F3NWInd

F3 NorthWest Indiana

Campbells

A Little Added Pulse

WARMUP

  • Good Morning x5 IC
  • Abe Vigoda x10
  • Imperial Hillbilly x10 IC 
  • Arm Circle Complex x5 IC ea direction
  • Motivator, 8-11 IC

THE THANG

Added pulse – exercises are performed in 8ct fashion including 2 full range reps followed by 2 short range (pulsing) reps with a change in cadence.

  • Mosey to north portico
  • Squat x5
  • Merkin x5
  • Pickle Pointer x5
  • Repeato the set
  • Mosey to the house, grab a block
  • Military Press x5
  • Curl x5
  • Skull Crusher x5 
  • Repeato the set
  • Mosey to north portico, repeato Sq/M/PP 2x
  • Mosey to the house, repeato MP/C/SC 2x
  • Take the blocks home, mosey to MO7S hill. OYO, Bear crawl up, SSH x8, run down, Squat Jump x8, repeato for 8 sets total
  • Long Indian run

MARY

  • Bean Picker x10 IC
  • Michael Phelps x10 IC
  • Big arm circles, each direction, x5 IC
  • Approximate 30 second Al Gore

MOLESKIN

Q: How do you make 5 Merkins difficult?

A: Make it an 8 count exercise and change the cadence. 🥺

At least the air temperature didn’t require as much layering compared to the last couple days. The fresh snow and damp concrete were an unexpected “benefit”.

I came up with this idea after talking with the M about the barre classes she instructs. Those are all about small movements which end up hitting muscles in a different way. So today’s mash up gave us the sick portion of both worlds! Yep, you’re welcome. 🤣      (Afterthought, the second set in each round of merkins and military press really sucked!)

TCLAPS to Heisenberg for encouraging attendance (aka calling out) PAX that we haven’t seen for a while.

T LAPS to Lights Out, Scarecrow, and BooBoo for rockin the weight vest!

Prayers were offered for Light Out’s dad and the family, the family of a coworker of Atticus (mom didn’t survive childbirth but the baby did (so far)), all the sick & dying, and those most in need of His mercy. Please keep them and their families in your prayers.

BACKBLAST: Frosty Partners @ The Hub – 1/21/25

I was unbelievably impressed that 8 PAX decided to show up in -18 degree weather to get better together!

WARM-UP:

(All IC) – Windmill x 10, SSH x 20, Bean Pickers x 10, Michael Phelps x 10, Toy Soldiers x 10, Hillbillys x 10, Squats x 10, Merkins x 10, Parking Lot lap to Portico

THE THANG:

Partner Up and Head to one of the 6 stations. The original plan was for both partners to just complete as many of the lower body exercises OYO as possible and then to do a lazy dora on the upper body exercises completing 10 reps IC for each in an alternating fashion. However, all 8 PAX were studs, so we pretty much just did as many reps as we could at all the stations until the station 6 partnership returned.

Stations were:

  1. Daft Punk Lunge
  2. Shoulder Taps
  3. Sandbag (60 lb) Rows
  4. Squats
  5. Dips
  6. Run to first parking lot and complete 10 post rows with each arm (20 total)-served as the timer!

We made it through 4 full rotations of the stations above (24 stations total)-well done!

MARY: Circle up, hold plank, and complete 2 rotations of Ring of Fire Merkins (10 merkins each, shout it out at 5 for the next PAX to start).

MOLESKIN:

It was cold. REAL COLD! But I don’t believe we really felt it by the third or fourth station. It wasn’t the hardest workout I’ve ever done by far, but it was a consistent grind. I tried to make sure we focused on compound, full-body movements (2 for chest, 2 for back, 2 for legs) to keep us warm and toasty. You could pace yourself how you wanted, but I felt like all 8 PAX went above and beyond today. Super impressed!

