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F3 NorthWest Indiana

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BACKBLAST 2/25/21 Exploring The Hub

12 PAX explored The Hub this morning.

Warm Up

  • SSH 15
  • Bean Picker 15
  • Burpee 5
  • SSH 15
  • WindMill 15

The Thang

Run w your coupons and line up with the 3 light poles 

1-15 Suiside then 15 block complexes 

Squat 10

Perfect Squat 10

Monkey Jumper 10

Indian Run to the Southeastern lot

Incline merkins(10) then bear crawl 10 paces 3x

Mosey to the SouthWestern lot

Squat 15

Lbc 35

Lunge to the water basin and circle around it

Ladder-

1-5 Sumo Squats

5-1 Incline Merkins

Mosey through the compacted hard white snow to the gravel lot

Lbc 35

Split into 2 groups

1 group stays up and squat while we wait for the 2nd group who runs down and does 10 pull ups and mosey up.

2x

Mosey back to the flag

Mary 

Legged hip w/ weight on your side

2x

Superman

Lbc 10

Flutter Kick 15

Superman

Moleskin

Before the workout 2 brave pax went out early and did 2 miles, great job HHH and Mufasa.

Dr. Freud did a pre-work out.

All together for the workout, we did about 1.5 miles of sweat and tears.

Congrats Pax we discovered the areas of The Hub by charging through rough dirty snow and intense Suicides.

Thank you Al Gore for the idea with the on your side weight thing.

I am looking forward to the warm spring mornings in the future. 

SYTIG

Snow Burpees @ The HUB

PAX: Fight Club, Groening, Cambpells, PT, Atticus, Thunder, Lights Out, Mr. Incredible (QIC), Optimus, Pacrat, Al Gore, Editor, Taxman, The Mick, Mufasa, Fonzie, Bozo, Dr. Freud

18 PAX made their way to the lot in a heat wave, which resulted it much less water than I expected (at least in the gloom). Didn’t much matter, the Q was written and I didn’t plan for any variation due to wetness anyway:

Warm Up
– SSH x20 IC
– Imperial Storm Troopers x20 IC
– Windmill x15IC
– Light Pole Lap
– Arm Circles – forward x10 IC, backward x10IC, forward x10IC, backward x10IC
– Perfect Squat x10IC
– Perfect Merkin x10IC

The Thang
Mosey to the lot by the dumpster and circle up for:
– Curls x10IC
– Skull Crusher x10IC
REPEATO x3

Perfect Squat x10IC
Perfect Merkin x10IC

– Bench Press x10IC
– One Arm Row x10IC each arm
REPEATO x3

Perfect Squat x10IC
Perfect Merkin x10IC

Mosey to gravel lot and triple up
– 1 partner down to pull up bars (in the deep snow) for 10 pullups, other 2 PAX do Burpees, rotate
– 150 burpees as a team

Perfect Squat x10IC
Perfect Merkin x10IC

Curl x10IC
Skull Crusher x10IC
Bench Press x10IC
One Arm Row x10IC each arm

Mary
Mosey to flag
– Low Flutter x10IC
– LBC x10IC
REPEATO x3

Moleskin
It was said towards the beginning of the beatdown that this one seemed similar to the beatdown I Q’ed right before I got COVID… that is correct, though entirely unintentional. I “liked” the simplicity and the repetition… hopefully others shared that sentiment as well… though the mumblechatter seemed to state otherwise.
It was an amazing morning to get out. We couldn’t really ask for better weather in February and, other than a bit a of ice and 18″ of snow to battle through down to the bars, it started to feel just a bit like spring.
It was great, though unexpected, to have such a large group out. It’s always a pleasure and honor to lead you men in the gloom. I pray that it kicked off a great day for each of you, and you all served those around you in the way(s) God lead you.

Until next time…. SYITG
Mr. Incredible

Backblast 2/20/21: Hace Frio – Iwo Jima

PAX: Thunder, PacRat, Optimus, Dr. Freud, Bob Villa, The Mick, HHH, Mufasa, Lights Out, Class Act (QIC), The Bard, Scarecrow, Bessie, Minion, Fonzie, Atticus.

