F3NWInd

F3 NorthWest Indiana

CSAUP

BACKBLAST – 8/5/2024 – Night Owls @DUMP

The Dump A.O.

PAX: Gummy Bear, Curious George, Boo Boo, Federali, Bump, Wiggy, Liquid, Gas, Solid,
Q: PacRat

Finally – In town for a Monday night beatdown at the Dump. Rain teased us all evening, but held off. I could not say the same for thunder and lightning. If I recall, there were instances of the lightning detection system going off during the Dump. Lucky for us, we were on top of a mountain with no cover. I’ve been accused of being a smart %&# and a dumb %&#, but not often at the same time. It’s confusing haha

1930

Warm Up

SSH
Bean Pickers
Wind Mills
ACC
Perfect Squats
Perfect Merkins

TheThang

I neglected to account for kids, so I had to get creative. We took some of the coupons we have stashed at the top of the Dump and lined up 5 coupons. 2 man teams (biggie and smalls) to get through each iteration

PAX1 – AMRAP Coupon Work
PAX2 – Down the stairs and back

Once any PAX arrived at the top, the AMRAP session was over for everyone. After all PAX stair runners returned, we switched stations, switched movements, and did a repeato until all PAX had an opportunity to perform PT at every station

Break
PAX to perform Patty Cake in a plank (x2)

Thang2

Repeato, but with leg-based exercise movements

Break
PAX to perform Patty Cake in a plank (x2)

Thang3

Repeato of the 1st iteration

Mosey down the Stairs

Indian run to the 1/2 way point

Mary

Various stretches, PT, etc. at the halfway point. It’s the red gravelly part just S. of the bridge that crosses Dump Lake

2015

Moleskin

IT was a lot more fun than I thought. The chi’ens did great. All hustle and 0 complaining. Running up and down the stairs was a little bit of a hassle for those that are just starting out building cardio endurance. But you can’t cheat the stairs or the mountain. You’re either on top or you’re not. Just like life.

Come out and enjoy the Night Owls edition at the Dump. It’s a hoot!

73’s

PacRat
KD9GNS

BACKBLAST 5/26/24 GORUCK Basic

GO RUCK – BASIC AAR

Date:​5/26/2024 (Sunday)

Start Time:​2:00 PM

Location:​CrossFit Gym @ 24137 111th Street, Naperville, IL

I really dislike writing report and have unwillingly agreed, so here we go with what I remember.  So take it for what it is: Post Covid memory cells of this old guy.

Sunday, May 26, started out for Naperville, Illinois as a very rainy day.  I was not exceptionally excited about rucking in the hard rain.  Thankfully, however, the sun came out at about 1:45 PM just before the Ruck and my spirits lifted. Despite the ongoing updates from Atticus on the brutal unconventional beatdown that the Tough was for their group. 

Welcome Party

Cadre Steve and Cadre DS called us into alphabetical formation.  So one line, two lines, three lines –  left to right or right to left.  Many people had differing opinions and at this point there was very little team communication. We picked two rows:  left to right for the front row and right to left for the back row (snakeorder).

Both cadres gave a short bio.

Next, we were instructed to drop our rucks and grab our carabiner clips to create a sand bag chain.  Of course we were too slow so 10-15 penalty merkins were required.  Then thecadre deemed that there were not enough sand bags in our already clipped chain, so we needed to add more of each weight used: 140 pounds, then 80 pounds, then 60 pounds and finally 40 pounds.  We ended up having 6 of each weight in the chain.

Next step was to ascertain if everyone possessed the packing list items: driver’s license and $20.  Out of the total number of people signed up for this Ruck, approximately 30 people did not show up, 30 were present.  From the sound of things, the discount codes may be a thing of the past. It only cost me $3 to attend the Go Ruck party. The full cost was $45

We ran a set of short laps around the snake chain and then back to our rucks, each time we retrieved another item out of our rucksacks. When our fire making tool was checked, some did not have anything that could light a fire. Penalty scorpions were then held by the entire group for 60 seconds.

We were then directed to go to the chin-up bars to determine if we could get to the goal of a 100 seconds dead hang, assessing if we had adequate grip strength.  I achieved 70 seconds; four people exceeded the 100 seconds hang time.  For the few that exceeded the time we were asked to gather around the person we felt could continue to hang the longest.  A prize for the winner was suggested but I never found out if the final winner ever did get a prize.

