F3NWInd

F3 NorthWest Indiana

Wicker Park

March 13th, 2025

BACKBLAST:

Thursday, 03/13/25 Lunges, Curls and Bear-Crawls Form Week @ Wicker

QIC: Family Guy

PAX: Family Guy, Coors, Optimus, Gummy Bear

Good weather for March: We tried to focus on correcting the three most common mistakes in lunges and how to properly do a bicep curl. We also continued to build off of what Roadshow taught us about Bear-Crawls.

Warmups:

Arm Circle Complex in cadence 

Bean Pickers in cadence 

Toy Soldiers in cadence 

Bean Pickers in cadence 

Perfect Squat in cadence 4 count

Perfect Merkin in cadence 4 count 

The Thang:

Lunges – Most people do it incorrectly. 

 – 3 big lunge Mistakes  that hurt knee joints, Flare up the lower back, cause muscle imbalance 

Mistakes #1 – Weight on Front Toes puts pressure on knee joints and quad 

          Correct way – put pressure on 70% of heels so the hamstrings and glutes take the weight 

                                Don’t put weight on front toes 

         Tips – Helpful to put your hands on your hips for balance 

         Reverse Lunge in civilian count x15

Lap 

Mistake #2 – Knee is not stable when they stand back up – The knee sometimes wobbles inward.  

       -The knee is a hinge joint and only supposed to go open and closed and not side to side 

       – So as you come down and up from the lunge, look down at your femure/thigh bone, and make sure your leg is going the same direction as your toes. 

       Reverse lunge civilian count x15

Lap 

Mistake #3 – Not Using Glutes 

  • When your in the lunge position and you come to press up/stand up instead of thinking about extending the knee and quad muscle, think about extending your hip and use your glute and hamstring 

       Jump Lunge with civilian count  x15

Lap 

Bicep Curls in cadence x10

  • Hands are shoulder width apart
  • To do a full range of motion flex the tricpepts
  • Keep your elbows slightly infront of your hips
  •  curl up to the top and squeeze the flex those biceps and slowly lower them down. 

 Lap 

Bicep Curls in cadence x10

Lap

Bicep Curls in cadence x10

Bear Crawl with a partner spotting you – Don’t sway hips and keep knees slightly off the ground and small steps. 

Booya Merkins civilian count x15

Mary:

LBCs 25 OYO

American Hammers in cadence 

WWIs  25 OYO

Crunchy Frogs 25 OYO 

Plank for 1:00 Minute

Moleskin:

It was pleasure and honor to get back out there and lead again. It’s been a while since I last Qued and I enjoy it every time. My goal is to Q at least once per month if not more this year. Gummy Bear, Coors, and Optimus helped me get through my first Form Week Q and I appreciate you guys more than you know. Thanks for being so supportive!

In Christ,

-Family Guy

BACKBLAST 3/8/25 Ultimate Football @Wicker Park

PAX: OCB, Crash, Optimus, Federali, Gummy Bear, Coors

Team 1: OCB, Crash, Coors
Team 2: Optimus, Federali, Gummy Bear
G1:
Team 1 – 5
Team 2 – 2
G2:
Team 1 – 3
Team 2 – 5

Team 1: Optimus, Crash, Coors
Team 2: OCB, Federali, Gummy Bear
G1:
Team 1 – 4
Team 2 – 5
G2:
Team 1 – 4
Team 2 – 2

Moleskin

Love a good game of ultimate football. 3v3 makes for a lot of running and nowhere to hide. Lots of great plays were made. More bad ones were made, though. Hope to have more guys next time.

Wicker Park Beatdown

Date: 03/06/2025

Location: Wicker Park A.O.

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

Warm Up:

10 – Bean Pickers

10 – Windmills

10 – Willie Mays Hayes

10 – Toy Soldiers

10 – Arm Circles Complex

10 – Perfect Squats

10 – Perfect Merkins

The Thang:

Indian Run to the Memorial

10 – Left Leg Step Up

10 – Right Leg Step Up

10 – 8 Count Step Up

10 – Incline Merkins

10 – Dips

Repeato

Indian Run Back

10 – Slow Count Deadlifts

10 – Slow Count Curls

10 – Slow Count Military Press

10 – Slow Count Coupon Complex

Lap around the Park

Repeato

Mary:

10 – LBC’s (IC)

10 – Freddie Mercury’s (IC)

10 – BJJ (IC)

10 – Heel Touch Sit-Ups

10 – WWI’s (OYO)

Moleskin:

Grabbed this Q and decided to take us over to the memorial. It wasn’t as cold as it’s been for the last month and we were thankful for that! Optimus told us stories of his travels to Colorado and Gummy Bear fought through whatever it is that has been ailing him lately. Anyway, not much to say here…. OCB OUT!

BACKBLAST – 3/1/25 – Fat Camp, Class 001

Thicker Park A.O.

5 PAX gathered for a deceptively cold Saturday morning at Wicker Park. It was high 20’s but really windy. Like worse than The Dump windy. I arrived 5 min before circle-up time to do some recon, and the wind made it feel like I was running uphill. I wasn’t sure the vibes were going to remain in place, but we were going to go for it no matter what.

