F3NWInd

F3 NorthWest Indiana

Flaco

Monday night DUMPS

Q: 2005

Pax: Gummy Bear, Wiggy, Beaker, Style Bender, Flaco, Solid (FNG), Liquid (FNG), Gas (FNG)

Meet at top of stairs

Warm up
Bean pickers x 15 IC
SSH x 15 IC
Merkins x 10 CC
Toy soldiers x 10 IC
Windmills x 10 IC
Squats x 10 IC

The Thang
Break up in groups of 2

Pax 1 Curls x 15 OYO
Pax 2 Merkins x 10 OYO
Switch and complete exercise you didn’t complete 1 round

Move down the stairs to lower level
Pax 1 Shoulder press x 15 OYO
Pax 2 Squats x 15 OYO
Switch and complete exercise you didn’t complete 1 round

Move down the stairs to lower level
Pax 1 Skull crushers x 15 OYO
Pax 2 WW1 x 15 OYO

Move down the stairs to lower level
Pax1 calf raises on stairs x 15 OYO
Pax 2 block burpees x 10 OYO

Move down the stairs to the lower level
Pax 1 Dips x 10 OYO
Pax 2 American Hammers w block or modify x 10 OYO

Move up to the next level
Pax 1 Bent over row x 15 OYO
Pax 2 bench press x 15 OYO

Repeato
Move up to the next level
Pax 1 Curls x 15 OYO
Pax 2 Merkins x 10 OYO
Switch and complete exercise you didn’t complete 1 round

Move up to the next level
Pax 1 Shoulder press x 15 OYO
Pax 2 Squats x 15 OYO
Switch and complete exercise you didn’t complete 1 round

Move to the top of the hill

Mary
Low flutter x 20 IC
Reverse pickle pounders x 15 IC
LBCs x 15 IC
Cool down stretch

Moleskin
Monday nigh was a beautiful July evening at Centennial Park.. it was hot and a bit humid, and we had some great symphonic music from the amphitheater (possibly a pax “Class Act” in attendance at the concert) to accompany our workout.

We had a good turnout of steady contributors, two pax who don’t show up often, but came with me to support my effort and 3 FNGs (great work Wiggy!)..

I hadn’t picked up a Q yet in July so I jumped on this date a few weeks back, before I hurt my knee. I thought about backing out, but I got a brace a few days before and made it work. I am grateful to have been able to lead and make it through the workout with minimal discomfort in my knee.

T claps to Wiggy for a trifecta.. great job getting those 3 young men out to work with us for the first time and being a positive influence on their lives.

Special thanks to Gummy for helping me stay on track with counts and ensuring everyone understood the exercises. Good job all around!









The Dump @ Sunset CHAPTER 1

Monday July 1, 2024

AO: THE DUMP

Time 07:30pm-08:15pm

PAX: Sandman, 2005, Wiggy, Gummy Bear, Bump, Curious George, Flaco, Mad Max

Warmup:

  • 10 Windmills IC
  • 10 Beanpickers IC
  • 10 Imperial Storm Troopers IC
  • 10 Hillbillies IC
  • 10 Toy Soldiers IC
  • 10 Willie Mays Hayes IC
  • 10 Merkins CC
  • 10 Perfect Squats FTH IC

The Thang:

TIMEBOMB

  • Merkin TimeBomb – 30 Count
  • Al Gore Time Bomb – 30 Count

LADDER

  • 7-1 Ladder: Merkins / Lunge Each Leg
  • Bear Crawl In Between

DORA

  • PAX 1: Runs Halfway down the Hill and Back as Timer
  • PAX 2: AMRAP Burpees
  • Go until team finishes 30
  • PAX 1: Runs Halfway down the Hill and Back as Timer
  • PAX 2: AMRAP WW1s
  • Go until team finishes 100
  • PAX 1: Runs Halfway down the Hill and Back as Timer
  • PAX 2: AMRAP Side Straddle Hops
  • Go until team finishes 100

PEARLS ON A STRING

  • Flight 1: 10 Scorpion Dry Docs IC
  • Flight 2: 10 Diamond Merkins CC
  • Flight 3: 10 Mary Katherine Lunges IC
  • Flight 4: 10 Shuffle Squats IC
  • Flight 5: 10 Mountain Climbers IC
  • Flight 6: 10 Side Crunches each side IC
  • Flight 7: 15 Side Straddle Hops IC
  • Flight 8: 10 Merkins CC

Cooldown:

BROGA

  • 20 sec plank
  • 20 sec down dog
  • 20 sec up dog
  • 20 sec plank
  • 20 sec left leg to armpit stretch
  • 20 sec right leg to armpit stretch
  • 20 sec elbow hang
  • 20 sec reach for the sky

-On your six…

  • 20 sec right foot reach
  • 20 sec left foot reach
  • 60 second butterfly

Moleskin:

Thank you to fine gentlemen who showed up and showed out to the Dump Monday night! It was a blast for those who attended and we all agreed this will be a great summer series 🙂 If you haven’t come, bring a friend/ a 2.0/ yourself! Its a great setting for a family friendly workout for everyone to get a sweat in and enjoy some fellowship after with a beautiful view! I brought some peanuts and Honey Stinger waffles to divy up and the kids all enjoyed the swing chairs while adults enjoyed kicking back to see the sunset. I think there’s 4-5 Hard commits to next week who didn’t come this week, and hopefully we can reel in a few more of you soft commits too 🙂

As for the workout, this was a very Q-School type workout. We got to see a little of everything from Timebombs, Doras, Pearls on a String, and a Ladder. The Broga stretching was much needed for us all after a long day of work and I think should be a regular staple at these Evening beatdowns, we got up feeling so much better!

