F3NWInd

F3 NorthWest Indiana

Einstein

HYROX @ The Hub

WARM UP:

Run in Place; Stationary Knee Highs, Stationary Butt Kicks, Stationary Side to Side, ARM Circles, Hill Billy Jacks & Bean Pickers

THE THANG:

8 STATIONS: walking lunges w/coupon option, run 300m; coupon farmer carry, run 300m, 50Ib sled push, run 300m, coupon squats, run 300m, burpee broad jumps, run 300m, jump rope, run 300m, wall ball partner toss, run 300m – pax did this for 45 minutes, rotating stations every 2 minutes.

Pax took a break half way through – we formed a big circle and “let the bodies hit the floor” every time we heard “let the bodies hit the floor” from the song … “let the bodies hit the floor” – we did that until Pax stopped letting their “bodies hit the floor”

MARY:

Billy Blanks IC x 8 – switch feet

Front Kicks IC x 8 – switch feet

Side Kicks IC x 8 – switch feet

MOLESKIN:

Thanks to Class Act for letting me borrow the sled, that was a joy of fun. Also, good work to all of you Pax – working your way through the stations and putting effort into each 300m run. I’ll be incorporating more Hyrox exercises into my Q’s as we move forward into 2026. Until next time … See you in the gloom!

Aye’

Peyton

BACKBLAST 11/28/24 Thanksgiving Clover Leaf

24 PAX came out to start their Thanksgivings with a ruck and some good ole fashioned beatdowns. It was a chilly, windy morning, but it went quickly. We had 9 sandbags for the event, and everyone had time under weight. This will be an imperfect backblast.

PAX: 2005, 4howa, Beaker, Bert, Boo Boo, Class Act (QIC), Crash, Dr. Freud, Einstein, Heisenberg, HHH, Kato, Lug Nut, Mufasa, OCB, Optimus, PacRat, Peyton, Rusty, Scarecrow, Solo (downrange), The Mick, Yogi, Zombie.

QIC: Class Act

Round 1 (0600 – 0700)
The 15 early risers began with a quick mosey around the square to meet back up at the flag on the pavilion on the east side. We launched into the usual: good mornings (10ic), windmills (10 ic), perfect squats (10 ic), perfect lunges (10 ic), perfect merkins (10 ic). We performed some other exercises, including I think step ups with 20 on each leg. We performed a circle of death with some PAX on the bags and some just using rucks. We rocked out some curls, deadlifts, and rows. Then we saddled up, got in formation, and took a circuitous route to Wheeler/Bulldog Park. At Bulldog Park, PAX broke into groups of 2. One PAX ran to the sandbags, did three sandbag toss burpees, and tagged their partner. The other partner was doing AMRAP big boy situps for a total of three rounds. PAX took the same route back to conclude round 1.

Round 2 (0700-0800)
Second round, we did more warmups, such as SSH with rucks on. We lunged out of the pavilion, to the corner, and back to make a little square. Boo Boo had to move his truck at some point. We did a circle of death in which I had a few PAX choose a ruck exercise and a sandbag exercise. We did some ruck pushups and I forget what the other PAX picked. We got under weight again and headed north on the bike trail, then did a loop back to one of the parks nearby. There, we grouped up again. One PAX ran to the bags and did three cleans while the other PAX did AMRAP squats for three rounds. We had more time, so PAX performed three rounds of rows while the other PAX held high plank. We took the same route back to the square to meet up with PAX.

Round 3 (0800 – 0900)
Third round it was more of the usual. I do remember we did pinky pies. For the third movement we rucked to the south entrance of St Mary’s School. There, PAX partnered up again and did a DORA of 50 pushups and 150 squats, while the timer did 5 deadlifts. We rucked back to the square and PacRat closed the morning with some much needed yoga.

Moleskin
Despite the lack of details in the backblast, Thanksgiving morning was jam packed. It never felt like there weren’t a lot of us. Each round had a solid number of PAX. Shout out to PacRat, HHH, Beaker, Yogi, Boo Boo, Mufasa, Peyton, OCB, Optimus, and of course the Q for toughing out all three rounds. This is one of my favorite events of the year, and I’m glad we could pull it off again this year. I am extremely grateful for this group and all of you. Love you, men. See you next weekend at the Christmas party!

BACKBLAST 10/18/24 – The Mick’s 65 at The Hub

BACKBLAST 10/19/24 –The Mick’s 65 At The HUB

Weather – 60 deg F and perfect out – fall at its best

Pre-Ruckers – The Mick, Boo-Boo, Heisenberg, Mufasa, and Scarecrow running 11 miles (!!!!)