We then ran another sand bag lap and were instructed to get outour swim goggles.  We moved to the cold plunge troughs outside in the yard.  We were directed to hold our breath underwater for as long as possible.  My time was maybe 30 seconds; some were shorter and some much longer.  The cadre suggested that thinking of the color blue while under water was supposed to increase our ability to hold our breath.  I spaced the whole “think-blue” thing.  Holding your breathe underwater sucks, not a big swimmer. Makes you re-think WHY am I doing this Go Ruck event. Seemed very unconventional to me. Anyways, wereturned the gym and our rucksacks and repacked all of the items we had dumped out of our bags and as directed put on our rucks. Of course, as a group we were too slow, again.

We then went to the sand bag chain for a 50-count clean and lift to our shoulders as a team – we took on this task in 10 count reps with a short break.  It became very clear that the person chosen to be our team leader was a rookie and completely inadequate for the job, we all tried to help by giving directions.  Some were lifting only to their chest, some above their shoulders, somelifted and dropped right away, while others tried to hold for a longer count. Total chaos. I’d guess that after approximately 35 of these we were asked what repetition we were on.  Very few, if any, knew or were even counting.  So we dropped and did penalty merkins.

We were then directed to carry the snake some 75 yards across the adjacent field and then return to the ramp area of the Cross Fit Gym.  Someone took the lead and we carried for 30 seconds, then rested for 10 seconds. The cadre left this young guy in charge, for some reason.

End of Welcome Party.

RUCK Begins

While we were still not acting like a good team, we were getting the hang of things and were improving.

Team was divided into two crossing guards, two flagmen (US and Ruck), two for the stretcher with the sheet-wrapped dummy, two on the gerry can, and the rest on the sand bag chain (paired down to 16 bags, four of each weight).  We were on the side of a busy road where the terrain was tough – holes in the ground, bushes, tree overhang, mesh in the grass, sloping hills on the side of the road, and very wet mini-creeks were present from theheavy rains.  Because of both the rough terrain and the inability to maneuver well between the person in front and in back of you, those folks carrying the sandbags had a difficult time doing their job.

We headed into the nearby park at a sand based volleyball court.  We then took on the very wet sandy pit for a total of 8 crossingsacross the double wide volley ball court with one cadre on each side giving us our next set of directions.

Sand Pit Workout:

We started with a low crawl (chest and hips in the sand –simulating overhead gun fire drill), next a forward bear crawl, then interlocked arms lunge walk in perfect cadence, then areverse bear crawl, all while pulling the ruck behind us in the wet sand.  Then a crab walk and reverse crab walk.  Next we left turned, lined up behind one another facing North – and 130 T-Claps began with arms straight out and an over-the-head clap.  Civilian count. We were often reminded at how poorly we were doing as a group and how we may have to start over if people did not start completing the assigned movement in good order and synchronization. Somehow that task was completed with a TON of grace from the cadre. 

The last transit across the sand pit was pure murder with next to no arm strength left in most of the 29 folks remaining.  I do notremember what one of the transit exercise were that we performed.

The team started acting more like a team.  It was very heartwarming to see group members begin to act like team mates and not relative strangers.  We were supporting one another.  Stronger members were encouraging the slower finishers, etc. We wanted everyone to finish the race and complete our goals.

At some point, we were too slow and we were ordered to do ten more merkins with ruck in the sand pit.  We did planks with ruck for a couple of minutes and also around 50 low flutters without ruck.  Cadre DS checked everyone’s abs with the 6-pound sledge – a light bounce to see how much belly- jelly you had.

Hydration bladders were refilled and the 5-gallon gerry can was all of a sudden much lighter.  We took a 3-minute water break and then did the one-mile run with ruck around the park.  Upon completion of this task we headed back to the Gym.  Upon our return to the gym we gently returned the sand bags to the floor and lined up in our original alphabetical order.  I was thinking we were done because we had deconstructed the sand bag snake and repossessed our carbineer clips.  I am still missing two.