PAX: OCB, Coors, Crash
Q: PacRat

0700

Warm Up

Shoulder Complex:
– ACC – 10/10 IC
– MNCs x10 IC
– OHCs x10 IC
– Seal Claps x10 IC
– 10 slow count
Bean Pickers x10 IC
Toy Soldiers x10 IC
SSH x30 IC
Perfect Squat FTH x10
Perfect Merkins x10

Mosey run to the north parking slots

The Thang

Set up 4 cones (55m, 50m, 45m, 40m)

  • 55m cone – 9 burpees, return for 5 In-n-Outs
  • 50m cone – 7 burpees, etc
  • 45m cone – 5 burpees, etc
  • 40m cone – 3 burpees, etc

Mosey reset lap. Move the bench that was in the way

55m cone – 8, 8-ct Body Builders, return for 5 Mike Tysons

  • 50m cone – 6, etc
  • 45m cone – 4, etc
  • 40m cone – 2, etc

Mosey reset lap

55m cone – 4 burpees, return for 1 Shuffle Merkin

  • 50m- 3, etc
  • 45m – 2, etc
  • 40m – 1, etc

Indian Run back to the pavilion

Thang 2

Coupon Squats – 3 in the hole, then rep x10
Repeato
Coupon Squats x10 IC

Arbitrary riddle produced the count of 24

Hold low coupon squat for 24 count
Bicep Hold – mid for 3, then rep x10
Repeato
Bicep Curl x10 IC
24-count hold

Coupon Lung (L leg) – low for 3, then rep x10
Coupon Lung (R leg) – low for 3, then rep x10
Lunge x10 IC
Hold Angry Chair for 24

Shoulder Press – Mid for 3, then rep x10
Repeato
Shoulder Press x10 IC
Hold for 24

Indian Run lap around the park morphed into Crash having to take a poop. We held plank the whole time. Joke is on Crash because cold TP doesn’t get purchase at 28 degrees the same way as toilet paper in a heated building. It must have been pretty massive because the rest of us held plank for 4-5 min

Continue IR to the pavilion

10 burpees
LBCs x15 IC
9 burpees, 1 burpee

Broga

7 burpees, 3 burpees

More Broga

0801

Moleskin

Congratulations to the graduates of Fat Camp, class 001. Most, if not all of us weighed in before boot camp, and it only served as a reminder on how being intentional is the only real way to get results. I’ve been coasting and it’s showing.

If you want 1 “secret” for loosing that pound, post, go for walks, and cut out sugar. If you can do those 3 things consistently, you got this.

73’s
PacRat
KD9GNS

BACKBLAST – 2/27/25 – Good News Comes in 2.2’s

Thicker Park A.O.

PAX: OCB, Crash, Coors, Traveler,

Q: PacRat

Cool, mid-30’s and comfy. Only needed 3 thin layers and I was just barely warm enough at kickoff, yet didn’t feel overheated. That’s primarily because good news comes in 3’s and not 2.2’s. But we ran out of time before completing the 3rd iteration. The 3 bits of good news:

  1. Strength – Lower
  2. Strength – Upper
  3. Conditioning

iteration #3 the way I wrote it was cut short. But we still got it in this morning.

0530

WarmUp


Shoulder Prep Complex

  • MNCs x10 IC
  • ACC x10 IC
  • Overhead Clap x10 IC
  • Front Clap x10 IC
  • Hold for a slow 10 count

Bean Pickers
Hillbillies x10 IC
ISTs x10 IC
SSH x30 IC
Perfect Squats FTH x10
Perfect Merkins x10 IC

Strength – Legs

Cowboy run to the Memorial. Grab a bench and face in. We did the following:

  1. L leg Step-up x10 IC
  2. R Leg Step-up x10 IC
  3. 8-count Step-up x10 IC
  4. In-n-Outs x10 OYO 
  5. L leg Lunge
  6. R leg Lunge x10 IC
  7. 4-count Lunge x10 IC
  8. Al Gore x59

Cowboy Run back to the Shelter, only last PAX did a jump squat before running to the 2nd slot

Strength – Upper

  1. Curl Complex – Hold mid spot for 2, negative at 3, up and reset at 4.  Then, Curls x10 IC . End with a slow 10 static hold
  2. Press Complex – Hold in the mid spot for 2, negative at 3, up and reset at 4.  Then Coupon Press x10 IC. End with a slow 10 static hold
  3. Big Back complex – R arm x10 IC, L arm x10 IC. Then 2 arm with an up static hold for 2. Down for 3, and up&reset for 4. Slow, 10-count hold at the end 
  4. Shuffle Merkin x5

Conditioning

10 Burpees

Suicide Circle (Starting and ending every lap at 6). Run around 3, noon, 9, and finish with a full lap)

Mary

Broga

0616

Moleskin

There you have it. Empty slot during the week and my schedule permits. I’m taking it. There’s a few PAX in our ranks that pull more than their share. I appreciate that fellas. Confirm it’s you by sorting PAX w/most Q’s

GB and I had car trouble this morning. He with the drained battery, and me with a funky alternator. His fix was a fart sack and 30 minute downtime. Mine is probably $400

Special props for Traveler – He’s improving antva good clip, and these workouts aren’t easy. Plus, he drove an hour to get to TP by 0530. He was the first one there. I respect it brother

The “Just 4lbs” challenge starts tomorrow. Weigh-in before noon on Sunday. Lose a pound (or more) a week. Let’s kick Speedo season in high gear.

73’s,

PacRat

KD9GNS