F3NWInd

F3 NorthWest Indiana

Gummy Bear

GB Downrange in Ohio

Wednesday October 2nd

AO: Wildcard Wednesday

Rocky River, OH

Iron Pax Challenge: Run the 400M Track 8 Times. Each lap is 5 Minutes, 30 reps of an exercise on one half of the track and AMRAP burpees on the other til the 5 minute round is done.

I did 150 Burpees by the end.

Very nice guys! Would go again, they thought it was hilarious that I pulled a Crash and had my partner sleeping in the car while I drove through the middle of the night and stopped and an F3 while they slept then kept on driving

BACKBLAST – 10/4/24 – Phil “Whumpis-Cat Joseph” and Friends

Troy A.O.

PAX: Gummy Bear (barely!), Crash, OCB, Roadshow, Dr. Ruth, Optimus
Q: PacRat

Another cool morning. I thought it was definitely t-shirt weather, but several of the PAX had long sleeves on. We hit all 3 dunes and this is my third Q this week and I was out of ideas. Thursaday at HUB, Scarecrow went back to basics. Jacobs Ladders. IIRC, 8-to-1 down the water retention hill. Other than the cold dew, it was relatively dry. But those steep curves keep the cardio demand up.

All that to say, I went back to basics this morning. Pearls-on-a-string was the workout of choice. A warmup, then a run. Hit PT station #1, then a run. PT station #2, run, etc. Details below

0530

WarmUp

ACC x10
Bean Pickers x10 IC
SSH x30 IC
Hillbillies x10 IC
IST x10 IC

TheThang

Mosey down Death Row to stop #1

Pearl #1

10 Wall jumps (squat to ankle depth before launching) – OYO
9 Irkins
8 Wall jumps
7 Derkins

Mosey down Death Row to MSP for stop #2

Pearl #2

Christmas Tree Pull-ups

PAX form 2 lines of 3
3 pull/chin/knee-hang, then back of the line
4 pull/chin/knee-hang, then back of the line
5 pull/chin/knee-hang, then back of the line
4 pull/chin/knee-hang, then back of the line
3 pull/chin/knee-hang, then back of the line

Mosey all around MSP and recover on the Stage

Pearl #3

Back on the very same stage I rocked 18-20 years earlier. I was playing my red Fender Stratocaster back then. Loved it, but know I forgot how to play a stratocaster. It’s funny how that works

Warm-Up lap off the stage, down the stairs, up the ramp, back up the stage

10 Burpees OYO
Stair/Ramp lap
(Gummy Bear appears)

9 Burpees OYO
Stair/Ramp lap
(Crash has a Brown Bear attack, but the bathrooms are at least open at MSP)

8 Burpees OYO
Stair/Ramp lap

7 Burpees OYO
Stair/Ramp lap

Since no crash, we did his set of 7, so…
7 Burpees OYO
Stair/Ramp lap

Mosey to pick up Crash. We checked the ladies bathroom and didn’t find him so figured he might be in the Men’s room? Yep and it smelled like how you would imagine Crash smelling after a BBA

Mosey back to the Flag

Mary

About 7-8 minutes of Broga. Great cool down and deliberate on the stretching/poses

0615

Moleskin

Great job. Not much to add other than calling out Dr. Ruth for totally KILLING IT on his F3 debut. He came in a bit hot this morning and I thought maybe he took a rest day. Nope. it’s been like 3 weeks of 3-days a week (Mon-Wed-Fri) and he’s consistent. We ran a ton and he was right in the middle of the pack. Well done my man.

Muck is having a Barn Raising on Sat-Sun. If you can lend a hand, hit him up. He posted his number in Band. Many hands make light work.

Off to packing and shopping for Italy. I hope you guys make F3 that much harder when I return. Because with all the Pizza and pasta, I’ll need it.

73’s

PacRat
KD9GNS

GB Down Range in Jersey

Thursday September 26th

AO: The Frontier

New Providence, NJ

Workout: Long Dora and some plank jacks onto a block at the end.

HHH said he really liked the guy in the green Tank and wishes he could Beatdown with him sometime…

Bozo’s GORUCK-Inspired Beatdown @ The Hub

Date: September 21, 2024

PAX: 2005, Boo Boo, Bozo (QIC), Class Act, Gummy Bear, Heisenberg, HHH, Lights Out, Mickey Tings, PacRat, Peyton, Rusty, and The Mick

The men brought out the sandbags and rucks to remind the veterans and introduce our newer guys to a GORUCK-style beatdown. Emphasis on beatdown. It was a tough one, at least for this guy.

After sharing some information about GORUCK events and reminding the PAX to treat their rucks and sandbags with care, as they would with a fallen comrade, we got into it with the traditional GORUCK-event start – The Welcome Party.

Warm-o-Rama (The Welcome Party)

Lesson One of GORUCK – Personal Leadership

Each PAX called out an exercise and led the PAX in cadence.

Following those exercises, we did the following core sequence:

LFK with Ruck Overhead x 12 IC

WWIIs with Ruck x 10 IC

American Hammer with Ruck x 12 IC

WWIs with Ruck x 10 IC

Lesson Two of GORUCK – Work as a Team

Load up with ruck and sandbag. Nantan Peyton at front with American flag led us on a ruck march through trail and back to north parking lot. Work as a team to ensure tight single line formation throughout march.

The Thang (GORUCK PT)

PAX form pairs. Each PAX does the sandbag or ruck exercise then flapjack.

Sandbag Deadlift (AMRAP) / Ruck OH Press (12)

Sandbag Cleans (AMRAP) / Ruck Front Squats (12)

Sandbag Shouldering (AMRAP) / Ruck Shuffle to second parking lot line and back

Repeatto core sequence.

Sandbag OH Carry / Ruck Bear Crawl to second line and back (walk back if doing bear crawl)

Sandbag Reverse Lunges (AMRAP) / Ruck Merkins (12)

Ruck Spring to curb. Walk back.

Repeatto ruck march through woods and back to north parking lot.

Repeatto first half of core sequence

Repeatto first part of SB / Ruck exercises

Repeatto second half of core sequence

Repeatto second part of SB / Ruck exercises

Repeatto ruck march through woods and back to flag.

Mary

Lesson Three of GORUCK – Never Forget

PAX circled around the flag, sandbags, and rucks and listened to the following facts about our military:

1.3 million United States citizens currently serve in the military

168,571 of those soldiers are currently serving abroad

16.2 million living veterans in our country. 31% of those veterans have a diagnosed disability from their service.

844 members of the military were killed in combat last year.

We reflected on these facts while listening to the Star Spangled Banner.

Moleskin

Thank you gentlemen for allowing me to lead you through a challenging, but important, beatdown. As I mentioned at the end, there were three lessons that I learned from completing a GORUCK Tough event a few years ago that I still think about today:

-Find your limits and push through them…because your team needs you to.

-Never forget the sacrifices being made on our behalf to defend this country and the freedom we take for granted.

-Never quit

I am not a veteran. If you want to experience the full impact of being led by a Cadre (special force veteran) and hearing his stories of sacrifice and perseverance, I encourage you to complete a GORUCK event. They typically have several in our region each year (Naperville, Milwaukee, Indy, others). Choose the harder things; challenge yourself and you might be surprised what you learn.

Thank you for always pushing me to be a better man, Brothers.

Until Next Time,

Bozo