F3NWInd

F3 NorthWest Indiana

The Dump

BACKBLAST – 3/18/26 – Double Dare!

PAX: Dr. Scholls
Q: PacRat

It was cold. These high 20’s low 30’s days are getting colder now that they are interspersed with 75-80 degree days. Even low 40’s when humid and windy are hard to tolerate.

It’s 0530 and I’m warming up, and Dr. Scholl’s lands it. We circle up, reiterate the reason we are there, who we are, and what we do.

0531

WarmUp

ACC Forward – Mission Statement
ACC Rear – 5 Core Principles & Credo

Bean Pickers x10 IC
Hillbillies x10 IC
ISTs x10 IC
Arm Warmup Complex IYKYK
SSH x30
Perfect Squats FTH x10
Perfect Merkins x10

Grab your coupon, and hump it to the stage of Amp 2.0

Mosey lap 2 long laps. A little over 1/3 of a mile. Grab your coupons again and place them on the middle tier of the Amp

TheThang

OK I’mma level with you chief. It’s loosely an obstacle course. The only real obstacle is running out of breath. but it was fun to think of it as one

  1. Start on the stage and perform 7 burpees (yellow box)
  2. Run to the 1 and either perform 3, 8-cout step-ups, OR 3 Sumo box jumps, then level up
  3. Walk to the 2, then perform the other (if you started with step-ups, switch to box jumps and vice versa)
  4. Grab your coupon (indicated by the stars) and perform 20 coupon rows
  5. Walk to the 3, then pick – 3, 8-count step-ups, or 3 Sumo Box jumps
  6. Wlk to the 4 and do the other
  7. At the top, in the yellow square, perform another 7 burpees
  8. Run back down the amp to the stage
  9. Run 1 lap (the paved wings, and the asphalt path. Just as you see in the above pic). End on stage

Repeat this for 3-5 sets. However long it took to get to 6:07a

Recover, grab your coupon, walk it to the stage, then walk it back to the Flag

Mary

Not too much, but some Broga stretching, etc

0615

Moleskin

There you have it. I had a Amp plan, but this came to me right when I woke up. I’ll keep my Amp plan for Patmos.

For those that were there, Double Dare was a Nickelodeon show before Nickelodeon was known as Nick and when it had a more wholesome approach to entertainment. In 7th grade, I remember running off the bus to get to the living room TV to watch it right as we got home from school. The set seemed so much bigger then, and the obstacles seemed much more difficult. But all the kids talked about Double Dare and how awesome it was. Another win for the late 80’s / Early 90’s.

PacRat and Dr. Scholls with Double Dare host Marc Summers

Dr. Scholl’s and PacRat with Double Dare host Marc Summers

The main reason we stuck to Burpees instead of Merkins is because Elsa put us through the ringer on Tuesday. We were toast and did so many damn merkins it almost felt like The Murph. We went up and down downtown Highland and we loved it. If I counted correct, we were a hair short of 200 merkins. and close to 100 were the hard way. The running and steps added plenty of cardio, and we couldn’t effectively travel with the coupon.

Well good on ya mate for hanging with us. Come on out to the Dump. We’d love to see you there.

73’s

PacRat
KD9GNS

Form week **LEGS** @ THE DUMP

I got there right at 5:30 and saw pax waiting on me! Here is what we did

Warm up:

SSH

Willie mayes hayes

right leg over left

left leg over right

dancing rockettes

bean pickers

Mosey to stage

Thang:

PROPER SQUATS

  1. Knees never past your toes
  2. ass breaks 90 degrees
  3. dont “duck” your feet
  4. back straight– look up if you need to
  5. spread your chest

Perfect squat 12 IC

lap

al gore ring of fire timer 3 jump squats

12 perfect squats IC

lap

perfect squats 12 IC

hold angry chair line of fire down and back — 3 jump squats

lap

PROPER STEP UPS

  1. back straight
  2. knee ankle hip alignment– foot knee hip making 90 degrees
  3. dont use back leg

10 8 count step ups IC

lap

10 8 count step ups

lap

10 8 count step ups

lap

PROPER LUNGES

  1. knee never past your toe– will mess up your patella tendon
  2. drop straight down
  3. “hips on a string”
  4. knees never bang off the ground

10 4 count step ups

mini lap

10 4 count step ups

mini lap

10 4 count step ups

mini lap

Mosey back to flag

PROPER DEADLIFT

  1. shoulder width
  2. spread chest
  3. drive hips
  4. knees never past your toes

6 deadlifts IC

TIMEEE

Moleskin:

Nice work this morning fellas. Form week is always a good time to slow the cadence down and explain good form and technique. I hope you liked the Q and found it informative.

Thanks for letting me lead fellas

Crash

Backblast @ The Dump

Date: 03.11.26

PAX: Dr. Scholl’s (Q)

1 PAX focused on the form on one exercise this morning.

AO: The Dump

Warm-Up: 4 min.

