F3NWInd

F3 NorthWest Indiana

Troy

Nail, meet hammer @ Troy

9 pax came out and wanted to see what had me so irritated the last few days. Here is how it went

Warm up:

SSH

Dancing rockettes

arm circles

moroccan night clubs

Windmills

Bean pickers

Seal claps

Skol claps

SSH

Thang:

Start at first corner

15 squats CC

move to 2nd corner

15 squats CC

15 merkins CC

move to third corner

15 squats CC

15 merkins CC

15 burpees OYO

move to 4th corner

15 squats CC

15 merkins CC

15 burpees OYO

15 mike tysons OYO

move back to the start

15 squats CC

15 merkins CC

15 burpees OYO

15 mike tysons OYO

15 carolina dry docks CC

Reverse out to each square peeling off a workout

back to start

Grab coupons

Ring of fire

5 jump squats while other pax hold al gore

ring of fire

5 curls while other pax hold high plank

ring of fire

5 military press while pax hold coupons over head

Repeato each ring of fire 2 times through

Mary:

SSH

rockey balboas

good mornings

time

Moleskin:

Ive been dealing with a leak at my rental and its finally situated. Peyton asked me or roadshow to grab the Q so I took it and figured to make the workout tough/irritating. The concept was to build up the workouts and then to strip it down. Sort of like me having to open up the wall and trim to find the leak. I had way more planned but getting through the first round took way more time than expected. I had the first round which we did be body weight stuff, then plyometric stuff then coupons. So I sort of used the find of fires to hit the plyo and coupons. Coors said I thought no coupons when its this cold I cant feel my fingers. Well thank HHH and Gummy bear because they dont like rules of thumb that I learned when i first started Qing and called me a b!tch.

Everyone worked hard. Couple guys told me this was a tough workout so Im thankful for that. Nice to see Mister Brown. Didnt really get a chance to chat or have any mumble chatter because I was calling the cadences.

Thank you for letting me lead.

Crash

Fire Drill @ Thicker Park

Weather wasnt so bad. 5 pax came out to see what I had cooked up for us at Wicker. Here is what we did.

Warm up:

SSH

Bean Pickers

Windmill

Toy soilder

Michael phelps

IST

Hill billy

skol claps

Seal claps

SSH

Thang:

Speed training!

Pogo hop to utility box

5 burpees

walking marches back to shelter

5 burpees

A skips to utility box

5 burpees

B skips back to shelter

5 burpees

Single leg knee drive to utility box

5 burpees

opposite leg single leg knee drive to shelter

5 burpees

double switches to utility box

5 burpees

triple switches to shelter

5 burpees

explosive jumps to utility box

5 burpees

bounding to shelter

5 burpees

Mosey to flame

Vertical workouts!

Seated jumps 10 OYO

bulgarian squat taps 10 OYO each leg

seated jumped 10 OYO

single leg box hops 10 IC each leg

seated jumps 10 OYO

5 burpees OYO

mosey back to shelter

Mary:

Alabama prom dates

Leg lifts

LBCs

donkey kick

fire hydrant

Timeeeeee

Moleskin:

Great work fellas. I saw some speed workouts on my feed last night and thought to add them to a workout as we are getting ready to launch the golden boot challenge.

Those speed workouts are staples for increasing your speed. The vertical workouts work similar muscles but soon I’ll dunk on Atticus.

Hope you guys liked it. A bit different than the usual but I was out of breathe a decent amount during the speed workouts.

Thank you for letting me lead you all

crash

22s @TROY

PAX: OCB, Optimus, Gummy Bear

WRMP:

  • 22 SSH IC
  • Lot Lap

THANG: Formatted like 11s or ladders so run between 2 spots for every exercise, but different exercise each time…

  • 1 Around the World Lunges IC
  • 22 Burpees OYO
  • 2 Burpees OYO
  • 21 Mountain Climbers IC
  • 3 Burpee x Dips OYO
  • 20 Groiners CC
  • 4 Nordic Curls (Partnered)
  • 19 Calf Raises CC
  • 5 Absolutions OYO
  • 18 Merkins CC
  • 6 Shuffle Merkins IC
  • 17 4-ct Alabama Prom Dates
  • 7 Blockees
  • 16 Overhead Presses CC (Done 8 IC)
  • 8 8-ct Body Builders
  • 15 Coupon Complexes IC
  • 9 Squat Thrusters IC
  • 14 Crunchy Frogs IC
  • 10 Curls IC
  • 13 4-ct Monkey Humpers IC
  • 11 Skull Crushers IC
  • 12 Squats IC

