DATE: 11-08-2025
PAX: FEDERALI, FAMILY GUY, KATO, OPTIMUS, BEAKER, GATSBY, COORS, MUCK, OCB, GUMMY BEAR
Wicker Park
BACKBLAST 11/1/25 Lights Out Rare Beatdown.
Well this Q was out there and I decided what the heck pick it up. So this was a good hard beatdown.
So I will start as i did something I Hate Burpees so what was Key Word to call out Burpees it was PUKE! Each Pax could sat it one time.
Warmup:
GOOD MORNING
IST/HILLBILLIES
WINDMILLS
BEAN PICKERS PERFECT SQUATS
ARM CIRCLE COMPLEX
The Thang:
Teamed up
FARMER CARRIES APPROX 150 FEET/ TIMER WAS OTHER PAX DID MERKINS THE COUNT AS A TEAM WAS 300. So after this we needed a cool down so we did The Atticus movement called the Lionel Richie we all lay on our side and just relax. We did this for a minute.
OK back to work as a team we did 100- 2 arm rows, 200 Military Press, and 300 Curls. The timer was a mosey the 150 feet.
Then I decided to do a Mufasa favorite since he decided to post at Thicker Park.
Pinkie Pies 10/1 Merkins and 1/10 Dips
We ran a Mosey parking lot lap as a cool down.
After all of this it left about 8 minutes for some PacRat Broga.
Moleskin:
Guys it felt good to lead again this was a tough workout we pushed and pulled and carried over 10,000 pounds of weight if everyone used 30 pounds. I made a point earlier this year to make 2025 the year of the Vest so I have been using as many of workouts as possible and I wore It for this beat down. Everyone worked their asses off. Props to all our heart rates were elevated throughout this beat down. Was great to see In the can and Gruenwald back to a beat down.
Thanks Guys for posting and allowing me to lead.
Till next time
Lights Out
Closing a Chapter @Wicker Park
PAX: Pacrat, OCB, Dr. Scholls, Gummy Bear (Q)
AO: WICKER PARK
Date: 10/30/2025
WARMRUP:
Some warmups
THE THANG:
Down the Bike path, do the “Impossible Mile” exercises 100 meters at a time.
Walk the blocks to each post, then run back to start
- 100 Meters Broad Jump Burpees
- 100 Meters Lunge Walk
- 100 Meters Bear Crawl
- 100 Meters Sprint
-At the Flame Memorial-
- 50 Step Ups IC
- 10 Box Jumps OYO
- 10 Bulgarians L IC
- 10 Bulgarians R IC
- 10 R Side Step ups IC
- 10 L Side Step ups IC
- 50 Step Ups IC
Walk blocks back from each post to starting point.
MOLESKIN:
Decided to run back my 2nd favorite Wicker Park Q for the Thursday finale (for now). I remembered one other I did I liked more but that was a Saturday and It was at the Dog Park, maybe I’ll run that one back sometime too. Its been great having a Thursday workout up north and I’m glad we’ll continue that just at the DUMP. Excited to lead the first Thursday Morning beatdown at the DUMP next week, should be awesome.
Keep getting new guys out its been awesome having Dr. Scholls post so regularly. Possibly doing an FNG poster campaign Saturday and/or a day next week hmu if you’re interested.
Coffee was weird! First Pacrat left his car door open and a barista told him. When he went out to close it a black cat jumped out! Should’ve closed it in and kept it. Missed opportunity. Then we saw a dude’s car nearly blow up, he was going south in Indy Blvd and his tire blew and sent him over the median, oncoming traffic, and grass patch, and then into Biggby parking lot right by where we were. We checked on the dude and he wasn’t injured but he was likely impaired so 911 was called after we left the scene, he was visibly frustrated.
Best to you all, long live Wicker Park!
-GB
SHARKNADO
DATE: 10/25/2025
PAX: CLASS ACT, OPTIMUS, BEAKER, TRADER JOE, OCB
10/22/25 F3 Beatdown: Wicker Park
Location: Wicker Park AO
PAX: 6 @ocb / @optimus / @elsa / @gummy-bear / @dr.scholl’s / @nut-house (Q)
Date: October 22, 2025
Coupons: yes
Duration: 45 minutes
Warm-O-Rama (5-7 minutes
- Side Straddle Hops (SSH) – 20 IC:
- Imperial Walkers – 15 IC:
- Arm Circles – 10 forward, 10 backward 10 bf 10 bb
- Coupon Swings – 10 OYO: Each
- Mosey with Coupon – Run with coupon to back lot
The Thang
Option 1: Guilty Verdict (Strength-Heavy)
Focus: Heavy coupon use, strength, and endurance.
Structure: Three stations, AMRAP for 7 minutes each, with a 1-minute coupon carry mosey between stations.
Station 1: (7 minutes)
- Coupon Curls (Bicep Curls with Coupon) – 20 reps.
- Coupon squats Squats (Goblet Squats with Coupon) – 20 reps: Hold coupon at chest, squat deep.
- Overhead press – 20 reps: Press coupon overhead.
Transition: Mosey 100 yards with coupon to side lot (farmer’s carry).
Station 2: (7 minutes)
- Coupon Thrusters – 10 reps: Squat to overhead press.
- Deadlift (Coupon Deadlifts) – 10 reps: Lift coupon from ground to waist.
- Coupon Lunges – 10 reps per leg: Walking lunges holding coupon.
- Front raise with coupon – 10 reps
- Transition: Mosey 100 yards with coupon back to shelter (overhead carry).
Station 3: (7 minutes)
- Coupon Swings – 20 reps: Kettlebell-style swings with coupon.
- Bench Press – 20 reps: Lie on back press coupon from chest.
- Coupon Rows – 10 reps per arm: Bent-over row with coupon.
- Finish: Mosey back to the shelter with coupons.
Mary (5 minutes)
- Flutter Kicks – 15 IC:
- Heel Touches – 15 IC:
- Ww2 Sit-Ups – 10 OYO:
- LBC – 20 OYO
CoT (Circle of Trust) (3-5 minutes)
- Count-O-Rama: Count off PAX.
- Name-O-Rama: Names, F3 nicknames
- Announcements: Local F3 events, upcoming Qs, community service.
- Ball of Man / Prayer
Moleskin –
Two new guys awesome! Especially when the temps are getting lower! Good work, Elsa and Dr.Scholl’s! Getting growth in any group in our age is difficult, especially a group like ours that does hard things at hard times of the day, in sometimes hard conditions. We must keep growing, as our society in general has built a culture of self-reliance as the gold standard- the true standard should be being a brother to men around you and helping them be their best selves to help them and you grow in all 3Fs – if you want to go fast, go alone – if you want to go far, go together. We didn’t go fast today – this was the ‘guilty’ portion of my Jury Duty beat down from Wednesday – it was slow and heavy and I think it did the thang – Thanks for letting me lead as I approach my 100th F3 work out I truly love being a part of the group! – #syitg – Nuthouse