F3NWInd

F3 NorthWest Indiana

BackBlasts

BACKBLAST: Wednesday, 06/18/25 Waisted time? @ The Dump

Date: 06/18/25

PAX: Beaker, Nuthouse, Optimus, and Roadshow (QIC)

Warm Up:

  • 10x IC ACC
  • 10x IC Windmills
  • 10x IC Moroccan nightclubs
  • 10x IC Beanpickers
  • 10x IC Toy soldiers

The Thang (Legs & Core):

  • 100x Jump squats
  • 100x Low flutters (4 count)
  • 100x Mountain climbers (2 count)
  • 100x Coupon American hammers (2 count)
  • 100x Goblet squats
  • 100x Pickle pointers (4 count) – to time
  • Take 3 laps around shelter when you can’t continue or form breaks

Moleskin:

I think it rains half of my Qs. I took an idea from Coors and from Nuthouse. I wanted to use the “to failure” sets and at your own pace and came up with this. The idea was you would do as many of an exercise as you could. Once you couldn’t do anymore, or your form broke, you would take a few laps round the shelter to recover. Ideally I had this planned for the stage and we would run up and down the steps, but I couldn’t trust the spotty rain – and good thing too because it came down hard a couple times.

We got through about half of my list (I didn’t expect to finish). I will probably use this again, but I might break them down into smaller blocks and repeato to get through more exercises. However, I did want to bring each one to failure, so sticking with them for the full amount did achieve that.

Thanks for everyone who showed up! This is a short one, but I look forward to seeing you all Friday for something different.

WoW:

Be flexible – your plan can go out the window very quickly and you can’t just stand there wondering what to do. Plan for something happening and practice coming up with stuff on the fly. Eventually the unplanned will be part of your plan.

#SYITG

Back of the line, 59

WARMUP

  • Good Morning x5 
  • Michael Phelps x10 IC
  • Abe Vigoda x10 IC
  • 8ct Imperial Hillbilly x10 IC 
  • Toy Soldier x10 IC
  • Daft Punk x5 IC

THE THANG

  • Merkin x10 IC
  • Goblet Squat x10 IC
  • Curl x10 IC
  • Skull Crusher x10 IC
  • Swing x10 IC
  • Bent-over Row x10 IC
  • Light Pole lap
  • Repeato the set 4.9 times (total 5 x10 + 1 x9)

MARY

  • 59-second Intervals
    • Wall Sit (NO HANDS)
    • High Flutter

MOLESKIN

Whether I’m ready or not, the 50’s and I are parting ways very soon. I’ve been struggling with this transition but am realizing that this inevitability is no different than any other scenario we face every day. It’s all a matter of perspective. I can call it a struggle or I can view it as an opportunity, a curse or a blessing, a burden or a gift. Recognizing a blessing can oftentimes be difficult because we take so much for granted. One blessing that is readily obvious is YOU, this group of faith based leaders and high impact men and the place you hold in my heart. I know I am truly blessed with so much and you are one of those gifts. Thank you, whether you realize it or not thank you, and know I don’t take you for granted.

Prayer intentions were for Lights Out’s dad & family, Mufasa, Scarecrow & Jennifer.

BACKBLAST: 6/17/25 @ The Hub: 3 10s and a JBL

9 PAX ventured out on a balmy morning for intentional reps and lots of sweat.

WARM-UP

SSH x 20IC, Bean Pickers, Hillbillys, Arm Circles (front and back), Knee Raises, Hip Openers: All x 10IC, Perfect Squat, Perfect Merkin, Perfect 2-arm Row: All x10IC, and finish with 10 Body Builders IC.

THE THANG:

Mosey to the parking lot line with coupon. We completed the following 10 exercises all with slow and deliberate civilian count reps x 10 for each exercise: Coupon Squat, 2-Arm Row, Merkin, Curls, Front Raise, Military Press, Skull Crushers, 1-Arm Row (10 reps each arm), Calf Raises, Coupon Complex.

Then, we kept the same exercises above in the same order, but added the JBL twist. JBL stands for: Jog, Bear Crawl, Lunge. So, we went 10 parking lot lines, starting with the jog down and jog back and then repped as many coupon squats until the last PAX completed 10 reps. Then, we bear crawled 10 parking lot lines, jogged back and completed as many 2-Arm Rows until the last PAX completed 10 reps. Then, we lunged 10 lines, jogged back and completed as many merkins as possible until the last PAX back completed 10 reps. Etc., etc., through all 10 exercises. Thus all PAX did at least 10 reps for each exercise, with the most reps varying between 12 and 37, depending on the exercise and PAX. The 10-10-10+ as I like to call it!

I then quickly added up all the max reps for the 10 exercises, with our total coming to 205 max reps. We quickly partnered up and each partnership had to complete 205 total reps of any of the above exercises they chose, with the timer being the partner jogging down to the far light post and back.

We then carried our coupons back to the flag.

MARY:

We had just enough time for a few ab exercises. We completed 10 LBCs IC, 10 Freddie Mercurys IC, and 90 seconds of Homer to Marge.

MOLESKIN: I was doing a few minutes of broga before typing this, and realized how smoked my shoulders are! Thanks for all the dedication and grit this morning, men! A tough workout with little chatter, but I didn’t hear a single person complain. O.G. was my partner at the end, and that guy just pushes and pushes; thanks for pushing me!

I love grabbing the Q because it really does make me work just a little harder than I normally would, and that’s not a bad thing. I try and push myself pretty hard most days, but when all eyes are on you when you lead, you seem to find just a little extra. That’s a lot like life and leadership in any respect. Lead well, bros, in all you do as you never know who is watching. I can guarantee you this: Someone IS watching you! Be the leader they need you to be; be the leader I know you can be. You are all great leaders.

We prayed for Lights Out’s Dad, for Mufasa to find employment soon, and for Scarecrow’s upcoming marriage. I’m so grateful for the 8 brothers that came out today. If you weren’t there, though, please know you are missed. Truly! Hope to see all of you out in the gloom soon! Until next time, much bro love.