F3 NorthWest Indiana
Team Captains: Peyton & Crash
Team Eagles – Peyton, Optimus, Rusty, Jets, Titan & Federali
Team Chiefs – Crash, OCB, Gatsby, Gummy Bear, Boss Hog, & Laloyd
Pax …
We kept score and similar to yesterday’s Superbowl – Team Eagles … DOMINATION!
The difference … Team Eagles had Jets & Titan … too hot to stop!
Fun week for me playing Hockey and Football – Hope the rest of you enjoyed the games and got your heart pumping with some competition.
Aye’
Peyton.
it was super icy and slick. I didnt have to change much other than where we would run. Here is how the morning went:
Warm up:
SSH
arm circles
dancing rockettes
skol claps
seal claps
bean pickers
windmills
windmill calf hug
toy soilder
Thang:
3 dips IC
3 incline merkins IC
6 dips IC
6 incline merkins IC
9 dips IC
9 incline merkins IC
run to a tree and back ( each pax gets to pick the tree after a round)
3 burpees
3 SSH IC
6 burpees
6 SSH IC
9 burpees
9 SSH
pick a tree to run to and back
3 Squat thrusters IC
3 plank jacks IC
6 squat thrusters IC
6 plank jacks IC
9 squat thrusters IC
9 plank jacks IC
pick a tree
3 front raises IC
3 mountain climbers IC
6 front raises IC
6 mountain climbers IC
9 front raise IC
9 mountain climbers IC
pick a tree
3 curls IC
3 skull crushers IC
6 curls IC
6 skull crushers IC
9 curls IC
9 skull crushers IC
pick a tree
3 flying squirrel IC
3 praying mantis IC
6 flying squirrels IC
6 praying mantis IC
9 flying squirrels IC
9 praying mantis IC
pick a tree
Mary:
Alabama prom dates
low dolly
crunchy frog
fire hydrant
donkey kick
good mornings
hold al gore for the last 15 seconds
Enddd
Moleskin:
Great work fellas. I hope you like the workout. The flying squirrel to praying mantis was tough for me to do and call out cadence. OCB slipped this morning leaving his house so the runs through the trees werent his favorite part but he did well for the coupon work! Coors helped call out the cadence loud! Definately helped me get through some of the calls. Gatsby made it and coasted through the workout. Optimus was next to me breezing through as well. I think I did hear him complain after the praying mantis sets though! Those were definitely tough! Gummy Bear was keeping up with everything and calling me captain during all of it so definitely some brownie points for GB!
I am thankful to be in this group and to have met you guys. 3 years go by fast. I try and be an asset to F3 and truly care about the outcome.
Please keep EHing guys, there are men who need a group like this.
WoW:
“When you’re not fed love on a silver spoon, you learn to lick it off knives” -Lauren Eden
I stumbled across this quote and thought about sharing it with the pax. Most of you are fathers and I dont think it hurts to remind everyone to be intentional on how you may treat your 2.0s. I thought this quote didnt really relate to me but the more I thought of it the more it did. I didnt want to bring the mood down when I was talking about it at CoT today but I believe I struggle with things due to a rougher upbringing. Ive told some of you guys before but I was kicked out in 8th grade and things werent ideal. Maybe having to lick love off knives when I was 15 led to the kind of person I am now. Which i believe is why I am constantly trying to have my brothers, mentors, peers, and all of you pax feel proud of me. I know all of you guys are and the last 3 years proved that. I know I make OCB gatsby and daffy proud. Im just saying with some self reflecting I sort of spotted that. I know we strive to be better men and being a good father is probably the biggest role you can have as a man and directly effecting the outcomes of lives. I’ve seen people spiral out and I just thought it was an interesting quote that has alot to unpack.
Thank you for 3 years.
