F3NWInd

F3 NorthWest Indiana

Patmos

Form Week – Leg Day

Date: 03/10/2025

Location: Patmos

Pax: OCB (QIC), PacRat, Al Gore, Optimus

Warm Up:

10 – Bean Pickers

10 – Wind Mills

10 – Willy Mays Hayes

10 – Toy Soldiers

10 – Arm Circles Complex

10 count standing Quad stretch each leg

25 SSH (IC)

The Thang:

head to the amp and perform an exercise at each level

10 – Squat (IC)

up a level

10 – Perfect Squat

up a level

10 – Monkey Humpers (IC)

up a level

10 – Seated Squats (IC)

up a level

10 – Jump Squats (OYO)

3X

10 – Lunges (IC)

up a level

10 – Left Leg Bulgarian Split Squats (IC)

up a level

10 – Right Leg Bulgarian Split Squats (IC)

up a level

10 – Left Leg Step-Ups

up a level

10 – Right Leg Step-Ups

3X

at the Picnic tabels we did:

10 – 8 Coutn Step-Ups

10 – Picnic Table Leg Presses (OYO)

10 – Left Leg Calf Raises

10 – Right Leg Calf Raises

Hold Al Gore for 30 seconds until time.

Moleskin:

I love form week and wanted to run a quick course on Leg exercises. We focused on keeping our backs straight, our weight on our heels, our knees at 90 degrees or lower, and our movements slow and deliberate. I don’t know about the rest of you guys, but my legs were smoked! I hope you guys got something out of it. SYITG OCB OUT!

Monday at Patmos

PAX: Peyton (Q), OCB, Gummy Bear, and Pacrat

Warm Up: jump rope with plank jacks, with mountain climbers, with the patmos, with the roadshow x4 with jump rope after each session.

The Thang: 4 stations – gravediggers with medicine ball, kettlebell swings, bent over rows with block, and cleans with 40# sandbag x 3 and also included suicides at 65% then, 75%, then 85%, then 100%

Mary: LBC’s, Leg Raises, High Dollys, Low flutter kicks, Alabama Prom Nights & LBC’s

Moleskin: Jump ropes for all the Pax … well done this AM men, everyone gets an A plus!

Tony Little @ Patmos

Pax: Peyton (Q), OCB, Optimus, Gummy Bear, and Pacrat

Warm Up: Tony Little marching, side straddle hops, squats, squat jumps, the patmos, half burpee, wood chops, the roadshow

The Thang: 3 stations with 2 runners as timers – we did 3 rounds; station 1 was 60 pound lunges, station 2 was 40 pound clean and snatch, station 3 squat wall ball throws – with a 55 meter run – Tony Little marching.

Mary: Rosalita Whips, low dollys, high dollys, low flutter kicks, high flutter kicks, LBC’s, fire hydrants, donkey kicks – also did some hillbilies and knee crossovers

Moleskin: Way to start the week fellas – I remembered … Mondays are Patmos are the warm up for the week! I got it … I appreciate the penalty extra work!

Aye’

Peyton

President’s Day @PATMOS

2/17/25

PAX: OCB, Optimus, Al Gore, Pacrat, Gummy Bear

Here’s what we did after some stretching and jogging, an exercise for every Prez can you detect the Burpee Pattern?

