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F3 NorthWest Indiana

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Al Gore Year 1 Manniversary, The Hub, 3-Dec-2020

WARM UP

  • Hip circles, x5 IC, ea direction 
  • Motivator, 1-5 IC
  • Perfect squat x15 IC
  • Bean picker x10 IC
  • Hillbilly x15 IC
  • Toy soldier x10 IC
  • Motivator 6-12 IC

THE THANG

Coupons to the house

  • Alternating lunge twist w/coupon x20 IC
  • Partner: Power tricep dip (think Power Merkin) x15 IC
  • Double Merkin burpee x5 OYO
  • Alternating side lunge curl x20 IC
  • Power tricep dip x15 IC 
  • Double Merkin burpee x5 OYO
  • Jump twist, left, x20 IC
  • 1-armed row x10 IC 
  • Jump twist, right, x20 IC
  • 1-armed row, other arm, x10 IC
  • Colonel Trautman (partner relay, 3 pull ups, 10 merkins, chilly jacks x10 cc then chillcut), 7:00 minutes
  • Global warming (circle of death, Al Gore shuffle w/ intermittent exercises), 4:00 minutes

Return to the flag (keep coupons)

MARY

  • Dolly w/ coupon hold, x15 IC
  • J-Lo x10
  • J-Lo, other leg, x10
  • Homer to Marge to Mr Burns, x3 IC….. ran out of time

MOLESKIN

1 year in the books, although it was partially virtual due to COVID and interrupted for a couple months with work. In hindsight, COVID isolation workouts are not so bad but the inability to work out due to work schedule was absolutely miserable! 

Coming back after a couple months of absolutely zero exercise was a challenge to say the least. It’s a good thing I don’t have to wear jeans every day b/c right now a few of those pair are kinda tight!! 

I am thankful for the blessing this group is and for the encouragement each of you provide in your own way. You guys serve as the catalyst challenging me (making me challenge myself) to get better every workout. 

“Physical strength is measured by what one can carry; spiritual strength by what one can bear.” -John Wooden

BACKBLAST 12/1/20 Troy Murph

PAX: PacRat, Coors

2 pax rushed into the parking lot to get going on the Murph. I noticed the F3 sticker on a van in front of me and knew immediately that PacRat and I have gotten into a solid groove of showing up 1-2 minutes after the workout is scheduled to start. I’m telling you, these dark cold mornings makes it hard to get there on time.

The Thang (Murph)

1-mile run

100X pull-ups, 200x merkins, 300x squats

1-mile run

Moleskin

We were few but mighty! Both of us fought through shoulder injuries and fatigue. We weren’t trailblazing by any means, but we put in a great effort. We enjoyed some great fellowship on the run portions. Hopefully we will see more of you soon! Don’t let the cold and gloom scare you away from some solid beatdowns!

BACKBLAST 12/1/20 The Hub – Monkey Humper Ladders

8 PAX posted at The Hub this morning. What did we do?


Warm – Up

Bean Picker – 10

Monkey Humpers – 20

WindMill – 10

Burpees – 5

Monkey Humper – 20

Parking lot lap

The Thang

Go the parking Lot by the Dumpster and by the gravel lot

Suicides 10 lines/while waiting do 100 bench press

Ring of Fire Concept/Holding a Superman until the person in front of you calls your name. 

Suicides 10 lines (again)

Ring of Fire with Superman 

20 Monkey Humper

Suicides 10 lines

Ring of fire with Superman

30 lbc

Monkey Humper 20

Leave Coupons and Go the the Gary Sportsmans Club

Pinkie Pie 1-5 5-1

Lbc 30

Pinkie Pie 1-5 5-1

Lbc 35

Monkey Jumper 15

Run over to Coupons then to flag

MARY

Superman -30-40 seconds

Superman -1 min

WW1 10

Uppercase ABC

Lowercase ABC

Superman -30 seconds

Flutter Kick -20

Freddy Murcury -10

Moleskin – thank you everyone who posted in the cold this morning. Where was everyone? Glad to see The Mick.