F3NWInd

F3 NorthWest Indiana

The Hub

Take a Drive in a Loop

Date: 1/21/2020
Scarecrow, HHH, Campbells, Mr. Incredible, Groening, Atticus, Pacrat, Lights Out, Fonzie, Peyton , Mufasa, Editor, & Muck(QIC)

It has been a good 6 months since I’ve been at The Hub. Life at Troy and Patmos have been plenty for me. On the other hand, it’s always a great time to go back home.

The inspiration for this Q was found during the work we are doing at the Legion in Highland. Those boys be playing The Drive all day, everyday. I’m all too familiar with that scenario after working most of my life. Aka The Soundtrack to Our Lives. Here’s what we did:

[Read more…] about Take a Drive in a Loop

BACKBLAST – 01/18/20 Celebration Stations @ The Hub

QIC: HHH
PAX: The Mick, Fonzie, Oilermaker, Lights Out, Scarecrow, Dr. Freud, Bert, Spur, and HHH
It was a wet, morning, but that did not scare me or the other 8 men away. I’m guessing the beer last night might have contributed to the low attendance this morning. We did talk about Celebration Station briefly and we also did the following:
Warm Up
Hops (25)
Bean Picker (10 IC)
Perfect Merkins (15 IC)
Perfect Squats (15 IC)
MNC (10 IC)
Burpee Church lap to blocks/tires (2 tires) (5 blocks)
˂ 30 Y.O 18 burpees
30-39 Y.O. 15 burpees
40-49 Y.O. 12 burpees
> 50 Y.O 9 burpees

Mosey to North Portico area

The Thang
1) Slam ball OH Toss
2) Sled Pull (4 blocks) in road
3) Contra Merkin & Rope Slam/Merkin
4) AMRAP One Arm Plate Row (30# plate)
5) Sledge Hammer/tire
6) Block Curls
7) Shoulder Shrug (20# plates)
8) 60# Sand Bag Cleans
9) Skull Crushers (30# plate)
10) 80# Sandbag Carry (Timer)

Return blocks and tires and mosey back to portico.

Mary
Motivators (1-8)

Moleskin:
Last night was the “celebration” and this morning was just the “stations”. Mad props to Scarecrow, Dr. Freud, and . Spur(7:40 arrival) for posting on little rest. Spur’s butthole did a lot of talking in those twenty minutes. It let us know that he had Wendy’s. He must have pushed himself really hard in those 20 minutes because he rewarded himself with two donuts at coffeeteria.
I bet the Mick thought we were all hiding from him this morning. Thankfully Fonzie was there so we didn’t have him prerucking solo. Thank you to those that brought the equipment for the stations. I scrapped the extension ladder exercise due to low numbers and dicey outdoor conditions. I will have to incorporate it another time.

A station Q was perfect for me coming off the beer ruck. I didn’t have to do much talking or counting, but I definitely could have done a better job with the placement of the stations and which direction to move. The sled station had to be retired due to a broken sled, but luckily we had other things to do. My shoulders are sore, but that has to be from last night’s ruck or maybe the shoulder shrugs are more effective than I thought. Who knows?

Everyone stay safe and warm tonight. Thanks for coming out and allowing me to lead you guys this morning.

SYITG,

HHH

BACKBLAST 1/16/20 Merkin Mile at The Hub.

Pax: Dr. Freud, Tank(R), Lights Out(RR), Mufasa(QIC), HHH, Atticus, Al Gore(R), Nabisco, Mr. Incredible, 4Howa(R), Campbells, and Scarecrow.

12 Pax’s headed up to Hub this chilly Thursday morning for a beatdown. I thought for some reason we had 14 Pax’s but only 12 guys on video, please let me know if I am forgetting anyone. Two Pax’s did a hour preruck; Atticus and myself. Below is what we did this morning.

Warmup

Good Morning x 10 IC

SSH X 25 IC

Bean Pickers x 15 IC

Hillbillies x 15 IC

Arm Circles Forward & Backwards x 15 IC

The Thang

Mosey to Portico for Merkin Mile

4 Church Laps & after each lap 25 Merkins

Mosey over to Back Hill by Mo 7’s

Squat & WWI ladder

Start 1 Squat & Bernie Sanders up hill to 10 WWI’s

Repeato till reverse order is done.

Partner up for Lazy Dora

Consists of 100 team Merkins, 200 LBC’s, and 300 Squats.

Instead of running partner 2 held plank, while partner 1 did 10 merkins and rotate.

During LBC’s partner 2 did leg holds until partner 1 completed 20 LBC’s and rotate.

During Squats partner 2 held squat/AL Gore while partner 1 did 30 squats and rotate.

