F3NWInd

F3 NorthWest Indiana

Crash

Can I please have some more crash? @ Thicker Park

6 pax (Crash, OCB, Gatsby, Beaker, Pacrat, and Destro) came out to a coupon heavy workout. Here is what we did

Warm up:

Windmill

SSH

Bean Pickers

seal claps

skol claps

michael phelps

toy soilders

IST

Hill billys

Thang:

Partner curls- 20 curls with partner applying weight, 20 unweighted, hold at 90 degrees for 15 seconds, move your elbows a degree outward and squeeze for 15 seconds

Round 1:

Timer- pax overhead carry coupon around the tree and back

1 pax AMRAP elf on a shelf

1 Pax hold al gore

1 Pax AMRAP curls

1 pax AMRAP squat thrusters

1 Pax amrap skull crushers

go through the circuit until you are back to your start

Round 2:

timer- 1 pax farmer carry 2 blocks around the tree and back

1 pax AMRAP lion king

1 pax hold high plank

1 pax AMRAP front raise

1 pax AMRAP merkins

1 pax AMRAP Military press

go through the full circuit until youre back to the start

Round 3:

Timer- rifle carry block around the tree and back

1 pax AMRAP shawn whites

1 Pax amrap Mike Tysons

1 pax amrap blockees

1 pax amrap flying squirrels

1 pax AMRAP SSH (Free parking)

Small lap around the tree and to the electrical box

Mary:

Alabama prom dates 15 IC

BJJ sit ups 15 IC

american hammer 20 IC

LBCs 20 IC

Good mornings 10 IC

Make every pax say “Can I have some more ser?”

End

Moleskin:

Shoulder heavy workout. Guys seemed to like it. Lots of mumble chatter when you have 3 Tawils and pacrat together. Making everyone say “Can i please have some more ser?” was hilarious.

Great convos at coffeteria. Beaker is an encyclopedia of knowledge. Me gatsby and OCB were getting him going (no diddy).

Thanks for letting me lead

Crash

Bust A Move @ THE DUMP

5 pax came out for a slight version of 100s. Here is what we did

Warm up:

arm circles

Windmill

Bean pickers

Toy soldiers

Michael Phelps

Dancing rockettes

Cowboy run to the stairs

Thang:

20 merkins CC

20 Squats CC

20 Carolina dry docks CC

20 lunges (10 each leg)

10 monkey humpers IC

Run to top of stairs

10 SSH IC

10 Alabama prom dates IC

back down to the base of the stairs

Repeato 5 times!

Mosey back to the flag

Moleskin:

This workout looks simple on paper but it is alot of reps!

I had a bad brown bear attack so shout out Gummy for calling out 1.5 of the rounds while I was gone.

Cowboy run behind kato didnt work out because Kato took off in a sprint! More than 20 yards too!

Sometimes when you go heavy in weight lifting during the week you shock your body by doing a week of 100s. It is a good way to give your body somewhat of a break without sacrificing your workout. I used to have 100s week in lifting the week before your max out week. We would do 100 reps of bench, squat, and incline in AMRAP fashion. So I wanted to give us a taste of this method.

Most guys seemed to like it. I feel a bit sore from the dry docks.

Thanks for letting me lead

Crash

BACKBLAST 9/5/24 FIND THE LIGHT AT WICKER PARK

PAX: OCB, Crash, Gummy Bear, Kato, Boo-boo, Optimus (Q)

Warm up:
Bean Picker x 10 ic
Willie May Hayes x 08 ic
IST x 10 ic
Hill Billie x 10 ic
Toy Soldier x 10 ic
Perfect Squats x 10 ic
Perfect Merkins x 10 ic

The Thang:
We were notified of a situation and had to get to the dog park asap. Pax brought 2 blocks which we took turns carrying. Once we arriver we found a 60 lb. sandbag and another block. We circled up ring of fire style and did SSH while one pax did 3 sandbag burpees until everyone had a turn on the bag. Next we partnered up with a block at one end of the field.
Round I-One pax did murder bunnies about 30 yds. did 10 block thrusters and murder bunny back. The other pax did amrap American Hammers. Switch
Round II -One pax lunge walked about 30 yards there and back. The other pax did amrap vertical block windshield wipers. Switch
Round III – One pax bear crawled about 30 yards there and back. The other pax did amrap block merkins. Switch
Round IV- Ring of fire again except one pax farmer carried two blocks, one pax did sandbag burpees, and the rest did SSH.
Gather up equipment and head back.
There was no time for Mary.

Moleskin:
Good turn out for a Thursday, I hope we can keep these numbers up. I came up with this mission idea and thought it would be a fun change from a standard beatdown. Expect the next one to go a little smoother, I had no idea how many pax would show up. I tried to make it hard, but not too crazy. Good job to all. OCB went above and beyond carrying the sandbag all the way back by himself. Thanks for letting me lead this mission.
-Optimus

Gettin down to business @ Wicker

Date: 08/29/2024

Location: Wicker Park A.O.

PAX: OCB (QIC), Crash, Optimus

Warm Up: 

10 Bean Pickers 

10 Windmills 

10 Toy Soldiers 

10 Willie Mays Hayes

10 Perfect Squats

10 Perfect Merkins 

The Thang: 

10 Mountain Climbers 

10 Coupon Curls

10 Skull Crushers 

10 Weighted Squats

10 Weighted Lunges

10 Dead Lifts 

10 Coupon Complexes 

Repeato

Lap around the park

25 SSH

Parking lot lines 1 to 5 to 1 jump squats

Parking lot lines 1 to 5 to 1 merkins

20 LBC’s

20 BJJ Sit-Ups

20 Freddy Mercury’s 

20 WWII’s

Moleskin:

This morning was cool and pleasant, it wasn’t bad at all for a beatdown. I wanted to get a bit of weightlifting going on today and I think that the boys enjoyed it. Safe travels and good luck to Goon on his journey to school today, and speedy recovery to Coors. Till next time OCB out!

Backblast #1 @ Wicker

Date: 08/15/2024

PAX: OCB, Optimus, Crash, Gatsby, Muck

Location: Wicker Park A.O.

Moleskin: We did a combination of Step-ups, coupon work, core work, and light jogging. Unfortunately I took to long to get around to Backblasting and I truly don’t remember the details. I need to jot some of this down on paper or something before I forget because I haven’t been doing well with Backblasting. It was a good workout for sure and we were sweaty by the end of it. Thanks for coming out and we’ll SYITG. OCB out!