Sandman was the first in and last out! Showed a lot of grit and had a lot of laughs just bringing a great positive attitude! 2005 came a touch later with the boys and got some good footage/ got alot of quality reps in too! All the kiddos didn’t take breaks or slow down, so awesome job to you all! Let’s say they were also farting a lot which was a little distraction…. but hilarious. Finally Wiggy got caught up at work but made it for a good portion of the beatdown and enjoyed getting to know the fellas at fellowship after. He’s come to Saturday events but can’t make morning beatdowns with work so this is a great exposure to F3 for him!

See you all next week! There’ll be a new Q, but same fun, fitness, fellowship, and faith!

-Gummy Bear

6 PAX posted on the corner

Date: 06-27-2024

Location: Wicker Park A.O.

PAX: OCB (QIC), Goon, Gatsby, Crash, Flaco, 2005

Warm Up:

25 SSH (IC)

10 Bean Pickers (IC)

10 Willie Mays Hays (IC)

10 Windmills (IC)

10 Arm Circles Complex (IC)

10 Toy Soldiers (IC)

The Thang:

Indian Run to the Eternal Flame Memorial

10 Step Ups (IC)

10 Incline Merkins (IC)

10 Dips (IC)

10 Squats (IC)

Repeato

Head to the Eternal flame and split into teams for a Dora.

Teams complete 100 merkins, 150 squats, and 200 WWII’s while they take turns running the trail around the eternal flame exhibit

Cowboy run back to the flag

Mary:

Broga

Moleskin:

These days are probably the best days to post in the morning, the sun is out and high in the horizon and the weather is perfect. I kinda just threw this one together and it was nice to have 2005 and Flaco out with us. Goon was working hard and making things look easy. My brothers were out there grinding and the time went by pretty fast. Not much to say here except that I’m grateful for you guys and thank you all for being here for each other. OCB out!

1 year anniversary @ Wicker Park

16 pax came out to celebrate and to also test run our 10 year logistics.

Here is how it went

Warm up CRASH:

SSH 20 IC

Toy Solider 12 IC

Arm circles complex 12 IC

Windmill 12 IC

Michael Phelps 12 IC

Seal Claps 12 IC

Skol Claps 12 IC

Number off 1-4 and find your stations

Station 1 2005 @ Shelter 1

Step Ups 10 IC

Incline merkins 10 CC

Box jumpes 10 OYO

Dips 10 CC

Toe taps 15 CC

Knee tucks 15 CC

REPEATO

Station 2 Optimus (Crash substitute teacher) @ parking lot lines

Optimus sent me his workout last night for the 10 year and he had to bail this morning and asked me to cover his station. I believe this is what his vision

I used the trees instead of lines

Sprint suicides 5 merkins, 10 merkins, 15 merkins at each tree

Hold Al gore while we wait

Lunge walk suicides 5 squats, 10 squats, 15 squats at each tree

Hold Al gore

Bear crawl suicides 5 2count american hammer, 10 2CAH, 15 2CAH

Hold Al Gore

Station 3 Coors @ Park pull up bars

Coors had to pivot because I guess the park district showed up for the first time ever and said we cant use the park equiptment. Coors is great on the fly so here is what he did

10 8 count step ups IC

15 right leg step ups IC

15 left leg step ups IC

10-1 pinky pies CC

10 bulgarian split squats each leg IC

15 low leg flutters IC

10 Fire hydrants IC

Station 4 OCB @ The field in between the trees

5 Blockees

10 Coupon complex

10 Deadlifts

10 Curls

10 military press

10 skull crushers

repeato

Mary: Pacrat @ the flags where we circled up

Bro yoga

Timeeeeee

Moleskin:

Great job fellas. We had a great turn out and I believe we had a pretty good dress rehearsal for the 10 year! Timing wasnt bad and we will be going an hour and a half at the 10 year so we will have more time at each station.

I felt burnnnnned doing that same station 4 times. Im sure each station Q feels the same. I won’t lead a station at the 10 year but I do feel like I still got a great workout today thanks to Optimus’ station.

WICKER PARK! Becoming one of my favorite AOs. This AO needed a steady hand to make sure it wouldn’t die and thats why I think OCB was a huge choice on AOQ. More Pax need to come visit and Q here. It is a beautiful park with so many different ways to Q. We are still in an infant stage but I believe we will have a break through soon. We can’t compete with basketball at the moment but if you don’t feel like getting hacked we will welcome you with open arms.

Keep giving away F3 to men who need it. June is Men’s mental health awareness month. Sad clown syndrome is real! I had a pax reach out to me to make sure my mental health is okay. I really do appreciate stuff like that. Mustve seen me teetering a bit and wanted to check in. Men are 4x more likely to commit suicide and make up nearly 80% of all suicides. Be a brother and be a friend. Be an ESKIMO BRO!

Great work to everyone today!

Crash