F3NWInd

F3 NorthWest Indiana

The Hub

Committing Murder with Bricks and Blocks @ The Hub

Date: September 5, 2024

PAX: 10K, 2005, Al Gore, Bozo (QIC), Cornholio, Dr. Freud, Heisenberg, HHH, Pheidippides, Scarecrow, The Mick

Beautiful low 60’s weather greeted 11 PAX this morning at The Hub. Here is what we did:

Warm-o-Rama

Parking Lot Lap

Beanpicker x 10 IC

IST x 10 IC

Thai Fighers x 10 IC forward/backward

Toy Soldier x 10 IC

Perfect Squat x 10 IC

Perfect Merkin x 10 IC

Mosey to Grove

Part One – Homicide in the Forest

PAX form groups of 3 and grab 2 bricks / 1 block per group.

PAX 1 with bricks performs AMRAP front/lateral raises

PAX 2 with block performs murder bunnies from PAX 1 to PAX 3

PAX 3 stationed about 25 years away doing AMRAP hand-release merkins

Rotate as block arrives. Do murder bunnies back to PAX 1 then rotate and so on. Done for time (10 minutes).

Mosey to church wall. Bozo grabbed block on the way.

Part Two – Hellfire

Squat on wall. Each PAX does 5 Block Complexes as block arrives. Rotate until all PAX have completed their Block Complexes.

Return to the grove.

Part Three – Death by Lunge Walk

Repeatto of Part One with the following exercises

Block – Lunge Walk with Block Overhead

Bricks – Alternating Curls

Slick – WWIIs

Return coupons to their home and mosey to pull-up bars

Part Four – Pull-ups for Cornholio

PAX form pairs. PAX 1 does 5 pull-ups. PAX 2 does AMRAP squats.

Mosey back to the flag

Mary

LBC x 30 IC

Side crunches x 15/side OYO

Moleskin

Great work by all this morning. T-Claps to Al Gore and Scarecrow for grinding out the beatdown with a vest. Al Gore gets extra credit for doing the additional work with me since we had to be a pair, rather than a trio, due to the total number that posted this morning.

Had to throw in some pull-ups after Cornholio commented that he wanted more pull-ups in his life after doing some yesterday at the health club. Maybe his comment wasn’t exactly that but who knows, it was early and my brain wasn’t fully firing yet ; )

I wanted to break out one of the “toys” at The Hub that we haven’t used in awhile. The bricks can be a good grind with the low weight / high rep combo. To the upcoming QICs, don’t forget we have some logs back behind the house that have been collecting dust for awhile.

In my opinion, these mornings in the 50’s/60’s are the ideal temps for a beatdown. Attendance has been lower than usual this week. This is your encouragement to come out and post before the darker and colder days set in!

Prayers for the four lost lives and the countless others impacted in yesterday’s tragic school shooting in Georgia. Hopefully our country figures this ridiculous problem out someday.

Until Next Time,

Bozo

Labor Day Bootcamp @ The Hub

Pax:

Pre-Ruck: Peyton, Mickey Tints, Heisenberg, Class Act – later joined by HHH and Lights Out

Pre-Run: Fat Tire & Phedippides

Repeat after me: “The Mission of F3 is to plant, grow and serve …. small workout groups for men …. for the invigoration of male community leadership”

Repeat after me: F3 5 Core Principles; Free of charge, Open to all men, Held Outdoors, Peer Lead, Ends with COT.

Warm Up: Hillbilly Jacks x 6 IC, Bean Pickers x 6 IC, Arm circles x 6 IC, 8 count body builder x 6 IC – Repeat 3 times

The Thang:

All OYO – all civilian count – In and Out and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle Woodchops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times

8 count body builder x 6

All OYO all civilian count – In (squat) and Out (squat) and knee to elbow x 6 – Side Straddle Hops x 6 – Shuffle twice wood chops x 6 – Scissor Jumps x 6 – Jump Squat x 6 – Repeat 3 times

8 count body builder x 6

Coupon Work:

Grave Diggers (straddle coupon, bend lift to right ear, return coupon between your feet and repeat left side in cadence) x 6 – Repeat 3 times

8 count body builder x 6

UHauls (hold coupon with both hands at chest – press forward, return, press upward at 45 degree angle in cadence) x 6 – Repeat 3 times

