F3NWInd

F3 NorthWest Indiana

Beaker

Cardio Turkeys

Date: 11/26/25

AO: The DUMP

PAX: OCB, Beaker, Optimus, Dr. Scholl’s, Elsa, Pacrat, Nuthouse, Roadshow, Crash, The Mick, Gummy Bear (Q)

We prepping to big back this weekend, and what better way than to do 5 workouts in 2 days? Gotta make room somewhere. The alternative route is laxatives, at least this way you get the satisfaction of completing the job!

Warmups:

We did some warmups

The THANG:

Jog to the stairway

Hill Suicide (Epsteins)

-10 Count-

From North top of hill to south top of hill (400 meters) Partner up and 1 PAX bear crawls while other does 20 SSHs. Once PAX 2 is done he sprints to the crawling PAX and the switch, go til at the South end of top of hill.

-10 count-

At south Hill, Hill Sprint

  • 20 Mountain Climbers IC
  • 20 Jump Squats CC
  • 20 Freddy Mercuries IC
  • Hill Sprint
  • 20 Groiners IC
  • 20 SSHs IC
  • Hill Sprint

Jog back to the Start 06:15

MOLESKIN:

Not a very involved one, but we moved alot and got far. Good job to all the PAX, Happy Thanksgiving you earned it. Dr Scholl’s and Nuthouse did excellent in the 1st beatdown, all other PAX + Trader Joe continued on to the 2nd beatdown and I believe all remaining PAX except Roadshow & Beaker partook in the season’s eatings at Harvest Room. Good times, nice to double down Q with Pacrat, got to co-Q with the Nantan on his first Q as such, hoping to do it again soo but switch him Q cardio, me strength.

Happy Thanksgiving!

-GB

BACKBLAST – 11/26/2025 – Second Helpings

The Dump A.O.

PAX: Gummy Bear, OCB, Crash, Beaker, Roadshow, the Mick, Elsa, Optimus, Trader Joe
Q: PacRat

9 PAX remained, and 1 add’l gathered for the second of 2 pre-Thanksgiving beatdown. Beatdown #1 was cardio-oriented (and boy was it), which made a nice spot to lay some merkin and coupon work in. This weekend (Thanksgiving weekend) is notorious for calories and excess. While it’s nearly impossible to stem the calorie-based tide that awaits many of us, we can at least do what we can to not totally lose the plot.

Mid 30’s, yet bitterly cold. Gale-force winds promised to generate Lake Michigan waves up to 18′. The Edmond Fitzgerald sank 50 years ago this month. Nothing made of man can overcome that which is made by God.

3 of us BARELY made it back from GB’s cardio beatdown. We had to get cracking before all PAX got in. We picked up Trader Joe. Grab your kit and circle up…

0615

WarmUp

Arm Warm-up Complex

  • Small Forward x10 IC
  • Small Reverse x10 IC
  • Skull Claps x10 IC
  • Seal Claps x10 IC
  • MNCs x10 IC
  • 10-count hold
  • recover

SSH x30 IC
Hillbillies x10 IC
Perfect Squats FTH x10 IC
Perfect Merkins x10 IC

Grab your coupon, mosey to the AMP 2.0

The Thang – Second helpings of Coupons

SET 1 – Coupon Complex

20 Merkins OYO

Deadlifts x10 IC
Curls x10 IC
Shoulder Presses x10 IC
Skull Crushers x10 IC
CPRs x10 IC

10 Coupon Complex OYO

LAP around the AMP complex

SET 2 – Lt. DanZ

20 Merkins OYO

Coupon Squats x10 IC
8-count Coupon Lunges x10
8-count Bucket Brigades x10
Coupon Thrusters x10 IC

20 Bobby Hurleys OYO

LAP around the AMP complex

SET 3 – Big Back

20 Merkins OYO

L. Arm Row x10 IC
R. Arm Row x10 IC
2-Arm Row x10 IC
Lying Coupon Rows (PacRat count) x10 IC

Hold Coupon Row up position, count around the horn ’til we hit 60

LAP around the AMP complex

SET 4 – Just Kidding!

20 Merkins OYO

Recover. Grab coupons, head back to the Flag

Little did the PAX know that I had a copy of the previous Beatdown. We left off Hill Climbers (Mtn. climbers?), 2 Hill sprints, and 20 burpees OYO. We were by the flag so no hill work. Looks like there’s just 1 thing left

Line up on the E. side of the restroom building, face West

20 burpees OYO

Return to the Flag

1 min of Mountain Pose (deep breath in, slow out)

0700

Moleskin

Feelin’ that second beatdown during the BD. Gummy mentioned that his internal F3 clock detected the end of the workout about 10 minutes into my beatdown. We have 2 things upon us:

  1. Breakfast at the Harvest Room
  2. Cloverleaf triple down (3, 1h ruck-based BDs)

CSAUP #1 done. CSAUP #2 up tomorrow starting at 0600. Gluestick from Indianapolis has SC’d for beatdowns this week.

Elsa is increasing in strength and endurance. Nothing like getting started and throwing a double-down in there. With a nice hot breakfast and 70/80’s old-school funk chat (Bootsy Collins, Roger and Zapp?), he’s got that special something that makes a man a PAX. Be cool today if you can and try making it to the triple down tomorrow. It adds up and it’s even tough for experienced PAX. But if you show up and if you are wanting to complete all 3, we will see to it that you do. And crush it at that.

Dr. Sholls – Can’t wait to see what a Dr. S beatdown is like. So much speed and stamina, but only 45 minutes to flex it. Make us wish we didn’t go, and we’ll come back every single time.

And good luck on the pending sale of your castle – you earned all you get, probably?!

Dr. Scholl’s home on Lake Michigan has a pending offer

Gotta go…that bangin’ coffee at Harvest Room has my name all over it.

73’s

PacRat
KD9GNS

Troy Hockey Chapter 29

Teams:

A: Optimus, Gruenwald, Pacrat, Federali, Gummy Bear

B: Laloyd, Batman, Mister Brown, Beaker, Nut House

Team A won Game 1 (5-1), Game 2 (5-1), and Game 3 (1-0)

–

We celebrated Optimus’ 200th post of 2025 congrats and welcome to the club!

  1. Heisenberg
  2. OCB
  3. Gummy Bear
  4. Optimus

Still possible: Pacrat? (Probably there with DR included he doesn’t BB)

Best of Luck to Laloyd at his Half Marathon Tomorrow!

Prayer and announcments were given for several things.

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