I almost gave this Q up last week when I saw how cold it was forecasted to be. I’m not proud of that, but want to be transparent and honest. I didn’t want to be out there in this weather! Then, I thought of what F3 is and how F3 should make you want to be a better man. Sometimes the things we don’t want to do are the exact things we need to do! I needed this challenge, and I was humbled so many brothers showed up. I was probably over zealous in having 6 stations (planning for 12 PAX), and that did mess up some of the rotations a bit, but the PAX just kept things moving. Still, 8 PAX was a great turn out at the Hub for today (with 11 total PAX for the day!).

Don’t take the easy way out. Always push yourself. Always support each other.

Thanks for always being there, bros. It was an honor to lead today.

Ladder Work @ The Hub

Almost felt like a heatwave after the last couple of days. 4 PAX posted for the workout, and 125% attendance at coffeeteria, including a Starsky (though there was good reason).

Warmup

  • 1 Parking Lot Lap
  • SSH x 15
  • Bean Pickers x 15
  • Imperial Stormtroopers x 15
  • High Knees x 15
  • Perfect squats x 15
  • Perfect Merkins x 15

Mosey to the portico

The Thang

Climbing the ladder

Rung 1 – 1:00 bear crawl, 10 burpees

Rung 2 – 2:00 planks (option to change positions every 30 seconds), 20 merkins

Rung 3 – 3:00 of holding lunges (45 seconds each leg forward, 45 seconds each side), 30 squats

Rung 4 – 4:00 jog in place while I call various exercises (ended up doing 10 high knees, 10 in/outs, 5 knees to palms jumps, and repeato), 40 LBC

Rung 5 – 5:00 run, 50 various merkins (10 regular, 10 diamond, 10 diagonal, 10 diagonal other direction, 10 Carolina dry docks)

Descending the ladder (each PAX numbered 1-4, questions determine which rung we do)

  • Birthday closest to January 1 (Heisenberg -2) Complete Rung 2
  • First person in the group Heisenberg remembers Q’ing (Campbells – 1) Complete Rung 1
  • Person born furthest from The Hub (Pheidippides – 4) Complete Rung 4
    • Rung 4 we did the same as the way up the ladder, but added 2×10 merkins during the 4:00. The 40LBC’s took us to 6:15

Moleskin

While pondering this workout, I was rewatching the 2022 movie Fall. Not the greatest movie, but utterly terrifying for those of us with a fear of heights. And it got me thinking of ladders. No spoilers, but in the movie they get up the ladder just fine, but not down it (because that would be a boring movie otherwise). So I had the thought to do a ladder up but make the way down random. I’ve only Q’d three times now, but I always stress about time, so this workout allowed me to take the way down the ladder as long or short as necessary. What was funny was that at the top of the ladder, we had just enough time to have gone down the ladder in order, but I was committed to the randomness.

I think the workout achieved the goals I set for it. I wanted to get moving, HR up, and work most muscle groups throughout. We got a good mix of core, merkins, leg work, and cardio. The 5th rung ended up being as tough as I’d hoped, with some good burn occurring by the end of the 50 varied merkins.

The extra 20 degrees compared to yesterday made the day almost pleasant. This is my first winter doing F3 and we’re now in what’s probably the most cold and dreary stretch of pretty much every winter. I appreciate having this group to get me out the door on some unpleasant mornings. It’s always motivating to know others will be there waiting at 5:30. Plus, the days are slowly getting longer, MLB spring training is less than a month away, and while we have some severe cold in the forecast, we have some days above freezing as well and those are going to feel warm. Stay motivated, keep encouraging each other, and take advantage of every day as an opportunity to better ourselves.

Thanks for allowing me to lead. Until next time,

Pheidippides

BACKBLAST – 1/9/25 – Carrying around the farm @The Hub

7 PAX made it out to brave the chill and stayed plenty warm. We noted that the lack of wind makes a HUGE difference in tolerating the cold at The Hub. Anyways here’s what we did to stay warm.