8 count body builder x 6

Rambos (Hold coupon both hands at hips, start with curl and then military press and back down and repeat in cadence) x 6 – Repeat 3 times

8 count body builder x 6

Mosey to pull up bars – each Pax complete 6 leg raises and switch with your partner and do Scorpion Dry Docks x 6 – repeat 3 x / each Pax complete 6 pull-ups and switch with your partner and do Merkins x6 – repeat 3 times

Mosey to top of the hill – Form two lines and make a straight line while holding a plank – pax in back bearcrawl or lunge your way to the front

8 count body builder x 6

Mary:

Donkey Kicks IC x 6 – Fire Hydrants IC x 6 – Plank Jacks IC x 6 – Reverse Pickle Pounders IC x 6 – American hammers IC x 6 – Freddie Mercury’s IC x 6 – Walk Outs with Merkin IC x 6 – LBC’s x 6 – Rosalina whips x 6

WOW:

Lack of intentionality leads to a repetition of what is the easiest

The magic you are looking for is in the work you are avoiding

Moleskin:

We had a few pax show up for rucking and a couple of pax show up for running. All the pax participated in the warm up and then we split with several pax breaking off to play ultimate and the rest navigating through the bootcamp. The plan was to keep us moving between exercises, keep the exercises to low reps, and get the HR up and then back down – good work by all the Pax today – hope you had a great labor day.

Aye’

Peyton

BackBlast 8/31/24 Lights Out Pre Manniversary Perfect Perfect Perfect Blowout!!

WARMUP

Light pole Lap

Bean Pickers,

Windmills

SSH

Perfect Sqauts

Perfect Merkins

Arm Circle Complex

Light pole lap

The Thang

In dumpster lot we did the following.

All the Negative movements were 3 or 5 count depending on exercise

Perfect Perfect Perfect Curls 10 civilian count

Perfect Perfect Perfect Chest Press 10 civilian count

Perfect Perfect Perfect Shoulder Press 10 civilian count

Perfect Perfect Perfect Skull Crusher 10 civilian count

Head to Mos 7

Partner up for Dora

Timer was run to back Entrance and Back

Team reps were a repeat of the Perfect Perfect Perfect exercises above

100 Chest Press

100 Curls

100 Shoulder Press

100 Skull Crushers

Mosey to Pull Up Bars

Same Partners we did the following

5 sets of 5 Pull-ups

Partner did Amrap Merkins

Mosey Back to Mos 7

Timer Run to second Light pole and back due to time

We did

50 Perfect Perfect Perfect Squats

100 Perfect Merkins

100 American Hammers

Mosey to Flag

Mary

None!!

Moleskin

Men all I can say is WOW 7 years almost in the books and man time flies especially when you are Old!!I appreciate each and every one of you Brothers for all the encouragement and push for me to get to where I am. I am going to single out a couple of you who have given me that push to continue to grow in all aspects of F3. Scarecrow you have become a very good friend who I know i can lean on and I appreciate all you continue to do for me and this Group. HHH for all the crap you give me in good fun You are the brother I wish I had when i was younger. Al Gore and The Mick you studs continue to impress me and others your words of encouragement means a lot to this group. Pacrat you continue to impress us all with all your downrange posts and personally you have come to my rescue more than once.. The rest of you mean so much to me keep giving this away as men we all could use this group.. Lastly Heisenberg you are an inspiration to everyone on your Transformation you started 8 months before F3 and now 1 year under your belt which is a lot smaller now keep it up!!!

God Bless You All!!!

For Now

Lights Out

BACKBLAST: Thursday, 8/29/24 The Goblet @ The Hub

QIC: HHH

PAX: Cornholio, Lights Out, Heisenberg, Dr. Freud, Pheidippides, Scarecrow, Gummy Bear, 2005, and HHH.

It was dark and muggy, but still a beautiful morning. Pheidippides didn’t arrive at 0500. It was more like 0522, but he basically shot straight out of his car into a full sprint and probably got 1.5 miles in. Here what the nine of us did this morning.