Mary

We were directed to a new location however it was a 15-minute drive away and told to line up when we arrived.  Upon cadre arrival we then rucked around ¾ mile to a local horse farm where we split into3-4 person teams.  We were doing a Go Ruck old-school volunteer work project at this horse farm. Many weredirected to shovel poop out of the various stalls, some cleanedthe gutters on the barn, some pressure washed the remaining grime away, some provided clean feed for the animals.(thankfully all without our rucks).  We worked there for about an hour.  At the end, we were given a short introduction to this farm and some of the work they do to help disabled/handicapped children.

We then rucked back to our parked cars lined up with our rucks and were presented our reward. A hard-earned Go Ruck patch.

Total Time:  5 1/2 hours

F3 Basic Attendees- Editor, Chumbawamba, Heisenberg, 4howa

P.S. Still a little sore one week later.

GORUCK NAPERVILLE TOUGH

Damn!

I started this journey with a Band post and then a Band text group with the hope many of us would accept the challenge.

For the Basic, 4 PAX registered (with someone will need to do their own AAR).

For the Tough, 3 PAX registered.  1 PAX dropped due to injury.  1 PAX couldn’t arrive due to car issues which started within an hour of go time.

35 people registered for the Tough – only 14 arrived – 21 did not come to the Tough.

This was part of an HTB weekend.  4 people stayed for the Tough from the Heavy.  The Heavy group ran out of water with hours to go and that apparently really wrecked everyone.

Admin

One of the Heavy guys told us to line up alphabetically.  Both Cadre (DS and Steve) walked in the garage doors promptly at 10 pm.  No introductions – just told us to bring inside all of the sandbags piled outside.

Our team was 12 guys and 2 ladies.  Both ladies were experienced GRT’s – one was completing her 100th event with us.

We then stood by our bags, alphabetically.  Cadre asked our names (one by one) and we had to explain our “why” in 8 words or less.  Mine, “To honor my grandfathers who served.”  Others had cool sayings – that was all I had.

We then had to show the items on the packing lists – one by one, as instructed.  Thank you Sandlot for screwing us – as the secondary packing list was only on FB, while 2 people didn’t have FB.  This turned into a 2 minute rant by the Cadre about Sandlot and Jason’s (owner of GORUCK) stupid adventure that is failing and making their jobs harder.

We then had 20 seconds to repack our bags.  No one was successful.  We were then given 20 seconds again – only 2 of us were successful.  We then had time to arrange our rucks better. 

When 5 of us completed the dump challenge, we were then allowed to back a winner.  I cheered my guy on and he was the only one to complete the next round.

We then both supported the youngest member, a 19 year old kid, who was a disaster.  He did complete the Heavy (and later the Basic), but he needed everyone’s help. 

After we were all packed, we received a lecture about people wasting FREE EVENT CODES and they are likely going away.   

Evolution One

As 21 did not arrive, we needed to do 21 team centipede push-ups.  The guy by my feet was unprepared and only completed 2 – which kept a Cadre near us.  The guy in front of me probably only did 7 or 8.  By the time we got to 10 – which took FOREVER – I was gassed, pissed and ready to quit.  I was next to my ruck and was already planning how to pick it up and just walk out.  When we got to 20, DS told the guy behind me, you’ve only done 2, if you don’t do this one, we are starting over at zero.  I willed him to completion.  My heavy feet on his shoulders clearly didn’t make it easy for him.

Evolution Two

We learned we were honoring our 156th Memorial Day and learned the background.  We were instructed to get a team mate and as a team, we needed to complete 156 burpee sandbag throws.  So, burpee and then a partial coupon complex, but you drop the bag behind you.  My partner a 60 year old, with 2 bad shoulders.  He was a tough guy!  We came in 2nd to last place – the ladies were last (only completed 122 of them).

Evolution Three

We were told to surround DS and listen.  He taught us how to capture a punch, twist and if necessary, break the attacker’s wrist.  We would practice on each other – probably 4-5 times each. 

Evolution Four

We were “gifted” (per Cadre Steve), with limited coupons.  We had a 2-100,2- 80, 3-60 (sandbags), 55 jerry can sandbag, 1 water jerry can and 2 flags.  This means, the Team Lead and 2 did not have a coupon.  Cadre Steve thought we “impressed” DS and he went light on us.

We rucked with DS to a local park (and got lost as no one knew where the basketball or sand volleyball courts were located.  The sand volleyball courts were 2 courts wide.

After compiling the coupons, we lined up and we needed to follow directions.

