F3NWInd

F3 NorthWest Indiana

Elsa

BACKBLAST: Thursday, 03/05/26 Tale of Two Qs @ The Dump

Date: 03/05/26

PAX: Crash, Dr. Scholl’s, Elsa, and Roadshow (QIC)

Warm Up:

  • 10x IC ACC
  • 10x IC Windmills
  • 10x IC Perfect squats
  • 10x IC Perfect Merkins
  • 10x IC Toy soldiers

The Thang:

Dora:

  • Timer: Lap around the playground
  • 100x Mike Tysons
  • 100x 4 count step-ups
  • 100x Coupon swings
  • 100x 4 count pickle pointers
  • 100x 4 count Seal Merkins (not Peter Parkers – apparently)

Mary:

  • 20x IC Low Flutter

Moleskin:

I went to look for a preblast last night around 6PM. I didn’t see one and decided to look at the calendar. I had the Q… So I whipped one up based on one I did before. This was supposed to be the tale of two Qs, but when I looked at the weather (after I posted the preblast) I saw it was supposed to rain all morning. So I didn’t even bother fleshing out the other one which would have included the stairs. I was all set for a shelter Q. Fortunately it wasn’t raining and instead of 25x IC SSH as a timer, we were able to stretch our our legs and run around the playground.

I wanted to keep it simple but challenging. I had a couple other ideas that I tossed, and I moved some of the exercises around. We were supposed to do thrusters after the Seal Merkins, but we ran out of time and arms. If we had time, it was switching to lunges.

Shoutouts to the PAX who came and endured. Elsa was the first there, and when I asked how he was doing, he said “inspired.” That’s awesome! Great job hanging in there and grinding through. Dr. Scholl’s pinged me later to say this helped his shoulder a bit and I’m glad it helped. We’ve had so many injuries lately, it’s hard sometimes to mentally push yourself in fear of adding to their ranks. Fortunately, no one was injured today (at least I’m not aware of anyone). Thanks to Crash for coming out knowing it might have just been the two of us – I appreciate it especially knowing the struggles you’re going through with your arm.

Again, great job everyone, thanks for letting me lead, and I look forward to doing it again!

Kato’s 50th 1/15/26 Wednesday at The Dump

PAX(8): Elsa, OCB, PacRat (Respect), Dr. Scholl’s, Roadshow, Optimus (Respect), Beaker, Crash, Kato

Warmed the Pax

Worked the Pax

COT The Pax: Prayers to Dr. Scholl’s Mom who was having a procedure that morning. Prayers to PacRat’s Father.

Moleskin: I made it to Fifty. Honestly there was a time when I didn’t know if I was going to make it to this milestone. I’m glad I’m here and here’s to 25 more plus 1, the average American Male Life Expectancy. Thanks to all that came to celebrate! Thanks for the bagel with cream cheese to Optimus!!

Backblast @ The Dump

Date: 01.14.26

PAX: Elsa, OCB, Gummy Bear, Dr. Scholl’s (QIC)

4 PAX did what Dr. Scholl’s made 5 minutes before the workout. Because there was basically a mini-murph (aka “smurf”, for small murph) yesterday, tried to avoid using those muscles (while still doing 100 merkin challenge).

Warm-Up: (10 min)

First 5 minutes = me staying warm in my bed, then rushing to the Dump to find OCB and Gummy Bear warming up.

Second 5 minutes = 15x IC SSH, 10x IC ISTs, 10x IC Hillbillies, 7x IC Willie Mays Hays, 10x IC Windmills, 10x IC perfect merkins

The Thang: (21 min long)

Plank 30 sec, Plank Merkins (10x CC; see moleskin for description), Squat (10x CC), Side plank (30 sec), Other side plank (30 sec), Incline Merkins (10x CC), Lateral squat (5 each side, CC), Reverse plank (30 sec), Mike Tyson Merkins (10x CC), Standing Calf Raises (20x CC). Repeato (everything) 3x.

Mary: N/A

Jogged last 15 minutes to Gummy Bear on the hill. Jogged together back to start.

Moleskin:

Screenshot
Screenshot

Above this is a new app I’m using called “Hevy.” I record the exercises in real time, and it saves them and tells me what muscle groups I’ve used, and the % of time I’m using them. Today was core and leg heavy, because usually, my arms are shot after a Murph or a Murph-like effort. Every PAX today finished the workout, so I’m glad for that. Gummy Bear is on medical leave, getting an MRI today, so he did his walking thing today, but grateful for him showing up in the gloom. And bringing the flags.

OCB crushing it as usual, then goes to get his workout in at the Y after. Dude is a beast. Elsa finished everything, and stayed for coffee. Each PAX grew today, in a different way, but left different than they came. I tried to focus on core and cardiovascular strength / legs today, and tried different merkins to keep PAX working different muscles. I alternated one arm, one core, and one leg exercise in order to superset each exercise (resting with another exercise that works different muscles). Descriptions below.

Did coffee at the benches. Good fellowship.

Plank Merkin: IMHO, the hardest exercise today. Spend 30 sec in plank (on elbows), then lift R hand straight, L hand straight, then R hand down, L hand down (that’s 1). Do the same with L hand up first and L hand down first (that’s 2). Do 10 total. This ended up working forearms and shoulders better than I thought (meta-goal for AO this month – forearms).

Reverse plank: on your 6, lift up with hands on ground, toes pointed up, so only hands and heels touch. Stretches out merkin muscles I think.

Mike Tyson merkins: Merkin with hip flexor movement. Did ’em slow and intentional.

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