Warm Up
WMHs (5 IC)
Apollo Slomos (10 IC)
Daft Punk Lunge (5 IC)
Toy Soldiers (10 IC)
Confederate Soldiers (10 IC)
Modified SSHs (10 IC)
MNC (10 IC)
Coupon Complex (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
Light Pole Lap
Mosey to GSC

The Thang
Partner Up
8 Ct Step Ups (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Goblet March P2: Extended deadlift (10)
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: Up/Down Farmer Carry out and back 25 paces P2: AMRAP Plank Jack Thrusters
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Twist Step Up (Left Leg) P2: Goblet Squat to Alt Lunge (5 each Leg)
FLAPJACK
P1: AMRAP Twist Step Up (Right Leg) P2: Goblet Squat to Alt Lunge (5 each Leg)
FLAPJACK
8 Ct Step Ups (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Goblet March P2: Extended deadlift (10)
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: Up/Down Farmer Carry out and back 25 paces P2: AMRAP Plank Jack Thrusters
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)

Mosey back to Flag

Mary
~ 30 sec plank

Moleskin
I typically like to incorporate mileage in most of my Qs, but running in this humidity wouldn’t be fun. I appreciate Gummy Bear choosing to come to the better workout this morning and using dropping off chairs as the excuse so OCB’s feelings wouldn’t be hurt. Also, glad Scarecrow threw on the vest, so I didn’t end up doing it alone. Glad to see Cornholio and also glad he was able to figure out the daft punk lunge since I failed to demonstrate it for him. 2005 got after it today. Glad he is back out at the bootcamps during the week!

Probably could have squeezed in the last set of exercises to complete 2 full rounds, but honestly those sucked a lot.

Prayers to The Mick with his colonoscopy today. Still praying for 4Howa and Coors. Praying for speedy recoveries.

Don’t forget about the Fantasy Football Fellowship opportunity at Federali’s this Friday. Don’t need to draft a team to hang out, swim, eat, and/or drink. Fill out the poll please.

Sunday is the annual Pig & Pints event. Please fill out those polls as well. Hope you all can make it. It will be an awesome time. It will be even more awesome if you show up. Make sure to reach out to PAX that don’t check Band regularly so they don’t miss the event.

Always a pleasure and honor to lead you all through a beat down. I’ll see most of you again on Saturday for Lights Out’s born again VQ.

SYITG,
HHH

BACKBLAST – 8/22/24 – Mostly Core @The Hub

9 PAX came out for a promised core beatdown. After The Mick so gently pointed out my shortcomings delivering on my last Q promise for core and more, I had to take it up the challenge to redeem myself and deliver on a mostly core beatdown with minimal amounts of any extra fluff to give our core a rest during the beatdown. Here’s what I came up with:

Warm up:

  • Light pole lap
  • SSH x 20ic
  • Imperial Hillbillies x 10ic
  • Bean pickers x 10ic
  • Windmills x 10ic
  • Apollo Slowmo x 10ic
  • Perfect squat x 10ic
  • Perfect alt side lunge x 10ic

The Thang:

  • Mosey to the Sportsmans Club
  • Core Routine
    • Mtn climbers x 10ic
    • Alt plank kick through x 10ic
    • Makhtar N’Diaye x 10ic
    • Side plank crunch x 5ic
    • Other side plank crunch x 5ic
    • LBC x 10ic
    • Reverse crunch x 10ic
    • American hammer x 10ic
    • Toe touches x 10ic
    • Hollow hold ~20-30sec
    • Mtn climbers x 10ic
    • Cross climbers x 10ic
    • Side to side leg overs x 10ic (on your 6 over an imaginary block)
    • Rosalita whips x 10ic
    • Flutter kicks x 10ic
    • Outside arm climbers x 10ic
    • Sloooow climbers x 5ic
  • For the next exercises “imperial” indicates a knee to elbow crunch
  • Imperial 1 leg step ups x 10ic
  • Imperial other leg step ups x 10ic
  • Imperial 1 leg side step ups x 10ic
  • Imperial other leg side step ups x 10ic
  • Repeato Core Routine
  • Mosey back to flag for COT

Moleskin:
So pretty happy with how this all turned out! In all seriousness thanks to The Mick for the subtle call out even before the comment on the preblast. I had fully intended on something like this as the beatdown so the bricks and blocks comment had no direct bearing on the plan….but not that I say it, I guess it was still kind of his fault/encouragement for the design. Things were a little quite this morning which I’m going to take as a sign of focus and determination to get through my beatdown. Tclaps to Atticus for keeping us on track w/ our count, otherwise who knows what kind rep counts I might have had us do. In all seriousness nice work to everyone this morning for pushing through a bit of a different beatdown then what we’ve been dealing out lately at the Hub.

Until next time,
Scarecrow