We low crawled to the other side.  When many simply crawled, we were told we’d all be dead, so we needed to low crawl with our nose on the sand while pushing our rucks in front of us.  Then backwards lunge back.

Slowly, things get fuzzy here.

We needed to somersault the other side – mine was a controlled forward roll to the side.

We then needed to bear crawl to the other side.

Next partner bear crawl.  So, in bear crawl position, which your partner beneath you, holding around your waist or shoulders and they drag you to the other side.

We then transitioned to a wheelbarrow to the other side.

I am gassed at this point.

DS then asked us, what we learned when we were kids to do when we were on fire.  Stop, drop, roll.  We were simply to roll to the other side.  Sounds fun, right?  Nope!  After 3 rotations, my world was very unhappy.  I would make a rotation, or 2, stop and hope the world would stop spinning.  It didn’t.  By the time I made it to the other side, I was dry heaving and very wobbly while on all 4s.  Others were asking me if I was ok – I wasn’t.  I knew I couldn’t do anything else like that and was ready to go tell DS I was out (again).  As I was weaving my way back to my ruck, DS told us to ruck up and move out to the basketball courts (wherever they were).  Thank goodness!

Evolution Five

We rucked around the park, searching for the basketball courts.  Once finally located, we were able to de-ruck and told to surround him to listen.  He showed us how to deal with someone who pushes you, capture his hand, into a hold where their wrist could be fractured.  Again we were able to practice on a partner – several times.  We were told many times, tap out before it actually fractures – he doesn’t want any paperwork!

We were then given five minutes for priorities of work.

Evolution Six

We were given a time hack and we left the park and rucked about an hour to a park with a HUGE hill – think sledding hill – but it wasn’t.  At the top of the hill, there was a picnic area.  We were given the choice to attack the hill – or figure out an easier way up.  We were gassed and just pushed straight up the hill.  We learned the other way up was stairs.  Oh well.  DS told us we killed the time hack.

Mind you, since we started, I kept a 60 lb sandbag the entire time.  I let others handle the big bags, as my back wasn’t happy when we started (thank you softball warm-ups Thursday night). 

After given time for priorities of work, DS returned and gave us a bio and it was story time / questions / answers.  I let others ask their “short questions”.  When there were gaps, I’d ask questions that would take chapters to answer.  Several times DS would look to see who asked the question and said once, he’d never been asked that before.  One fellow team member mouthed to me, “That is a good question”, I responded to her “I know”.  I learned later she is a psychologist.   We stretched that rest to about an hour.  We learned how DS received his F3 name – ask me if you want to know.

Evolution Seven

DS instructed us to go down the stairs, without rucks or our gear and complete the mission.  We were all confused.  He told us it would make sense when we arrived.  What did we find?  We found a Ninja Warrior course in the park.  Mind you, there was dew on the equipment, so most could not be completed safely – but it was a fun side distraction.

Evolution Eight

After returning from our Ninja training, we assembled our gear and went down the stairs and left the park, our destination was the library on 95th.  None of knew where we were.  The Team Lead never told us the time hack.  Half way there, DS and Steve swapped out.

Steve then asked us if any of us could drive.  We all could.  Apparently none of our road guards knew what to do or where to be positioned.  So we had to practice crossing the road, several times.

We arrived at the library, where the ladies were promised we would find proper restrooms.  Cadre Steve said there are – but they are behind locked doors and suggested we shouldn’t go on the library grounds, or the school next door, as we would be labeled sex offenders and he doesn’t want to deal with any police tonight. 

We then had story time with Cadre Steve.  Same situation – I let others ask their questions, then I would ask mine in periods of silence.  If the Cadre is telling stories, we aren’t working.  I clearly stumped him a few times – which was fun.  Now the others knew I was just having fun with the Cadre and many times having them answer the same question from their own perspective.

We then rucked back the way we came to a Speedway, where 10 people invaded their 2 bathrooms – the look on the clerk’s face was priceless.