Mary

Plank Shoulder taps x 20IC

Fire Hydrants x 15 IC each leg

Plank out remaining 20 seconds

Moleskin

Thank you all for coming out and getting after it this morning! My goal this morning was just to keep us moving, and not do any block overhead presses(Thank you, Kato). Atticus appreciate you coming out for the early preruck this morning, big fan of the 2020 4:30 launch on Tuesday and Thursday. I know I am sick individual. I enjoyed our preruck conversation this morning, good times. Mad props to 4howa for continuing to get after his ruck miles with dealing with foot issues, keep up the great work! Truly great work by all Pax’s this morning! Love getting the opportunity to lead you guys in a beatdown. Look forward to getting in some good second F with some tomorrow night! Until next post, Mufasa.

BACKBLAST – 1/14/20 Dr. Freud’s Manniversary: Block and Leg Extravaganza

Date: 1/14
Q: Dr. Freud
Pax: PacRat, Antman, Mr. Incredible, Groening, Dr. Freud, Scarecrow, Campbells, Oilermaker, HHH, Atticus, Al Gore, Lights Out!, Scampi, Mufasa, Fonzie

It was my One-Year Manniverary, and the pax showed up in full force! Much love was felt…especially by PacRat!

Warm-0-Roma:
Motivators 9 to 5
(All warm-ups below x 13)
Windmill
Moroccan Night Club
Bean Pickers
Perfect Squat
Hip Openers
Perfect Merkin

The THANG:
Line up in the parking lot for 40 yards or so on the line
High Knees
Butt Kickers
Karaoke
Frankenstein
Duck Walk
Sprint
(At the end of each exercise, we completed Pushups Down/Squats Back x 10)

Mosey and Grab a Block to the gravel lot

The Blocks – Each exercise was done somewhere in the range of 8 to 15 in order to keep our mind, and body, guessing!
Block Squats
1-arm row
Block Press
Block Shoulder Squat
Block Curl
Block Sumo
Block Chest Press (on back)
Side Squat
Two-arm block row
Frog Jumps
Stiff Leg Deadlift
Block Pushup

Partner Up for Hill Sprints and Tag (5 Hill Sprints with one-second head start and then tag for those left)-rotate who goes first
If tagged, partner does 3 burpees then mosey back to the start

-50 of your “favorite” exercises/exercise of your choice with the blocks and take the blocks home
Mary:
Plank
Broga – Downward Dog and Upward Dog with a few stretches

Moleskin:
It’s hard to believe I’ve been in NW Indiana for 13 months now and just celebrated one year with the greatest group of men ever assembled! I certainly felt the love today with 15 in attendance. I know the rest of you were there in spirit. Mufasa pre-rucked for an hour (which was impressive), and PacRat made us all wonder what he was doing with “pre-burpees.” I was beyond impressed with everyone’s stamina and resilience. Honestly, the blocks got tough, but everyone persevered. Then, I can’t believe how fast some of the guys can run when they don’t want to get caught and do burpees! I swear Oilermaker looked like Justin Gatlin out there! Huge shout-out to the “respect” crew that makes us all look bad and motivates me to be a better person. I wanted more time for some Broga, but I over planned and ran out of time. Plus, I’m pretty sure everyone was tired of my Southern accent by 6:15 (Who am I kidding? I know y’all love it!) I’m still learning how to Q, and I’m trying to make it my mission to Q once a month. What can I say except that I’m still a work in progress after a year! As always, thank you everyone for making me a better man. If you didn’t make it, you were missed! Especially you, Taxman, as I’m sure you are living the dream in Disney World. And, you, Minion, as you recovered from your basketball workout! Rain check!

Blustery Blocks & Bars

15 pax joined in the fray today on a morning that felt like somewhere around 7 degrees. TClaps to the pre-ruckers and pre-runners for getting up & out that early!
We did the following:

Warm Up
Run to far Portico
SSH X 30
Imp X 20
Perf merkins X 10

Run to other Portico
SSH X 30
Imp X 20
Perf merkins X 10

The Thang
Run to blocks
1 each.

Mosey to pull up bars
(Squat Hold while you wait)
10 Hanging Block Lifts
10 Pull Ups
10 Overhead Presses
10 Pull Ups
10 Block complex
10 Toes to bar
10 Block Squats
10 Hanging Crunches
10 Block Burpees

Partner Up
10 Partner Get Ups
25 Partner Leg Throws

Take Blocks home
Line up at bottom of back entrance hill

Bearcrawl up 10 merkins
Crabwalk down 10 dips 
Repeato
Threepeato

Mosey to flag for Mary
Burpees while you wait
LBCs X 20
Circle up 
Sidecrawl to the left 10 Paces IC
Sidecrawl to the right 10 Paces IC
Annies X 10
WW2 X 20
Obliques X 20 each side


More minutes to fill
10 Burpees
Line up at top of parking lot hill for 300 meter sprints down
300 meter sprints back up to top
Circle up

Moleskin
I had thought that I would find some way to incorporate vomiting & flushing a retainer down the toilet, but nothing in the exercises related to that. Prayers for Mr Incredible in his emergency drive to Indianapolis to replace it.

Thanks for coming out this AM brothers! I hope it was worth it.

SYITG for Running tomorrow or Sharknado on Saturday. Keep pushing for your FNGs to come out & join us, even in this weather. It’ll build resilience!


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