F3NWInd

F3 NorthWest Indiana

Family Guy

BACKBLAST 1/11/25 Ultimate Pivot @Wicker Park

PAX: OCB, Crash, Family Guy, Coors

4 dudes showed up to play football. That wasn’t enough, so we pivoted.

Warm-up

10x Bean pickers IC
10x Toy soldiers IC
15x IST IC
15x HB IC
10x Arm circles forward/backward IC

The Thang

Each pax takes turns throwing the frisbee. Throwing pax calls out method of movement to the frisbee and an exercise once there. We went down the field and back.

Dead or Alive:
Pax shout out an exercise and throw the football after shouting “dead”, “alive”, or “dead or alive”. First one to either catch or get to the ball doesn’t have to do the exercise and throws the next ball.

Speed Toss:
Run routes down the field, throwing the football to each other. If the football is dropped, you have to start over. We went down and back 4 times.

Dead or Alive pt. 2

Moleskin

We had a lot of fun despite not playing ultimate football. We laughed a lot and did a ton of merkins, burpees, and leg work. It turned out to be a good workout. Hopefully we have better conditions and more pax in February so we can actually play ultimate football.

BACKBLAST: Friday, 01/10/25 Oh Snow You Don’t! @ Troy

Date: 01/10/25

PAX: Coors, Crash, Family Guy, Gatsby, Gummy Bear, Muck, OCB, Optimus, PacRat, and Roadshow (QIC)

Warm Up:

  • 10x IC Bean pickers
  • 10x IC Windmills
  • 10x IC Seal claps
  • 10x IC Skull claps
  • 10x IC Michael Phelps
  • 10x IC Toy Soldiers

The Thang:

  • Break out all the sandbags
  • Split up into pairs
  • Head to the parking lot by the bike path
  • Heading East:
    • PAX A:
      • Carries sandbag, or Jerry cans, down the path two light posts
      • 5x sandbag squats or 10x single Jerry can squats (or 5, I wasn’t entirely decisive on this)
    • PAX B:
      • Runs down the path two light posts
      • 5x Seal burpees
    • PAX A and B switch places
    • Do this every two light posts until the end of the path
    • SSH at the end until everyone is done
  • Heading West:
    • Change up what each pair was carrying (e.g., if you had the 60lb sandbag, you now have the 2x 55lb Jerry cans)
    • PAX A:
      • Carries sandbag, or Jerry cans, down the path two light posts
      • 3x overhead sandbag/Jerry can burpees
    • PAX B:
      • Runs down path two light posts
      • 15x 4 count mountain climbers
    • Do this every two light posts until the start point
    • SSH at the end until everyone is done

Mary:

  • Under overpass by flag
    • 20x IC low flutters
    • 20x IC pickle pounders
    • 20x IC low flutters
    • 20x IC pickle points
    • 6 piece parking lot lap
    • 20x IC fire hydrants (10x each leg)
    • 20x IC LBC
    • 20x IC donkey kicks (10x each leg)
    • 20x IC LBC
    • 20x IC American hammers

Moleskin:

Well, it didn’t snow enough to shovel. The original plan was to split into pairs. Then half the PAX would start shoveling down the sidewalk in front of the businesses (like Sip), and the other half would take the sandbags down four buildings, do an exercise, come back, and switch. But since there was very little snow, I had to use my backup plan. Fortunately I made one, but when relying on the weather, you better have a backup plan.

I had to improvise a little. I’m glad I brought nearly all my sandbags, because I didn’t expect the turnout we got. I think Gummy said it best: when it’s horrible weather out, we get a bunch of PAX, when it’s a beautiful morning, we get hardly any. Either way it worked out. The Mary section looks long, but I had actually planned for all of it except the lap and hammers. We finished the path part a little faster than I thought we would. Also I need to make sure I am a bit more organized with my instructions. I didn’t make it clear to SSH at the end until it was too late.

Well, I made it two years and plan on many more. Thanks to all the PAX who’ve supported and encouraged me. I feel I’m in much better shape (albeit not where I want to be yet), and I think overall in a good place. I’ve met a bunch of great guys and am fortunate to know all of you. Thanks again, and I’ll see you all next time!

BACKBLAST: Tuesday, 12/10/24 Mystery Workout 2 @ Troy

Date: 12/10/24

PAX: Family Guy, Gummy Bear, Optimus, and Roadshow (QIC)

Warm Up:

  • 10x IC Moroccan nightclubs
  • 10x IC Windmills
  • 10x IC Michael Phelps
  • 10x IC Toy Soldiers
  • 10x IC ACC
  • 10x IC IST

The Thang:

Mosey to Death Row

Compressed Dora 1:

  • Half of PAX 20x IC 8 Count step-ups
  • Half of PAX AMRAP Curls
  • Repeato

Compressed Dora 2:

  • Half of PAX 20x IC Squats
  • Half of PAX AMRAP Overhead Press
  • Repeato

Compressed Dora 3:

  • Half of PAX 20x IC Incline Merkins
  • Half of PAX AMRAP Lunges
  • Repeato

Mosey back to lot

Compressed Dora 4 (Lines):