Patmos Presidents’ Day

  • Washington 10 Dips IC
  • Adams 10 Incline Merkins IC
  • Jefferson 10 Step Ups IC
  • Madison 10 Bulgarian SS IC R
  • Monroe 10 BSS Ic L
  • Quincy Adams 10 Dips IC
  • Jackson Incline Merkins
  • Van Buren 10 Step Ups IC
  • Harrison 10 Burpees
  • Tyler 10 BSS L
  • Polk 10 BSS R
  • Taylor 10 Burpees
  • Fillmore 10 Dips IC
  • Pierce 10 Incline Merkins IC
  • Buchanan 10 Step Ups IC
  • Lincoln 15 Burpees
  • Johnson 10 BSS IC L
  • Grant 10 BSS IC R
  • Hayes 10 Dips IC
  • Garfield 15 Burpees
  • Arthur 10 Incline Merkins IC
  • Cleveland 10 Step Ups IC
  • Harrison 10 BSS IC L
  • Cleveland 10 BSS IC R
  • McKinley 15 Burpees
  • Roosevelt 10 Dips IC
  • Taft 10 Incline Merkins IC
  • Wilson 10 Step Ups IC
  • Harding 10 Burpees
  • Coolidge 10 BSS IC R
  • Hoover 10 BSS IC L
  • Roosevelt 10 Burpees
  • Truman 10 Dips IC
  • Eisenhower 10 Incline Merkins IC
  • Kennedy 15 Burpees
  • Johnson 10 Step Ups IC
  • Nixon 10 BSS IC R
  • Ford 10 BSS IC L
  • Carter 10 Dips IC
  • Reagan 10 Incline Merkins IC
  • Bush 10 Step Ups IC
  • Clinton 10 BSS IC R
  • Bush 10 BSS IC L
  • Obama 10 Dips IC
  • Trump 10 Incline Merkins IC
  • Biden 10 BSS R IC
  • Trump 10 BSS L IC

MOLESKIN:

This was a fun last minute idea on how to honor President’s Day with some presidential trivia. As alluded to in the COT post, I am the Presidential History buff and Pacrats pretty smart with it too. Everybody knew something tho and could name some especially as the later President’s came up.

Prayers were said in gratitude for our Country, Freedom, and the many men who served the office of President. Good time was had at coffee as well were all 5 PAX showed and hung for a bit. Bundle Up again tomorrow it’s finna be cold again! Great job OCB, Al Gore, Optimus, and Pacrat toughing out the cold, I don’t think it was too too bad and I hope I made it bearable with this 🙂

-GB

Moving Day

Date: 02/10/2025

PAX: OCB (QIC), Gummy Bear, Optimus, PacRat

Location: Patmos

10 Bean Pickers (IC)

10 Windmills (IC)

10 Toy Soldiers (IC)

20 SSH (IC)

10 Squats (IC)

10 Merkins (IC)

10 Imperial Storm Troopers (IC)

10 Hillbillies (IC)

March to amp

Ground floor 10 – 8 count Body Builders (IC)

1rst step 5 Burpees (OYO)

2nd step 10 – 8 count Step Ups (IC)

3rd step 10 Incline Merkins (IC)

4th step 10 Dips (IC)

5th step 10 Box Jumps (OYO)

Repeat 

Mosey to playground

5 Pull-Ups to 3 Burpees

3 Rounds

Mosey to hill

10 No Surrender (IC)

Run up hill 

5 Burpees (OYO)

3 Rounds

Back to the amp

Ground floor 10 – 8 count Body Builders (IC)

1rst step 5 Burpees (OYO)

2nd step 10 – 8 count Step Ups (IC)

3rd step 10 Incline Merkins (IC)

4th step 10 Dips (IC)

5th step 10 Box Jumps (OYO)

Back to flag 

20 ww1 

20 lbc 

20 flutter kick 

20 leg raise 

1.5 minute plank 

Moleskin:

So, I stupidly signed up for a Golden Sombrero while I am moving out of my old place and preparring my new place, but maybe it’s just the right amount of stupid! I don’t know if I can remember the last time that I worked this hard. Thanks again to all of the PAX that gave me a big headstart push on my move in/out. You guys definetly took a lot of the stress out of it. Anyway, I’ll keep plugging away at it and still finish my Golden Sombrero week. The weather wasn’t bad and the PAX showed up and got down to business. I tried to keep the movement steady with plenty of bursts of intensity, what with the burpees and body builders and hill sprints and all that. I hope you guys enjoyed it!