F3NWInd

F3 NorthWest Indiana

The Pig Pen

BACKBLAST 6/25/22 – Flip It and Reverse It @ The Pig Pen

Somewhere in the recent past, I came up with this idea of doing a bunch of exercises in reverse. I’m sure it’s been done before, but this was the first time I tried it. Whenever you see IC in this workout, we started in the opposite position you would normally start that exercise and then completed the “perfect” version of that rep from there (i.e. curls we started with coupons up and lowered them down for 1-2-3 and back up on 4). With that in mind, here’s what we did:

Pax: Vector, Mustang Sally, Minion (Q)

Warm-up
-bean pickers
-moroccan night club
-IST
-windmill
-Motivator 5 to 1

The Thang

Reverse upper body (start opposite where you normally would)
-curls 10 IC
-military press 10 IC
-skull crushers on your 6, 10 IC
-pullovers 10 IC
-standing row 10 IC

Dora (partner runs down to second light pole and back for timer)
-50 burpees
-100 WWII
-100 plie squat

Reverse lower body
-coupon squats 10 IC
-coupon RDL 10 IC
-calf raise with coupon, not on curbs 10 IC
-reverse lunge 20 out and back

Tabata-ish, 45 sec of exercise with short rest in between exercises
-merkins
-side lunges
-low flutter
-plank

Repeato upper body and lower body exercises

Mary
Still in Reverse
-leg raises 10 IC
-reverse crunches 20 oyo
-full body crunch with coupon 10 IC

Moleskin

So my reverse idea actually seemed to go really well. We did listen to Missy Elliot’s “Work It” to get our warm-up started. That song is really inappropriate so we decided not to listen to it on loop. Reversing the exercises was a nice way to mix up some of the same old stuff. All of us had to push hard and left with some good soreness. Still hoping for growth for the Pig Pen moving forward. I want to see God move the men of Kouts through this group. I’m still trying to figure out the best way to recruit people and communicate the vision. Either way, I always appreciate the opportunity to lead and I am glad to be a part of this group even from a bit of a distance these days.

BACKBLAST 6/11/22 – Ultimate @ The Pig Pen

PAX: Ginger Billy, Banshee, Tony Perkis, Vector, Bessie, Mustang Sally, Chatterbox, Minion

We played some ultimate on the perpetually wet grass at the Pig Pen. Tony Perkis lost the bottom of one of his cleats and finished the last game barefoot. Mustang Sally had a rough fall on the track trying to get to an overthrown frisbee and was left with a pretty gnarly scrape. Those were the main highlights. Continue to pray for growth and for many to grasp the vision of what F3 can be in Kouts.

BACKBLAST 5/14/22 – Ultimate @ The Pig Pen

PAX: Lights Out, Campbells, Slippers (FNG), Scarecrow, Ginger Billy, Banshee, Tony Perkis, Mustang Sally

Ultimate was played. I guess it was pretty slippery. I don’t know, I wasn’t there. I’m basically doing this so Lights Out gets credit for being there. Just kidding! Nobody else at the Pig Pen knows how to backblast yet and I kept forgetting. Sorry. We did have an FNG that day who I think will be back again soon!

BACKBLAST 5/28/22 Merkin Break? @ The Pig Pen

Pax: Tank, Ginger Billy, Minion (Q)

Warm-up
-IST 10 IC
-Bean pickers 10 IC
-Motivator 9-5
-Sidewalk lap

The Thang

3 sets with a lap between each round

-modified pull ups on bars 10 oyo
-curls 10 IC
-one arm row 5 IC each side
-upright row 8 IC

Hold plank while each pax takes turns running to end of basketball courts to do 10 jump squats and then come back

10-1 ladder, squat to straight leg LBC

3 sets with walk down and back in between for recovery
-Single Leg RDL 10 each leg (coupon optional)
-calf raise with coupon 10 IC
-Goblet squat with coupon 8 IC

Hollow body hold or Al Gore for waiting pax while one pax runs to the end of courts and does 10 hillbillies (repeated two more times with only 5 hillbillies)

Mary
-bay city scissors 10 IC
-broken windshield wipers 8 IC
-homer to marge

Moleskin

I was a little concerned that it was going to be a two-man show with Ginger Billy and I today and then Tank showed up to give us a good trio. I wanted a workout that didn’t involve merkins given how many I’ve been doing lately. I think I succeeded in giving us a good workout without them and I was still able to get my 200 done for the day. I modified some of the reps mid-workout because what I had planned was going to be a bit too much for me. It’s always a pleasure to lead these workouts. I appreciate Ginger Billy and Tank’s hard work today. Until next time…

Minion

4/30/22 – Impromptu (ish) Work @ The Pig Pen

PAX: Ginger Billy, Mustang Sally, PacRat, Minion (Q)

I threw this one together pretty quickly so I borrowed from a couple things I’ve done either in previous beatdowns or at home. Here’s what we did

Warm-up
SSH 20 IC
IST 10 IC
Moroccan night clubs 20 IC
Perfect-perfect squat 5 IC
Perfect-perfect Merkin 5 IC

The Thang

Each round includes every exercise (round 1 – 12 reps, round 2 – 10, round 3 – 8, round 4 – 6) with sprints between rounds
Hammer curl
Upright row
Shoulder press
Tricep extension
Bent over row

Seven of Diamonds

Complete designated reps of each exercise at each corner of the diamond, mosey between corners

7 merkins
14 one leg bridge (7 each leg)
21 LBCs
28 split squat (14 each leg)
35 flutter kick (2 count)
28 split squat
21 LBCs
14 one leg bridge
7 merkins

Moleskin

We didn’t have time for a mary today since the seven of diamonds took us right up to 7:15. We had to start and finish early to accommodate our schedules today. It ended up working out really well other than not getting to work out with PacRat for longer. The seven of diamonds was pretty brutal, especially the split squats. It was great to have PacRat join us for the last 15 minutes or so. He gave us the push we needed to finish strong today. Hopefully we will have ourselves a flag really soon. I trust Ginger Billy to get that taken care of. Until next time…

-Minion