The F3NWInd men gathered in the gloom and cold to pay homage to the Marines who began the battle for Iwo Jima in February of 1945. The official Iwo Jima WOD called for 2 rounds of 45 burpee step ups, 19 sandbag cleans, and 300m ruck x2 (1200m all together). I thought the F3NWInd men could do that easily, so I upped the ante and y’all delivered.

Warmup
SSH x 30ic
Windmill x 10ic
Bean pickers x 10ic
Toy Soldiers x 10ic

The Thang
The Pax threw on the rucks and picked up their coupons and I did my best Bane impression: “We’re going mobile.”
Quick mosey to the neighbors at the Sportsmans Club through the 3ft deep snow.
Beatdown: 10 rounds with rucks on
Sandbag/ruck cleans or coupon complex x 5
Sandbag/ruck/coupon deadlift x 5
Burpee step-ups on picnic tables x 10
150m-ish ruck with coupon through snow to end of parking lot and back to tables
Mosey back through the snow to parking lot for Mary

Mary
Coupon flutter x 30ic
WWII x 20
Coupon Bay City Scissors x 10ic
1 min plank

Moleskin
This was a slug fest, especially with the rucking through the snow with the coupons. I wasn’t planning on rucking through the snow to the Sportsman’s club, but I’m glad it worked out that way, and I think it did work. So, we did 100 burpee step ups with rucks, 50 cleans and 50 deadlifts, and my watch said a little more than a mile in rucking – most of which was through the snow. It was a pleasure to hurt myself with you all this morning and I hope to be able to lead you through a ruck workout next month too. SYITG.

BACKBLAST Lucky Light Pole 5’s @ The Hub!

11 Pax’s journeyed out to The Hub this morning. We did have some light snow, but temp was not too awful. HHH and I got in 2.5 mile pre jog. The pre jog really warmed me up, and realized I was over dressed at first. Below is what we did this morning, another one out of my KISS playbook, ha.

Warmup:

GM X 10 IC

SSH X 10 IC

Bean Pickers X 15IC

ISP x 15 IC

Arm Circles Forward & Reverse x 15 IC

The Thang:

Mosey over to parking lot light Pole close to Portico

Parking light pole laps doing 10 merkins at each of four light poles for total of five rounds( aka 200 merkins).

Next did same thing but 10 Squats at each light pole (200 squats).

Head to Portico 20 dips & 30 lbc’s for five rounds.

Mosey to Mo7’s

Sprint down 20 WWI repeato down back twice.

Mary

15 second ish plank

Moleskin

Thank you for posting this morning. My week has been a little crazy with all this bad weather across the US, so I literally came up with this one over a nice dirty martini last night. Inspired with the idea from Mr. Incredible Q last September, but he was quick to not take credit for my twist of his Q– ha. I just wanted to keep moving and get in some good steps, due to not doing anything physical the last couple of days. We got in just under two miles, so that is great work by all of you in a 45 min beatdown. I know this one was not too creative, but thanks for grinding out and killing it this morning. Until next post, Mufasa.

2/16/21 – Giving it a try @The Hub

Pax:
Atticus, Campbells, Mr. Incredible, Scarecrow (QIC), Thunder.

5 PAX were able to dig themselves out of our snow dump and make there way for a morning beatdown in the continued snowfall. Given the uncertainty of the conditions, I didn’t have a pre-planned workout and decided to wing it once I got there. Here’s what we managed.

Warm up:

  • SSH x 25ic
  • Windmill x 15ic
  • Light pole lap
  • IST x 15ic
  • Bean pickers x 15ic
  • Perfect squat x 15ic
  • Perfect merkin x 15ic
  • Light pole lap

The Thang:

  • Coupon complex x 15ic
  • Chest press to overhead press x 15ic
  • Lt. Dan ladder 10-1
  • Jack Webb ladder 1-10
  • Light pole lap
  • Curls x 15ic
  • Rt arm row x 15ic
  • Lt arm row x 15ic
  • Two arm row x 15ic
  • Light pole lap

Mary:

  • Fire hydrants x 15ic / each leg
  • Donkey kick x 15ic / each leg

Moleskin:
Tclaps to the guys that were able to make it out this morning. And for those that were able, tclaps as well for making the smart decisions to dig themselves and their families out from our snowfall. It sounds like there were a number of us that got secondary workouts in today shoveling or in some other fashion removing snow from various locations. It was a pleasure as always to be out leading whoever shows up for a beatdown.

Until next time,
Scarecrow