F3NWInd

F3 NorthWest Indiana

Wicker Park

Raincheck at Wicker

Date: 01/10/2026

PAX: Family Guy, Coors, Beaker, Optimus, OCB (Q)

Warm Up:

25 SSH

10 Toy Soldiers IC

10 Bean Pickers IC

10 IST IC

10 HillBillies IC

10 Willie Mays Hayes IC

PacRats Arm Circles routine

The Thang:

5 Burpees

5 WMD Merkins IC

5 WMD Squats IC

repeat 3 times and finish with 5 Burpees, that got us to 100 Merkins total

put the picnic table in the middle of the shelter and put coupons at each 4 corners… the timer is 10 8-count step ups in the middle and at each corner the PAX do an amrap of the prescribed exercise.

they were:

coupon complex, coupon curls, skull crushers, overhead press, dead lift, coupon swing, that thing where you carry the coupon around your head, and pullovers.

Mary:

Broga

Moleskin:

I was sad that Ultimate football had to be postponed, but it was ok because we got a good workout in. All of the guys showed up and did the work. Thanks for letting me lead!

BACKBLAST 1/3/25: First Blood

7 PAX circled up at Wicker Park to draw first blood on 2026. I started the day off with car problems, so Peyton warmed up the PAX, and then I took over once I got there just a few minutes late.

Warm Up
Good Mornings x 10ic
I forget what else the PAX did, but I think Peyton had them doing some Latin hip sashay when I arrived
Windmill x 10 ic
Frankensteins for 15 yards
Buttkickers for 15 yards
High knees for 15 yards
Perfect merkin x 5 ic
Squats x 10 ic

Beatdown
We had an assortment of sandbags, including Nut House’s Bulgarian Sheep Boppie that you had to carry by the “dong.” Two PAX farmer carried two sandbags each while the rest of the PAX did 5 burpees then ran to catch up with the lead PAX. Once the lead PAX was caught, all PAX circled up to perform a set of hand-release merkins and WWI’s. We started with 20 hand-release merkins and 20 WWI’s, and each round we descended in reps by two. Each PAX should have gotten in 3 carries. So, each PAX did 35 burpees, and 110 hand-release merkins and WWI’s. We did one parking lot/trail lap of the park.

When we returned to the pavilion, we did two rounds of
1 arm rows x 10 ic
Coupon squats x 10 ic
Curls x 10 ic
Skull crushers x 10 ic
LBCs x 20 oyo

1 set of military presses x 10ic
Supermans x Q’s count
Bay City Scissors x 10 ic
1 min plank

Moleskin
I wanted to be pretty much continuously moving, and we accomplished that. We got in a little over a mile of movement. I also wanted to push ourselves by doing the hand-release merkins, which are harder on my body. Aaaaaaand. I hate burpees. So I incorporated more of those. I would have liked to have more actual sprint work, but oh well. It was fun to see PacRat actively dodge Gummy during his carry. Peyton got in some good distance during his carry, so it was a good distance run to catch up to him. And Nut House’s dong Boppie was an awesome addition to the bags. Always a pleasure grinding it out with Trader Joe and Optimus. Those guys just consistently work.

As always, it’s an honor leading you fellas. Happy New Year!

5 is the Magic Number @ Wicker Park

Pre-Runners : Peyton, Gummy Bear and Trader Joe

Pax: Peyton, Trader Joe, Optimus, Lights Out, Beaker, Destro & OCB

Warm Up:

Good Mornings IC x 5, Arm Swings Up/Down, Arm Swings Side to Side, Narrow Squat IC x 5, Should Width Squat IC x 5, Sumo Squats IC x 5

The Thang:

Jump Forward, Jump Back, Jump Right, Jump Left x 5 OYO

Side Shuffles, High Knees, Butt Kicks x 5 OYO

Squat Thrust w/Coupon x 5, Merkins x 5 and Side Straddle Hop x 5 – 5 Rounds

Reverse Lunge w/Coupon x 5, Mountain Climbers x 5 and Side Straddle Hop x 5 – 5 Rounds

Grave Diggers w/Coupon x 5, Plank Jacks x 5 and Side Straddle Hop x 5 – 5 Rounds

Curls w/Coupon x 5, Deadlifts x 5 and Side Staddle Hops x 5 – 5 Rounds

Skip, Walk and Sprint x 5 @ 50% x 2, @ 75% x 2 and @100% x 1

Mary:

LBC’s x 30, High Dolly x 10, Low Dolly x 10, High Flutter Kicks x 10, Low Flutter Kicks x 10, Freddie Mercury’s x 10 and Rosalita Whips x 10 – 2 Rounds

Moleskin:

The workout was meant to be slow but intentional and I am glad you all enjoyed the pump and the music! It is always a pleasure to drive North and conduct a Saturday Q @ Wicker Park. I also enjoyed my run in the AM with Gummy Bear and Trader Joe – had good conversation around Leadership & Development in the work place. Here is the concept I shared you all during COT referencing Chris Williamson – “life happens with regrets – you have to decide what regret you can put up with and which regret can you not live – this makes decision making easier – incorrect action is better than inaction so take the risk” – you guys rock!

Aye’

Peyton

PHP Code Snippets Powered By : XYZScripts.com