Evolution Nine

Looking back on it – we rucked about 2-3 hours, in a HUGE rectangle.  We were supposed to visit a golf course, but of course, we arrived before they opened.  But, we did take a nice team photo with the sunrise behind us.  Hopefully he posts it sometime.  After missing out on the golf course bathrooms, we found a construction site off the road.  Bathroom break!  However, we woke up all of the small flying bugs.  At this point, I told Cadre Steve my friend Paul (Editor) was coming to the Basic and gave him some background.  He remembered Editor!  He called him “strong, tough, good beard and can be very social.”  I said, “yep, that’s him.”   Cadre allowed us time for priorities of work.  I just laid on the path, stretching, as the buys didn’t bother me on the pavement.

We then continued along, until we arrived at a high school (which was next door to the library we were at hours earlier).

We were allowed a short, story time again with Cadre Steve.  He then gave us 15 minutes of priorities of work, before we all got wet.  Mind you, in the distance, we were watching lightning. 

Soon we heard, “DROP! DROP! DROP! YOU’RE DEAD!” 

WTF?

Well, one of our guys walked off alone to the port-o-potty (which he didn’t know was behind a fence).  That is a no-no.  He was now dead.  We had to carry him, his gear and the rest of the gear.  So we are down 2 people.  Lesson learned.

Evolution Ten

We were assembled and led into the high school, given five minutes to change into our swimming trunks and goggles, and to be on the pool deck.

Cadre Steve told us DS would arrive soon, so warm up with a simple 500M swim.  NICE!  I loved it.  1 of our guys couldn’t swim, 1 had 2 bad shoulders and 2 guys  could swim, but never did laps.  Cadre told us it would be PR day for us!  The non-swimmer was put into a separate lap pool, that was only 4 feet deep.  The rest of us were in the 9-12 foot deep pool.  I don’t know my time, but it was fun swimming laps.

When DS arrived, he would “sneak attack” us as we were swimming laps, and pull us to the bottom of the pool.  Cool / not cool.

DS then taught us how to find a mask on the bottom of the pool / lake, and put it on and clear the water, all while under water.  We all got to practice several times.  Won’t lie – that is a cool parlor trick.

DS and then Steve each demonstrated how to travel across the pool to the other side – 25M – with one breath, without strokes and little kicking.  After 3 attempts, I could only make it 75% of the way.  Something to practice later.

Evolution Eleven

We all then went to the diving end of the pool – 15 feet deep!  We learned a dolphin swim and how to sink and rise.  I don’t sink well – I need to learn to expel more air first.

Next up – all on deck, flutter kicks – 103 in cadence – OUCH!  He wanted us to have our ankles tap the water (that never happened for me).

We then transitioned to partner water sit-ups.  Calves/feet on deck – partner holding them.  Your butt and body in the water.  This reverse sit-up happens when your back hits the wall, then you return back to the surface.  Back must hit the wall.  Important to hold your nose – for us regular people.  We would do 5, switch with our partner – for a total of 3 sets each.

Finally, we were given 3 water bricks.  Keep as along as you can – above water – then pass to a teammate.  Lots of kicking each other underwater and gulping of water.  Fun – but the fun lasted a long time. 

During this time, it was storming bad outside – we could hear the thunder.

Cadre Steve told us we had 5 minutes to change and get to the hallway and don’t let him beat us.  None of us brought a towel (who cares – it is pouring outside).  Guys were bitching in the locker room about no towel, being cold and the like.  In any event, Cadre saw me finish and walk out with a buddy (we were the first 2 out – we both got an approving nod).  4 people didn’t beat Cadre out – he asked the Team Lead for their names – but fortunately never did anything about it.

Evolution Twelve

We head outside and watching a storm.  Raining sideways, thunder, lightning – all sorts of fun.  Steve leaves and DS tells us to head back to the start point.  None of us know where we are or how to get back.  He told us to figure it out – fortunately one of hosts (not a participant) was still around and gave us instructions and told us we “weren’t far.”  Biggest lie of the day! 

We rucked 2 hours in the storm to get back.  The rain made everything heavier.  Sorry Basic – your bags are heavy with rain water.

When the Heavy returned, they did the Murph – which we were all now dreading.  The Heavy were also told, if it storms during the Basic, they would do a triple Murph.

The pool and the rain cleaned all of us – we really didn’t stink and both got all of the sand off of our bodies.

Endex

We returned to our start point.  We assembled the sandbags, our rucks, received closing remarks and took a team picture.  A big case of Old Style awaited and our host allowed us to use their ice bath / sauna.  However I needed to split and head to a basketball game in Highland.