Warm up:

  • Parking lot lap
  • SSH x 20ic
  • Apollo Slowmo x 10ic
  • Windmill x 10ic
  • Bean pickers x 10ic
  • Good morning x 5ic
  • Michael Phelps x 10ic
  • Forward arm circles x 10ic
  • Reverse arm circles x 10ic
  • Perfect x3 squats x 5ic
  • Perfect merkins x 10ic
  • Mosey and grab 2 blocks per PAX

The Thang:

  • Farmer’s carry, initially it was to Sportsman’s Club but Q called an audible to stop at MO7s hill
  • 1-10 ladder – coupon complex on bottom, squat up top
  • Farmer’s carry completing the trek to Sportsman’s Club
  • Step ups x 10 ea leg oyo
  • Step down x 10 ea leg oyo
  • Side step ups x 10 ea leg oyo
  • Pinkie pie 10-1
  • Farmer’s carry back to MO7s hill
  • 5-10 ladder – goblet squat on bottom, side lunges (ea leg)
  • Farmer’s carry to return blocks
  • Mosey to the flag

Moleskin:
Well, this looks like a somewhat unimpressive list of exercises when you see it on paper but we were definitely able to keep the heart rate up, stay warm and get some. Tclaps to Lights Out for joining me w/ the vest this morning. Good to see Class Act out for a rare (at this point) mid-week beatdown. Nice job fellas!!

Until next time,
Scarecrow

BACKBLAST: Thursday, 12/19/24 Run DMC Remix @ The Hub

QIC: HHH

PAX: Lights Out, Boo Boo, Peyton, Scarecrow, Campbells, Pheidippides, Al Gore, PacRat, and HHH.

Was looking like the numbers were going to be extremely small, but folks drove in at 0529. The weather was deceptive today. Felt cold, but with no wind, we got hot quickly. Here is what we did.

Warm Up
MNC (15 IC)
The Mick Burpee Complex (1 OYO)
– WMD
– Staggered
– One-legged
SSH (20 IC)
The Mick Burpee Complex (1 OYO)
8 Ct Good Mornings (5 IC)
The Mick Burpee Complex (1 OYO)
IST Goblet Squats(10 IC)
The Mick Burpee Complex (1 OYO)
OH Coupon Hold March (10 IC)
The Mick Burpee Complex (1 OYO)
Light Pole Lap

The Thang
Mosey to East Lot
RUN a light pole lap
6 Ct. Dans, Lt. (10 IC)
Mike Tysons (10 OYO)
Curl & Press (10 IC)
REPEATO until 6:10

Return to Flag

Mary
Run – Freddy Mercury (10 IC)
Dollys (10 IC)
Mt. Climbers (10 IC)
Crunches, LB (10 IC)
REPEATO

Moleskin
Had a conversation with 2005 on Tuesday about if you haven’t seen a preblast, odds are you forgot that you picked up the Q. It is kinda what happened here, but I blame being busy with work. T-Claps to Atticus for giving me a polite IM nudge. Luckily I had this Q ready to go. Thanks again for the idea Mufasa. Was hoping to save it for my run at the Golden Sombrero, but I have time to cook something up.

The Mick Burpee complex is solid in my opinion, but not sure if you can really do more than 1 at a time. Definitely not worth doing IC because it is a 23-25 count exercise depending on combining or not combining some movements. In the end, it is 3 burpees with 7 merkins. It gets the job done.
Started off doing Lt. Dan’s in a civilian count, but PacRat suggested doing it as a 6-ct. I begrudgingly took his advice, well, because it is PacRat, but the man had a point. Lesson is, doesn’t matter how many times you Q, you can always use the feedback and get better. Thanks for calling it out, brother! If you are wondering, we got in 7 rounds of Run DMC.

Looks like we are losing momentum on the December Challenge. I am guessing most Pax are like me and are already close to their average and figure they can go back to their normal posting cadence or take some time off. The problem is, we were hoping to see you. We were hoping you were serious about getting better; not just for you, but those that depend on you to be your best self. We need to hold each other accountable, because if we don’t… who will? 10 more posts (12 if you are GB) in 2024. How many will you be at? Let’s all aim for at least 7. I say this and yet, won’t be able to post tomorrow. My goal is to post 9 out of the 10 times though.

SYITG,
HHH