F3NWInd

F3 NorthWest Indiana

Patmos

BACKBLAST – 3/24/25 – 10yr Manniversary Journey Part 1/5 @Patmos

8 PAX came out to start my manniversary week in strong fashion. It’s been a while since I Q’d at Patmos so I kept it to body weight and used the amp to help us get in a solid beatdown. Here’s what we managed, in spite of the stiff winds coming off the lake this morning.

Warm up:

  • Mosey snake fashion back and forth across the amp; circle at the bottom center of the amp
  • SSH x 20ic
  • Windmills x 10ic
  • Bean pickers x 10ic
  • Apollo slowmo x 10ic
  • Forward arm circles x 10ic
  • Rev arm circles x 10ic
  • Daft Punk lunges x 5ic

The Thang:

  • Merkins x 10ic
  • Squats x 10ic
  • Box jump x 10oyo (using an amp step)
  • Side lunge x 10ic
  • WW2 x 10ic
  • Derkins x 10ic
  • Bulgarian split squat x 5ic/ea leg
  • Step down x 10-2ct oyo
  • Flutter kicks x 10ic
  • Campbells dance party x 10ic (we missed this in the first two rounds but made up for them)
  • Mosey an amp lap
  • Repeato for 4 total

Mary:

  • Mosey back to the flag
  • Fire hydrants x 10ic/ea leg

Moleskin:
I had originally sort of assigned myself this date b/c I hadn’t been able to identify what my actual manniversary date was but thanks to Class Act digging through some old emails (how we used to distribute them) it has come to my attention that the 28th is my actual manniversary date so I will update for future reference. But it’s been a wild journey over the past decade of doing beatdowns with you all, some more then others, some in passing phases of their lives. This group has been a big part of my life during this period and safe to say that I’m a better person for the friendships, fellowship, beatdowns and CSAUPs over the years. Thanks to all you men and keep giving away F3.

Until tomorrow at the Hub,
Scarecrow

St. Patrick’s Day at Patmos

WARMUP

  • Top of the Morning to Ya x5 IC
  • Abe O’Vigoda x10
  • Imperial McHillbilly x10 IC 
  • Michael Phelps x10 IC 
  • Arm Circle Complex x5 IC ea direction
  • O’Motivator, 8-11 IC

THE THANG

** Paddy O’Big Chest – in the spirit of Mr Big Chest, each PAX can call out “Go Irish” at any time. Each TD scores x7 progressive Merkins. 5 PAX so we did sets of 7/14/21/28/35!

  • Gaelic run- indian run 2 laps around parking lot and walking path, end at picnic tables.
  • Connor Magee Traps & Tri’s-
    • Behind the back picnic table shrugs x10
    • Descending amp level Dips x10 IC
    • Repeato shrugs & dips at each level of the amp; we worked in 8ct Step-ups, Irkins, and Belfast (Bulgarian) Split Squats instead of shrugs because no one trusts Optimus and his neighbors so they bolted the picnic tables to the ground!
  • Mosey to the pull up bars
  • Daire (dah-rah), close enough to sounding like Dora- P1 5 pull ups, P2 Michael Flatley (Riverdance), x5 rounds
  • Mosey to bottom of the hill
  • Hill of Tara- side lunge up the hill. When a PAX yells “Erin Go Bragh”, the other PAX respond “Sláinte”, perform 10 WWIs with feet uphill, switch orientation and re-engage lunge walk (other side). Mosey down, repeato, we got in 2 rounds.

MARY

  • Potato Picker x10 IC
  • Dick Spring- Approximate 60 second Al Gore

MOLESKIN

Here’s the background on a couple renamed exercises-

  • The Gaels were the indigenous people of Ireland, hence the “Indian” Gaelic Run
  • Connor Magee, Irish bodybuilder nicknamed The Juggernaut. 
  • Tara- a famous hill in Ireland 
  • Dick Spring, Tánaiste, Ireland’s Deputy Prime Minister (VP equivalent) in 1993 when Al Gore began his Vice-Presidency.
  • The collective run/pull-up/push-up/squat theme was for an Irish lad known as “Murph”. 

It was a fair workout, nothing too crazy. The Go Irish set of 21 Merkins immediately followed the 3rd set of Dips which made it extra challenging.

Glad Gummy Bear decided to show up. IYKYK

Prayers included His continued mercy & intercession in our lives and for those in most need of His mercy.

Sláinte”

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