Moleskin

We are all stronger than we think we are.  I was hoping for a big crew – but in the end, I was just a member in a team of 14.  All good people, with their own skillsets.  It was a fun adventure.  Not sure if I want to do another.  I’m still recovering (as of Wednesday afternoon when I am finishing this AAR).

Important things to remember – train – carry heavy things – expect the unexpected – be prepared.  Follow the packing list.  Always bring a buddy.  The proper nutrition is key!  I forgot to mention, I was the candy man for a while – I had a bottle of Advil.

Always arrive early – some didn’t get the packing list – but since they were early, they borrowed gear from others.  By arriving early, I was able to get some recon from those working on the HTB.

Until next time. 

BACKBLAST 11/23/23 Thanksgiving Clover Leaf

23 PAX showed up Thanksgiving morning to put on some rucking miles, throw some sandbags around, do some PT, and begin our day with some brotherly (and a new little sisterly) fellowship. We had at least three 80pound bags, multiple 60s, and multiple 40s. There was plenty of weight to carry.

PAX: Antman, Bert, Bob Villa, Class Act, Dr. Freud, Einstein, Excellent!, Heisenberg, HHH, Kato, OCB, Optimus, PacRat, Peyton, Rocky Road, Saluki, Scarecrow, Square, The Mick, Tofu, Trader Joe, Wide Berth, Zombie

QIC: Class Act

Welcome Party (sans food, for a surprised Rocky Road)
Ruck Shuffle around the square
Ruck Front Squat x 20 CIV
Merkin x 10 ic
Ruck Swings x 20 ic
Ruck Step Ups x 100 ic
Decline Merkin x 10 ic

Round 1
Roundabout sandbag ruck to Wheeler and partner up for a dora
Partners and bags were spaced out about 10 parking spots
Three rounds of each
Partner 1
Sandbag burpees x 5
Sandbag rows x 10

Partner 2
Ruck Squat AMRAP
WWI AMRAP

Ruck back to the square to drop off and pick up PAX

Round 2
Welcome Party #2
With rucks on, PAX planked and formed a tunnel of love. PAX pulled a 40# bag from north to south side of the square, then went south to north.
Lunge the full length of the north side
Ruck shuffle the east side
Traveling burpees the south side
Incline merkins x 10 ic
Rejoined our sandbag buddies for a ruck down Court street to Hayes Ct, to Main Street, and back to the Square
PAX circled up for three rounds of a partner Dora
Partner 1:
Curl x 10
Merkin x 5
Press x 10

Partner 2:
SSH AMRAP

Round 3
PAX dropped all 80# bags to continue on with the 60s and 40s
Ruck to Trinity
Upon arrival, PAX grounded rucks and bags
Jack Webb
Lt. Dan
Three rounds of Pullups x 10, Squat x 20
Circle Up in the grass for WWI x 20 IC
Flutter Kicks x 20 IC
Cobra stretch
On the way back to our bags and ruck, 5 more pullups
Return ruck to the square

Moleskin
Of course, the Clover Leaf didn’t work out exactly how I planned, but I think we all know most Qs don’t. We got almost 6 miles of rucking in, which is a feat with all that weight along with the PT. I know I was smoked at the end, and not even PacRat had the energy to comment on a Christmas tree dedicated to blue balls or something like that, so I think we met our standard of Q difficulty.

It’s always a pleasure to meet up with you fellas in the gloom, a bigger pleasure to lead you, and even more special to spend a Thanksgiving morning doing completely stupid and utterly pointless stuff with you, like lugging a lot of weight all around CP.

Props to the PAX that stuck it out for all three hours of the turkey burner along with the Q: Scarecrow, Excellent!, HHH, Optimus, PacRat, OCB, and Saluki

Props to all the PAX that showed up for 2 hours or even an hour on a day when everyone could have slept in!

Happy Thanksgiving, brothers! I am truly grateful for you all!

6/17 Saturday 2nd Wicker Park Summer Series Beatdown

Pax: Family Guy, Atticus (Respect), Trader Joe, The Mick (Respect, Respect), Crash (Hate), OCB, Optimus (Pre-Respect), Peyton, Destro, Muck, and Roadshow.