Pax – (15) The Mick (Q), HHH, Bert, Editor, Dr. Freud, Mufasa, Scarecrow, Heisenberg, Lights Out, Class Act, Boo-boo, Peyton, Einstein, Rocky Road, Rusty

Warm-up

10 Bean Picker

10 Abe Vigoda

10 Hillbillie

10 IST

10 Arm Circles Forward/Backward, Seal Clap, Michael Phelps

10 Apollo Ono

10 Bonnie Blair

First Thang – Merkin/Burpee Complex – 6 Merkins IC + 5 Burpees …. 6&5

We went around the parking lot and down the entrance stopping at each light poll – TEN total.  At each poll we did a set of 6 merkins IC, followed by 5 burpees.  Total of 120 Merkins, 50 Burpees.  Each set of Merkins was different. 60 Merkins IC and 5 burpees … my “65”

1. Merkin

2. Mike Tyson

3. Hand Release

4. Navy Seal

5. Right Hand high

6. Left Hand high

7. Right Leg up (I think leg up merkins are the hardest)

8. Left leg up 

9. Knuckles

10. Fingertips

Second Thang – Bear Crawl (65 yards) with Jack Webbs every 13 yards

Bear Crawl about 11 yards (6 times), stop and do 5 Jack Webbs – 65 yards and another 6 & 5 Rep set

Third Thang – Suicides – 6 lines 5 Bonnie Blair Squats each line

We did a 6-line suicide.  At each line we did 6 count Bonnie Blair with a squat, 5-reps.  Bonnie Blair IC (1-2-3-4) and a squat (5-6) 5 times.  6 & 5 again

Forth Thang – Leg Wrecker – Lung Walk 65 paces, 5 Prisoner squats each 5 lunges

Lunge across the parking lot 5 lunges, pause 5 prisoner squats.  Took about 13 sets so 65 lunges and 65 squats.

Parking lot lap

Fifth Thang – Mary – I hate leaving time for Mary … rather go all out until the end

10 Low Flutters

10 WWII’s

10 Low Dolly’s

10 Bay City Scissors

10 Freddy Mercury

10 side crunches each side

Moleskin

Well, that Beatdown felt like it was everything I hoped it would be.  It had merkins for upper-bodyterrorism, Bear Crawls for mental fortitude, suicides with prisoner squats for endurance (I liked the prisoner squats – a Troy favorite that forces you to go slower, or at least makes me go slower) and lunges for that boost of lactic acid to promote soreness.  In the end you should have felt 65, just like I turned Saturday.  At least I hope you now “respect” 6 & 5 or 65 a little more.  Hopefully, everybody’s body weight, our low rep counts, and our high set counts resulted in a great start to a Saturday.  

I did not have WOW prepared, did not really think about it and clearly was neither eloquent nor profound.  I did say I used to strive to be first to finish exercises and lead the pack in the APFT.  After more than 7 years of this, I (1) can no longer come close to leading the pack but, (2) have matured to push myself and not hurt myself and worry about me.  Its best to let you do you as they say.  But it is also best to just show up and get a rush from trying to be better or stronger than you were the week before.  

It’s amazing what this group can do for the whole person.  The brotherly love and camaraderie in NWI have generated amazing results in personal confidence, family relationships, substantial weight loss, andeven leanness.  It has also helped brothers fight back from injury or serious illnesses.  I could name names and want to, but don’t want to leave anyone out.  Each one of you has done something to elevate your stature in my eyes.  I find each of you to have a little something in your character that I truly admire.  As I said in my WOW, your care and concern for me is what draws me in and along with that little something I admire in each of you, that may be the atomic force that keeps me returning for the next beatdown.  I can tell you for sure, I admire the men of faith in this group.  Your commitment in your belief in a higher power and saving grace inspires me.

Well, enough rambling. I’ve probably said it all before.  Time to publish this since (1) I am always late with it and (2) not sure it always gets read by more than a couple of PAX.  But it is our duty to Backblast, and it is our honor to share our thoughts for the record and those who do chose to read it. I am honored by mycreator and Savior to have made it to 65.  Many humans do not make it this far.  I am honored to have found F3 NWI.  I am honored and humbled to be known by each and everyone of you.  May God richly bless you, your fitness and health, your family, and friends, F3 and our great nation.  

All the best, until I have to come up with a beatdown in a year that features 6 & 6 (hopefully not 666 …😊),  

The Mick

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