  • 1st half of PAX low flutters
  • 2nd half of PAX bear crawled across width of parking section
  • When 2nd half arrived at the end, they started LBCs and 1st half started bear crawl
  • When 1st half arrived, they took over LBCs and 2nd half bear crawled back
  • When 2nd half arrived, they started low flutters and 1st half started bear crawl back
  • Repeato

Extended Mary:

  • Merkin time bomb n*10 (40 total – CW)
  • 15x IC Crunchy frogs
  • 15x IC Fire hydrants (each leg)
  • 15x IC Pickle pounders
  • 15x IC Pickle pointers
  • Merkin time bomb n*10 (40 total – CCW)
  • 15x IC Freddy Mercurys

Moleskin:

Thanks to everyone who made it! I know it’s not a Crash workout, but hopefully it was still worthwhile. I got to try out a new theme, a compressed dora, where the timer does an exercise IC and immediately switch. It seemed to work well, though I had some trouble with timing. I was worried about a third around of each, but then I had more spare time than expected.

Also, though I was having a rough time of it by the end, I must not have made it hard enough, because Gummy and Family Guy were able to have a full on conversation most of the workout. I’ll have to step up my game. Optimus hit it hard as always – great job! I think we had a perfect number for this workout though. It should have worked with more, but four seemed like the magic number here.

The weather was very accommodating. It was much better than it’s supposed to be Thursday morning.

I’m very thankful to be able to keep leading workouts and plan on continuing strong. I should be getting an MRI on my foot soon, so hopefully I can find out what this is that’s still lingering. I need to get back full force.

My child has become inconsolable, so it’s about time I wrap this up. #SYITG

BACKBLAST 12/6/24 Troy Beatdown @Troy (duh)

PAX: PacRat, OCB, Gummy Bear, Family Guy, Mister Brown, Roadshow, Coors (QIC)

Real feel was 6 degrees. Welcome to F3 in the winter. Bundle up and man up. Brag about the size of your cajones because of it.

Warm-Up

20x SSH IC
10x Bean pickers IC
15x IST IC
15x HB IC
10x ACC IC
10x Michael Phelps IC
Parking lot lap

The Thang

Line up at the nearest median
15x Merkins, run to far median, place a rock in the bucket until all rocks are picked up
Repeat with 10x Squats

Circle up tabata coupon work
3 round of 20 seconds on, 10 seconds off
1. Rows
2. Curls
3. Press
4. Skull crushers
5. Elf on the Shelf right to left
6. Elf on the Shelf left to right
7. High pull/swing

Parking lot lap

Line up at near median
Lunge walk across the parking lot doing ascending squats at each line up to 10

9 Burpee lines

Side shuffle suicides

Mary

15x Low flutters IC
15x LBC IC
15x Crunchy frogs IC
15x American hammers IC
15x Leg lifts CC
15x Fire hydrant IC each leg
15x Pickle pounders IC

Moleskin

Nothing fancy about this one. Just doing the work. Good effort by everyone. This workout allowed everyone to move at their own pace while working as a group. I enjoyed being back out with everyone. It felt like I hadn’t skipped a beat from a Q standpoint, but from a fitness standpoint this sucked. I loved hearing the mumble chatter. It’s great to hear other opinions and views on things. I missed this. I love being back out! You guys are rock stars! Looking forward to finishing the year strong and getting a great start on 2025.

A Texas Proposal

AO: TROY

PAX: Muck, The Mick, OCB, Family Guy, Pacrat, Beaker, Roadshow, Optimus, Gummy Bear (Q)

WARMUP: I missed, someone led in some running and stretches I assume

RING OF FIRE: 9 PAX in a circle

  • Merkin Time Bomb, each round add a rep until 5 reps each
  • Al Gore Time Bomb, each round add a rep until 5 reps each
  • Curls Complex 10 IC
  • Coupon Complex 15 IC
  • Elf On The Shelf Progression, add 1 each time until on 9 reps, switching the weight with the PAX next to you each time
  • Burpees 20 OYO
  • Lt Dans, 9 round of 9 IC, switching the weight with the PAX next to you each time
  • Run Lap
  • Burpees 20 OYO
  • Weighted Reverse Pickle Pounders 50 IC
  • Curl Complex 10 IC

MOLESKIN:

Twas a kickoff to a great day with my M. We had a super fun engagement anniversary date. To commemorate, we all got on our knee with lt. dans. I also brought in a little Texas flare with the 40 burpees (electoral votes) shout out crash for the idea. There was some Christmas prep with the elf on the shelf and….. who am I kidding that was all coincidental I wrote this Q like 5 hours before I showed up on no sleep haha!

Thanks to the guys for showing up and with such diverse weights it really made the rotate a weight pretty interesting. Everyone was encouraging and joking around and coffee was a good turnout I thought.

Til Next time! Good to see Muck back too! And Beaker again from being sick. All we needed was a Dr. Ruth, Crash, or Federali to hit double digits. TAG those men! Get em out this Friday!

-Gummy Bear