QIC: Kato

Pre-Ruckers (6am-7am): Atticus, Peyton, Destro, Trader Joe, The Mick, and Kato (There is some satisfaction I am starting to get during Pre-Ruck hour when saying “Good Morning” to passerbys. They are definitely not expecting it and when they do they seem to love saying it back. Plenty of opportunities to get this feeling here on Saturdays at Wicker Park.

Warmup: SSH x 25, Bean Picker x 20, ACC x 10 each direction forward/backwards, Merkins IC x 10, Squats IC x 20, Moroccan Night Club IC x 20, Perfect Squats IC x 20.

The Thang: We each took a Cinder Block with overhead carries, Shoulder Carries (Alt), and or Shoulder Press from Start Point to Southwest corner near the Volleyball Courts.

Here we did the following with our partners. One Pax Army Crawl/Bear Crawl with Cinder Block Drag. Right arm first. The other Pax Lunge Walked down and back until the Other Pax was able to Army Crawl/Bear Crawl with Cinder Block Drag with Left arm on the way back. Partners switched exercises repeat as above.

Next we did Cinder Block walk and toss across the three volleyball courts and back as the timer. The other Pax did Shoulder Presses. Partners switched exercises repeat as above.

The last exercise was the side shuffle with no block down and back across the three volleyball courts as the timer. The other Pax did Cinder Block squats (hold position either close to chest or in the low crotch starting position). Partners switched exercises repeat as above.

Mosey with Cinder Block doing either overhead carries, Shoulder Carries (Alt), and or Shoulder Presses back to starting point for start of Mary.

Mary: I sprinkled in some merkins during Mary because I was feeling flabby. Started out with Low Flutter Kicks IC x 20. Supermans IC (up/down). We continued to work on shoulders with Moroccan Night Clubs, Al Gore with counts clockwise and counterclock wise up to 57, Plank hold to end workout.

Moleskin: Great showing again with 12 Pax for the Second Week. Thank you for the support as always from Pax that traveled a bit farther than the Northside Pax. Bummed we didn’t see the three guys Crash and I tried to recruit. Lost another $5 bucks. I’m not the salesman like he is! There were some Facebook guys that also didn’t make it for the second week in a row but keep pushing gents!

From beginning and at the End, I am practicing the speeches we would give if new FNGs are there. The 5 Core Principals of F3: Free of charge workouts, open to all men, held outdoors (rain, snow, or sunshine), Peer Led workouts in a rotating fashion, and ends in a circle of trust/words of affirmation. It’s a great habit to do this as Q even if there are no new guys. Don’t get lost in the planning the workout as much as this part too. Very important to know the Mission of F3: “The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”. Again, the world small is important and relevant to why we are starting to do the Wicker Park Summer series. Saturdays have historically averaged the largest number of Pax attendance. The group is sometimes larger, its’ harder to catch up with another Pax before or within the workout yet alone at Coffeeteria once a week. Trying Saturdays here on the Northside in hoping to get Pax to post who would normally not travel to The Hub due to the total time commitment in doing so. This includes Pre-rucking here at Wicker, it may still allow a Pax to get in some exercise on Saturday morning and cutting out to be at home right after 7am on a Saturday. I am a prime example of the Pre-Ruck, I have not historically done Pre-Rucking at the 6am start time at the Hub because I would have to pretty much wake up at the same time during the week in order to do so. Now that we continue Pre-Ruck, I’ve committed to it because of the ease of doing so due to proximity alone. I’m hoping this at worse case increases Pax adding another workout during the week. We are still just experimenting and hoping to see the statistics as they are to help make decisions going forward for the betterment of F3NWIND.

Thank you for all your support so far as we continue to EH’d new FNGs! I will continue to strive to be more organized in planning the workouts. I will continue to count louder each week with my cadence. I will continue to work at giving away F3NWIND for the many reasons this gift as meant to me over my 4-5 years thus far. I am a big proponent of the Second F because of the great organic relationships I have form with some of your brothers. I will continue to do my part in keeping F3NWIND fresh and exciting to existing Pax as well as FNGs coming in. I will be planning another Food Bank of Northwest Indiana activity again to keep with the promise of a quarterly opportunity to be in our surrounding community as a major presence. As always it’s a honor to attempt to lead you all for 45/60 minutes at a workout from time to time.

-Dan Shih, 47, Kato, Ready Stance (video move)