Crash
PAX: OCB, Gummy Bear, Crash, Gatsby, Optimus, Coors
The Thang
The Murph – 1-mile run, 100x pull-ups, 200x pushups, 300x squats, 1-mile run
Moleskin
No brown bears today. Every streak starts with the first one. We’ll see how long Crash can keep this up. Gummy Bear ran late and still managed to do the full Murph. Nice. Optimus was our lone respect pax, but he works out like a 30 year old so he fit right in and breezed on through. Ghat-sby couldn’t fathom not finishing the Murph. It helps when you’re 24 of course. He ripped on through. OCB cut the running short but made fast work of the PT, having the fastest cadence of anyone.
Good work by everyone. If you didn’t post, you missed out. Post for the next one. We’re all looking forward to see if Crash will brown bear or not. It’s the little things that make it more fun…
WARMUP:
THANG:
Partner Up: PX1 Holds weight overhead while P2 does reps. If Pax 1 fails, Pax 2 starts over. Then switch and repeat
Zone 1: 10 Burpees each
Zone 2: 20 Merkins each
Bear Crawl Half the top Amp Step, Lunge Walk the other half
Zone 3: 30 Squats each
Zone 1: 12 Burpees each
Zone 2: 24 Merkins each
Bear Crawl Half the top Amp Step, Lunge Walk the other half
Zone 3: 36 Squats each
Jog to the Playground
5 Pull Ups each PAX
Indian Run around the playground, then up to the lot
MARY:
MOLESKIN:
Great work to a bunch of regulars (and an FNG). Pacrat found a way to be late and leave early XD. Lv ya. Crash reped the Tawil name solo and did…. a good job. Optimus and Heisenberg great to see you gents out and chatting it up at coffee for a while. We welcomed Boss Hog. I actually used to be connected with him when I was really little and it didn’t click until I saw his Parisi Speed School Sweatshirt he used to coach me when I was in little league and Biddy ball to be better conditioned. How cool to lead him in a workout all these years later haha.
Monday’s usually start out slower per our agreement. The Murph is tomorrow don’t worry lol. The point of today’s design was to have you rely on your partner and to be reliable. I’ve felt much dissention and division in our lives both local and national and there’s been so much tragedy and heartbreak the past week in the lives of those who surround me. I wanted this to be a reminder that when we give up because times are hard or because we feel we can’t anymore, not only are we causing ourselves pain, but often we’re causing the work someone else put into us or something else to be started over and it nullifies all the hard work they did. People rely on you to work hard even when it’s hard to do so pull through, don’t give up, and don’t quit til your partner says we can rest now.
Prayer Requests that weren’t named but are heavy on our community right now
-Gummy Bear
Date: 01/31/25
PAX: Coors, Crash, Gatsby, Gummy Bear, OCB, Optimus, PacRat, and Roadshow (QIC)
Warm Up:
The Thang – Under the overpass:
Round 1 (body weight):
Round 2 (coupons):
Round 3 (core):
Round 4 (wrap up):
PacRat Grade:
Moleskin:
I was going to have a second Q written if it wasn’t raining. That didn’t happen so I stuck with the original (plus it could have rained). I apologize for not keeping a better eye on all of the PAX. With all of the IC, I was too focused on getting through everything; and for that, I owe the entire Twail family an apology for all of the SSH. OCB’s shoes weren’t the best and were causing him discomfort. Gatsby was getting nauseated. And Crash “was going to punch me in the face”.
So if I take nothing else from today, I will take these two things: keep a better eye on the PAX and find another cardio alternative for under the bridge Qs. I just thought of two options that I’ll mix in next time: Mountain climbers and high knees. For the record we did a total of 130x IC SSH or 260x actual SSH.
Anyhow, you all did great. I’m really proud of everyone sticking through it. It was a grueling. I tried to hit each body group / exercise type and separate them to never really over work one particular area. With some modifications I’m definitely keeping this in my bucket of “need a quick Q”. The weather held up and the temperature was good.
Words of Wisdom:
Adding this to my backblast template.
Everyone is a sum of their experiences. Everyone has had different experiences. When you’re in a disagreement with someone, try to remember this. It doesn’t mean you’re right and they’re wrong, or you’re wrong and they’re right. Try to take in the other person’s perspective, or at least mentally acknowledge they are coming from a different set of experiences, even if you don’t agree. You might at least be able to find a common ground.