Me staring into the cold, wet rain.

The thang: 40 minutes

1000 step-ups.

Mary: N/A

Moleskin:

Form week. Decided to focus on one thing – the step up. Below is a technical discussion of the muscles the movement uses, as well as some trouble-shooting.

The general purpose of the step-up assessment is to measure the strength and stability of 3 muscle groups – the gluteus Maximus, the hamstrings, and quadriceps. This also tests balance. When you step-up, the leg doing the step up should be in full extension before you switch legs. Ideally, your leg that uses the step up will be at 90 degrees, but in reality, it depends on your height and the height of the step.

If you find one side easier than the other, the harder side is likely weaker in the following muscles: If you can’t lift (flex) your hip, it may be due to weakness your quads (rectus femorus) or hip flexors (psoas, tensor fascia latae) or your belly (rectus abdominis). If you find your foot dropping (unable to dorsiflex properly), weak / tired anterior tibialis could be the culprit. Leaning forward / backwards could indicate a weakness or imbalance of strength between the hamstrings / quadriceps (or bad balance).

BACKBLAST: Thursday, 03/05/26 Tale of Two Qs @ The Dump

Date: 03/05/26

PAX: Crash, Dr. Scholl’s, Elsa, and Roadshow (QIC)

Warm Up:

  • 10x IC ACC
  • 10x IC Windmills
  • 10x IC Perfect squats
  • 10x IC Perfect Merkins
  • 10x IC Toy soldiers

The Thang:

Dora:

  • Timer: Lap around the playground
  • 100x Mike Tysons
  • 100x 4 count step-ups
  • 100x Coupon swings
  • 100x 4 count pickle pointers
  • 100x 4 count Seal Merkins (not Peter Parkers – apparently)

Mary:

  • 20x IC Low Flutter

Moleskin:

I went to look for a preblast last night around 6PM. I didn’t see one and decided to look at the calendar. I had the Q… So I whipped one up based on one I did before. This was supposed to be the tale of two Qs, but when I looked at the weather (after I posted the preblast) I saw it was supposed to rain all morning. So I didn’t even bother fleshing out the other one which would have included the stairs. I was all set for a shelter Q. Fortunately it wasn’t raining and instead of 25x IC SSH as a timer, we were able to stretch our our legs and run around the playground.

I wanted to keep it simple but challenging. I had a couple other ideas that I tossed, and I moved some of the exercises around. We were supposed to do thrusters after the Seal Merkins, but we ran out of time and arms. If we had time, it was switching to lunges.

Shoutouts to the PAX who came and endured. Elsa was the first there, and when I asked how he was doing, he said “inspired.” That’s awesome! Great job hanging in there and grinding through. Dr. Scholl’s pinged me later to say this helped his shoulder a bit and I’m glad it helped. We’ve had so many injuries lately, it’s hard sometimes to mentally push yourself in fear of adding to their ranks. Fortunately, no one was injured today (at least I’m not aware of anyone). Thanks to Crash for coming out knowing it might have just been the two of us – I appreciate it especially knowing the struggles you’re going through with your arm.

Again, great job everyone, thanks for letting me lead, and I look forward to doing it again!

Backblast @ The Dump

Date: 03.04.26

PAX: Crash, LaLoyd, Dr. Scholl’s (Q)

3 PAX actively rested the day after The Murph.

AO: The Dump

Warm-Up: About 10 min

SSH x 25, 10 perfect merkins, 10 IST, 10 Hillbillies, 10 IST but you kick out the legs (forgot the name), 50 4-count step-ups IC in 2 min, 3 around-the-world squats IC, 9-7 Motivators, 10 4-count step-ups IC, Maybe others (that’s all I remember).

The Thang: About 20 min

Various leg exercises mixed with running. In no particular order…

10 cheerleader merkins, 5 around the world squats IC, mosey one lake lap (0.5 mi), mosey two parking lot laps (0.25 mi), One McDuck (100 calf raises).

Mary: About 15 min

13 LBCs IC (26 total)

13 Crunchy Frogs CC

13 Scuba Steves IC (26 total)

Repeato.

13 Dragon Flags CC.

Moleskin:

Easy recovery day after The Murph. Every excerise was done slow and deliberate, focusing on form. I am coming off a 2-day sickness (fever, fatigue, sinus infection) after running 36+ miles in 24 hours, LaLoyd is overcoming a sickness, and Crash has the doctor for the forearm (surgery), and it’s the day after The Murph, so we took it easy and focused on legs today.

I’ve been battling a shoulder soreness that I don’t want to get to injury, so taking a break from merkin challenge to heal up. After 2 days rest, felt good enough to do a little bit of merkins. Shoulder is nearly back to normal.

Everyone got some work done and stayed injury free. Forgot to mention F3 mission, Core principles, and credo. Crash mentioned the 5K got approved to be held at Thicker Park, so excited to be part of that. Thanks for letting me lead today.

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