F3NWInd

F3 NorthWest Indiana

Troy

Backblast 9/6/24: Brickyard 100

Date: 9/6/2024
Pax: Pacrat, The Mick, OCB (POTD), Gummy Bear, Roadshow, Muck (QIC)
AO: Troy

I was not inspired to do anything special for this Q so I decided to go something similar that we did at my last Q. Here’s what we did:

Warmup

Yoga for 15 mins

Grab a pair of bricks. Mosey to the near corner of the lot.

The Thang

Curls x 25 OYO
Shuffle to the corner
Curls x 25 OYO
Shuffle to the corner
Curls x 25 OYO
Shuffle to the corner
Curls x 25 OYO
Shuffle to the beginning

Squat x 25 OYO
Shuffle to the corner
Squat x 25 OYO
Shuffle to the corner
Squat x 25 OYO
Shuffle to the corner
Squat x 25 OYO
Shuffle to the beginning

Overhead Press x 25 OYO
Shuffle to the corner
Overhead Press x 25 OYO
Shuffle to the corner
Overhead Press x 25 OYO
Shuffle to the corner
Overhead Press x 25 OYO
Shuffle to the beginning

Lot Lap. 10ct.
Curls x 25 OYO
Squat x 25 OYO
Overhead Press x 25 OYO

Repeato. Time.

Mary

Bricks Home. Mosey to Flag

Announcements & Prayer Requests & Word of Wisdom

Prayers for Pacrat’s father in law Dan. For his leg to heal.
Prayers for Coors’ rehab.
Prayers for The Mick’s friends and family. Many health concerns.

WOW:

No words of wisdom today.

Moleskin

I gave POTD to OCB. He was out in front most of the time and made good use of the bricks.

Muck

BACKBLAST 08/30/24 – The Mick’s Immaculate Recovery Beatdown at Troy (with extensive commentary on greatest guitar solo of all-time)

BACKBLAST 08-30-2024 – The Mick’s Immaculate Recovery Beatdown at Troy (and extensive commentary of greatest guitar solo of all time)

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 73 deg F Beautiful Purple Sunrise (ask OCB)

Pax – (5) The Mick (QIC), Roadshow, Gummy Bear, OCB,  Pac Rat

Warm-up​

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Toy Soldier

10 IST/Farmer Combo (8 count)

10 Arm Circle Complex (Michael Phelps, Seal Clap, Overhead Clap)

Parking lot lap

First Thang – Start with Merkins

• Merkin Core complex 5 sets

o 10 Merkins

o 10 Leg Raises

o RNR 4times total of 5 sets

• 10 4 count Thrusters (squat with weight then squat thrust)

• 10 R arm row

• 10 L arm row

• 10 Overhead Press

• 10 Goblet Squats

• Run a lap

• RNR a second set

Second Thang – Picninc in the Parking Lot (at the picnic tables)

• 10 R leg step-up 

• 10 L leg step-up

• 10 4 count toe taps

• RNR

• Run a lap

Third Thang – Suicides for cool down

• Suicide with 10 LBC’s

• Suicide with 10 Bonnie Blairs at each line

• Suicide (just a suicide)

Moleskin

Leading a Beatdown the morning after a colonoscopy may not have been one of my brightest moments but we all got through it.  It was moderately tough on the The Mick scale; definitely not the worst. 

What made the day, though was the mumble chatter.  Not sure how this started on this day, but we got back on “greatest” guitar solo of all time.  Pac Rat is obsessed with convincing me that Hotel California is the greatest.  We, the Pax, threw out Stairway to Heaven, Eruption and Stranglehold, amongst a few others.  He did get very strategic this time when we all challenged his selection.  He said what is the greatest piece of art … the Mono Lisa?,  Who is the greatest baseball player of all time … Babe Ruth?  See his point?Greatness may not be the best in the modern age.  Maybe equipment makes todays performers in everything seem better, stronger, faster.  Maybe it is training and focus, but he does make so interesting points about the nature of great.  Its appeal to the masses.  Its universal recognition.  Its genius in the moment in time when it was created.  (It’s overplayed airtime on pop radio … think Taylor Swift (I try to never, ever think Taylor Swift).


Well at Sip Coffeehouse, Gummy Bear did a search of 5 websites of great guitar solos.  Gummy will need to post the list, but what I recall the following were in the top 5 of all the lists.  In no particular order: Hotel California (Pac Rat’s pick), Comfortable Numb (my and Roadshow’s pick), Eruption – Van Halen (OCB’s selection), Bohemian Rhapsody – Queen (another pick by the Mick, Crazy Train – Ozzy (Roadshow’s pick), Sweet Child of Mine – Guns N’ Roses. Optimus added 25 or 6 to 4 by Chicago with Terry Kath that was not on any list we saw, and I did threaten Optimus’s man card.  But he convinced me to u-tube it and so I am letting Optimus back in.  Well, you google your own list and decide for yourself what is the greatest guitar solo.  Or do like me and ignore pop culture and start your own list.  Then tell Pac Rat how wrong he is or isn’t.  