2 Parking Lot Laps

  • 18 Merkins OYO
  • 5 Absolutions OYO
  • 19 Calf Raises CC
  • 4 Nordic Curls (Partnered)
  • 20 Groiners CC (Done 10 IC)
  • 3 Shuffle Merkins IC
  • 21 4-ct Mountain Climbers IC
  • 2 Around the World Lunges IC
  • 22 Burpees OYO

MOLESKIN:

Pretty chill beatdown, I feel with a larger run distance between or a shorter one we’d be working more but it was just enough where walking it made the most sense and is what it is. I planned out this Q weeks ago and wasn’t expecting this weather so we only made is like 5/8 through with no warmup or mary but oh well we all got out and moved in the cold and made it worth it!

Hope all have a good day today, stay nice and warm but try to be outside a little just to keep your body connected with the outdoors! Get a good breathe of fresh cold air on your way to your car and Thank God for his providing of warmth and of cold, for outdoors and shelter. Today is a good day! Make it a great one!

-GB

The Impossible Half Mile.

AO: Wicker Park

PAX: Gummy Bear (Q), OCB, Optimus, Coors

Saturday 07:00-08:00 Beatdown

WARMUP:

  • 15 Windmills IC
  • 15 Willie Mayes Hayes IC
  • 15 Flying Squirrels IC
  • 15 i dont remember IC

THE THANG:

  • 100 Meter Broad Jump Burpees
  • 100 Meter Lunge Walk
  • 100 Meter Bear Crawl
  • Repeato
  • (DORA) Timer: 20 Meter, 2 Cinder Block Hairburner push, down and back (40 meters total)
  • 25 8-ct Body Builders
  • 50 4-ct Mountain Climbers
  • 75 Side Straddle Hops

MARY:

  • 15 American Hammers IC
  • 15 Crunchy Frogs IC
  • 15 Boxcutters IC
  • 15 Alabama Prom Dates IC
  • 15 Pickle Pounders IC
  • 15 Good Mornings IC

MOLESKIN:

So I’m considering organizing an Impossible Mile Challenge possibly at the Highland Middle School track and getting a patch (Maybe?) Let me know if you’d be interested! I think the goal would be to do it standard in under an hour or broken up like the murph (maybe 20 meters at a time of each) in 45 minutes?

Great work today fellas. Keep on working hard. I made the joke during warmups when it was the same exact crew as the day before that I might be able to just Copy/Paste my last backblast but thankfully Coors showed and we changed up the block work as well as linger distances of the Impossible mile stuff with a full hour beatdown…

Looking forward to Q-ing one last time as a 21 y/o and my first as a 22 y/o next week. Gonna be FREEZN both days so come support my manly questionable decisions to Q both lol don’t leave me alone in the cold on my Birthday.

Coffee was had by yesterday’s crew and ran long (nice time)

Have a great weekend!

-GB

The Impossible

1/17/2025

AO: TROY

PAX: GB (Q), OCB, OP

WARMUP:

  • Side Stradle Hops 20 IC
  • Moroccan Night Clubs 20 IC
  • Windmills 20 IC
  • Bean Pickers 20 IC
  • Toy Soliders 10 IC
  • Lot Lap

Impossible Mile (Well just a taste of it)

  • ~100 Meter Broad Jump Burpees (Red Loop)
  • ~145 Meters Lunge Walk (Orange Loop)
  • ~190 Meter Bear Crawl (Yellow Loop)
  • Just Shy of 400 Meter Sprint (Black lines down and Back Suicide Style to each island)

Next Setup Blocks and a ~20 Meter Mark

  • 1 PAX AMRAP Tower of Power while Other 2 PAX Murder Bunny to mark, OVH carry back (Repeat til all PAX have cycled through twice)
  • 1 PAX Hairburners’ 2 Blocks to mark, other 2 PAX AMRAP Squat Thrusters, (Repeat til all PAX have cycled through twice)

MOLESKIN:
The turnout was slightly disheartening after the great week or two we’ve had, but I’m very thankful for the 2 that did show and the work they put in! We missed the Hunters, get better Roadshow and Quit your job @The Mick F3 is more important XD

I think it would be a cool goal for our squad to take on the impossible mile at Wheeler some Saturday and give it like 6am-8am to complete. Thoughts? We completed this mini portion of it in about 25 minutes, obviously the broad jump burpees would be much longer, but I think 60-90 Minutes is very doable for most guys if they trained for a week or two.

Keep coming out and posting, Great job men and I’ll see you tomorrow.

Prayers for my family friend Bill grieving his sister…

-GB