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Turning Up The Heat @ The Hub

Date: January 26, 2021

PAX: Al Gore, Atticus, Bob Villa, Bozo (QIC), Campbells, Editor, Fonzie, HHH, Mr. Incredible, Thunder

10 PAX avoided the snow plows and slid into The Hub for an early morning beatdown led by YHC. We did the following:

Warm-a-rama

SSH X 15IC

Moroccan Night Club X 15IC

Hillbilly X 15IC

Bean Picker X 15IC

SSH X 15IC

The Thang (Part One)

Farmer’s Carry (not Fireman’s Carry – thank you Editor and your unwilling model for showing YHC what a Fireman’s Carry actually involves)

Partner One grabbed both coupons and started making way to the south retention pond going around the east side of the church.

Partner Two stayed back and did 10 perfect squats then moseyed up to Partner One to switch roles.

The Thang (Part Two)

10-1 Perfect Curls / Perfect Merkins ladder

Mosey downhill (or Penguin Slide for some) / Bear Crawl uphill

Repeatto Farmer’s Carry to the north hill going around the west side of the church.

The Thang (Part Three)

Circle up with coupon or ruck for Ring of Fire

Shuffle left and right on QIC’s command

Perfect Squat X 10IC

Shuffle left and right on QIC’s command

Coupon Complex X 10IC

The Thang (Part Four)

Line up at hill facing towards MO7S

7-1 Military Press / Side Straddle Snow Angels ladder

Mosey downhill / Quadraphelia (apparently not “quadrapalegia” as YHC called it initially) uphill

Mosey to flag then detour to forest grove area on west side of church to avoid rapidly moving snowplows

Mary

Each exercise AMRAP for 60 seconds with ruck/coupon

Flutter Kicks

WWIs

Overhead Press Hold

Merkins

Ruck Swings

Moleskin

Quite honestly I did not know what to expect going into today as I have not participated in many snow-covered beat downs, let alone lead one yet. Appreciate the advice from Mr. Incredible yesterday to push through with what I had planned and just modify as necessary. I came close to changing our initial ladder out of concern we would have a tough time keeping traction up and down the hill but it seemed to have worked okay. The penguin slides down the hill I saw seemed to be intentional…

Definitely showed my rookie status again by misnaming a couple of exercises and losing my breath on the cadence count for our first Coupon Complex. Another opportunity to learn and improve, as I hope to do with each time I have the humble honor of leading this group of HIM.

In between the fun and laughter of sliding around, critiquing our Side Straddle Snow Angel artwork, and pegging Thunder with snowballs, I hope everyone got a good challenge today.

Until next time…

SYITG,

Bozo

BACKBLAST — 1/23/2021 — Bethel Winter Mystery Tour

20 Pax showed up for single-digit temperatures to get after it!!! I wanted to keep us moving to keep us warm, and we did accomplish that. Here’s an itemized list of our accomplishments.

PAX: Al Gore, Atticus, Bert, Bob Villa, Class Act, Dr. Freud, Editor, Fonzie, HHH, Lights Out (QIC), Minon, Mufasa, Mustang Sally (FNG), Optimus, PacRat, Scarecrow, Spur, Taxman, The Mick, and Thunder.

PRE-RUCKERS: Mufasa, The Mick, Scarecrow, Class Act, Dr. Freud

PRE-RUNNERS: HHH, Spur, Lights Out

STARSKY: Oilermaker

Warmup:

THE MOTIVATOR 1-7

IST x20ic

BEAN PICKERS x15ic

ARM CIRCLES x10 each way

SQUATS x10ic

The Thang:

Grab your Coupons and head to back retention pond.