Next, we can talk greatest Guitarists.  Funny how music is so deep in our psyche.  We all see it just a little differently.  I guess that is why it’s called art.  Greatest, or great guitarists, is a conversation that I think can never end and never be settled.  So, I recommend go get your ear buds, turn then all the way up and expand your mind with some death metal guitar.  

Devils Horns up (thank Ronny James Dio for that … one of rocks greatest voices of all time).

The Mick

Choose your own adventure @ WICKER

08-22-2024 @Wicker Park

PAX: OCB + Gummy Bear

Warmup

Don’t really remember sorry maybe 4-5 Stretches I do remember doing something like 35 IST tho IC

\Parking lot lap

THANG

We took turns coming up with an exercise with 3 categories and then leading them. My version of choose your own adventure when you only have 2 pax is take turns and I think it went well. These are the reps we did and the counts as best as I can remember.

CORE

  • American Hammer (Weighted) 12 IC
  • 20 WW1s OYO
  • Low Dolly 12 IC
  • Crunchy Frogs 12 IC
  • Freddy Mercuries 12 IC
  • LBC 12 IC
  • Box Cutters 12 IC
  • WW3s 12 IC

Parking Lot Lap

LEGS

  • Goblet Squats 15 IC
  • 8 ct Step Ups 10 IC
  • Leg Press 20 OYO
  • Weighted Lunge 12 Each Leg IC
  • Calf Raise 20 IC
  • Goblet Squat 15 IC
  • Bulgarian Split Squat 12 Each Leg IC
  • Jump Squats 12 IC

Parking Lot Lap

  • Overhead Press/Curl 12 IC
  • Merkins 20 IC
  • Dip 12 IC
  • Incline Merkins 15 IC
  • 2 Arm Row 15 IC
  • Curls 12 IC
  • Swings 15 OYO
  • Military Press 15 IC

Closure

Cmon out to Wicker Park! Between the Dump and Wicker, OCB and I try to make the North Side schedule all rounded out some consider adding 1 or 2 of those days to your weekly routine!

We had a good time and good conversation during the beatdown. Enjoyed starting my morning with you man. We did have to fight off a heckler named Coors lol

And there was a fella who was chatting about joining us one day. He was also very expressive in his political beliefs, interesting guy…

-GB

BACKBLAST: Friday, 08/23/24 Relay That @ Troy

Date: 08/23/24

PAX: Beaker, Goon, Gummy Bear, OCB, Optimus, and Roadshow (QIC)

Warm Up:

  • 10x IC Toy Soldiers
  • 10x IC ACC
  • 10x IC Bean pickers
  • 10x IC Michael Phelps

The Thang:

Relay Round 1:

Four PAX went to each corner. The remaining two started at the first corner. The two PAX would sandbag carry to the next corner. From there the PAX at that corner would sandbag carry to the next and so on. The corner with two PAX always moved together. All exercises were AMRAP. The four corners were around the Troy four piece to try and achieve a square shape.

  • Corner 1: Mountain climbers
  • Corner 2: Low flutters
  • Corner 3: Ratchet squats
  • Corner 4: 5/5 Pinkie pies (5 dips, 5 incline, and repeat)

When a PAX got to the next corner with the sandbag, they had to do 3x overhead sandbag burpees before handing off the sandbag. We did this for 15 minutes.

Relay Round 2 (Modified):

Four PAX went to each corner. PAX 5 went to the first corner and PAX 6 went to the third corner. The extra PAX would advance to the next corner so two PAX would be moving at a time. This shortened the amount of time each PAX was stuck at a corner – much better option. Otherwise the rest was the same: AMRAP all exercises and 3x overhead sandbag burpees before hand-off.

  • Corner 1: Battle rope
  • Corner 2: American hammers
  • Corner 3: Merkins
  • Corner 4: Step-ups

We did this to time.

Moleskin:

Thanks for all the PAX who came to try out my new idea. Thanks @optimus for bringing the extra 60lb sandbag! I got some good feedback both from PAX and from doing the workout itself. The second variation was much better where you were only stuck at a corner for two stretches instead of waiting for the sandbag to make it all the way around. Using AMRAP here allowed PAX to push themselves as much as they could/wanted, and this naturally adjusts to fitness level so everyone gets a workout relative to their abilities. @ocb pointed out that it would have been nicer to be under the sandbag longer, and I agree. The square we were using was kind of small. If/when I do this again, I’ll need to figure out how to stretch out the walking part without a large impact to corner time – something for me to think about.

Again, it was great seeing everyone out and I hope everyone got a good workout out of it. And as I’m writing this, I already have ideas on how to possibility improve upon the comments above :thinking:. Anyhow, we had a great morning for this as well – not too hot and not to cold. It feels good getting out there again and Q’ing, and I look forward to the next one. Cheers! #syitg