerned about how thing would wind up working out when my majority plan heading into the beatdown got tossed out the window when Sportsman’s Club was unavailable d/t there party set up. The plan kind of came together slowly during the workout and ended up getting a nice workout in and kept the heart rate going throughout the beatdown. Tclaps to Boo-boo, Mickey Tints who came out for more mulching with Heisenburg, HHH, Fat Tire and myself. There was a big group of ruckers that included Editor and Tank who headed off early but included Atticus, Lights Out, Mufasa, Trader Joe and some others I’m missing. We had a beautiful morning for a beatdown and great to see a big group out to enjoy the morning.

Until next time,
Scarecrow

BACKBLAST – 7/30/24 – Less heavy things @The Hub

13 PAX came out to see what you can do without carrying heavy things around with you the whole beatdown. In my beatdown last week we carried two blocks around with us the whole time. This time around we had to bricks but sweated just as much as last time. Here’s what we managed:

Warm up:

  • Parking lot lap
  • SSH x 15ic
  • Windmills x 10ic
  • Bean pickers x 10ic
  • Imperial Hillbilly Troopers x 10ic
  • Apollo Slowmo x 10ic
  • Sumo squat w/ hip rotation x 10ic
  • Perfect merkins x 10ic

The Thang:

  • Mosey to grab bricks
  • Mosey to back hill
  • 1 hill repeat
  • Core block
    • Maks N’Tardys x 10 ic
    • LBC set
      • 5ic left arm to right knee
      • 5ic regular
      • 5ic right arm to left knee
    • Mtn Climbers x 10ic
    • Bear plank knee crunch set x 10ic
    • V-ups x 10ic
    • Side crunch x 10oyo / ea side
  • 1 hill repeat
  • Front press to overhead press x 10ic
  • 2 hill repeat
  • Front raise to side raise x 10ic
  • relocate around the side of the hill to avoid underground beehive
  • 3 hill repeat
  • Two arm row to fly x 10ic
  • 4 hill repeat
  • Wide curl to regular curl x 10 ic
  • 5 hill repeat
  • mosey to parking lot
  • 1-10 brick complex webicide
  • return blocks home
  • mosey to flag and plank out any remaining seconds

Moleskin:
As usual I often underestimate the amount of time to get through some of these sets so we went without one additional ladder that I had planned on doing. Everyone did a nice job of grinding through the humidity this morning with my best efforts at keeping us grinding the whole time. Nice work out there today fellas!

Until next time,
Scarecrow

BACKBLAST – 7/18/24 – Not your momma’s beatdown @The Hub

12 PAX came out and found out what it meant to lift and carry heavy stuff around the AO. I went with an idea for the beatdown that I had used once before; the farmer carry. To be honest, this backblast might be a little off because I lost my cheat sheet that I had everything written on. I’ve delayed looking for it but couldn’t find it, so we’ll get the major aspects of the beatdown down.

Warm up:

  • SSH x 20ic
  • Windmill x 10ic
  • Imperial hillbilly troopers x 10ic (8ct IST/Hillbilly combo)
  • Bean pickers x 10ic
  • Perfect squat x 10ic
  • Perfect merkin x 10ic

The Thang:

  • mosey to grab two blocks per person
  • farmer’s carry to back hill
  • 10-1 Block press/block squat ladder
  • farmer’s carry to corner of church
  • Ring of fire
  • rd 1 – wall squat holding 1 block in lap or overhead / curls
  • re 2 – wall squat holding 1 block in lap or overhead / front raise
  • farmer’s carry to MO7s hill
  • 10-1 both block 1 arm rows/two arm rows ladder w/ quadraphelia up the hill
  • farmer’s carry to return blocks home

Mary:

  • Fire hydrants x 10ic / ea leg
  • Donkey kicks x 10ic / ea leg

Moleskin:
That was a beatdown that sucked a little more then anticipated. And I had one more station planned over at the Sportsman’s Club that we didn’t get to. I’ll save that for another time. Everyone put in solid work today grinding through and getting some good forearm/grip strength burn in. Tclaps to all PAX today. For those that wondered why two COT videos, I was doing Heisenberg a solid by not starting the video with him and then apparently decided to cut him out of the video entirely, so we did a second one that included him. Just thought it would be funny to post both.

Until next time,
Scarecrow