Ladder 10-1 on Top of Hill
Coupon Complex 1-10 bottom of Hill Makhtar N’Diayes

Head to south parking lot

Ladder 10-1 on both sides of lot due to large number of Pax
Incline Merkins on one side and the other side was Decline Merkins

Partner up for Dora

The timer was to run to the other side of the lot near retention pond

Get after It, As a Team

Curls x100

Chest Press on Your 6 x150

Coupon Squats x200

Overhead Press x250

When finished we went over to the retention area on Broadway lined up with our backsides to Broadway for HHH Monkey Humpers!!! (20ic)

Mary:

LBC x25ic

COBRA/DOWNWARD DOG BROGA

SUPERMAN

Moleskin:

Guys, I appreciate all of you posting on a cold morning, but I had to say, “Thank You, Lord, for giving us Sunshine.” I want to give a shout-out to Minion’s buddy and FNG (Mustang Sally). You killed it out there today! … Also I continue to be impressed with everyone’s growth with F3. We are all here for each other, and we continue to lift each other up. I didn’t hear a lot of mumble chatter today, and I take it everyone was working hard and was gassed. … Well, when we went to the South lot I did have to ask the nice young lady to move her car before I had 18 pax pick up her car and move it for her!!! I did practice my spoken grammar with the Lady since my written grammar is not the best — or so I am told by the youngsters. I do know now that I am a Cunning Linguist! We needed to add the Monkey Humpers on Broadway thanks to HHH’s comment in the Preblast about soap grabbers and Monkey Humpers … LOL, what a gesture. That Lady hasn’t called the police … yet.

Thanks again for letting me lead you all again!!!

2021 Goals Men’s Breakfasts

Thursday 1/14/21 and Friday 1/15/21

Locations: Harvest Room (Munster), Les Cafe (Highland)

Pax in attendance: Optimus, Bob Villa, Muck, HHH, Lights Out, PacRatx2, and Peyton

First off, thank you for allowing me to host. Givers need people to allow them to give in order to feel good, satisfied, etc…… I’m a giver. A giver, of knowledge, my time, my love, and most of all my friendship. Like many brotherhoods, this is no different and I cherish that I have met all of you. I thank HHH for introducing me to this group. And I also thank the Pax that got HHH into this group.

With that here are the individual goals set by our fellow Pax. The purpose is to support and help them in these goals for 2021.

Bob Villa: Get down to 175 lbs and 15% Body Fat. Drink less coffee. I believe 170 is his ideal body weight per height.

Optimus: Wants to lose about 5-10 lbs. Concentrate on forms and quality of exercises.

PacRat: Get to less than 150 lbs. He feels his best at and around this weight. I believe he called it his take off my shirt at the beach bod.

Peyton: Wants to participate in an IRONMAN event this year. So that’s running, cycling, and swimming. If anyone can participate on any of his specific training days that would be great. I know the struggle will come in trying to fit F3 into this training and goal. I think there was another sticky note eluding to being at 170 libs with the correct nutrition.

HHH: Wants to volunteer at least once a month somewhere in Lake/Porter County. Many opportunities with Andrew’s background in Crown Point community, local schools, local realtors association. Food pantry is something Lights Out mentioned that we should navigate around Covid and see about doing again. I am good friends with Food Bank of Northwest Indiana; Victor A. Garcia, Chief Executive Office. I will get this going again for us and those interested. He is a fellow Mason in my lodge so count on this and keep tabs with HHH. His cell number is 219-776-8204

Segway to Lights Out. F3 goals are post 175 times in 2021. Do 10 unassisted Pull-ups. Get down to 170 lbs and 10% Body Fat. Increase Shoulder Size. Read the Bible daily through Bible App.

Muck: Fix up Camaro. Weekly Ministry Work. Be home by 5pm. Fix Fungus Toenail. Post on Mondays. Look at phone less.

Kato: I’m going to overshoot here. Get down to 220 lbs. Run 5-10 miles a week. Eat better. Get at least 7-8 hours of sleep each night. Get bigger biceps again. Less tattoos this year. Snowboard and skateboard more. And to be in Tough shape which means join Pathfinder.

The Why? What drives us? What drives others? Drink less alcohol and things in excess. These are some of the topics brought up during these breakfasts. Why does F3 feel like a job sometimes. “You can’t get away with anything!” These goals as mentioned before in the breakfast ought to be measurable. I would like to do some dinners this week for those who couldn’t join the breakfasts during the week. I would like to do this quarterly for the updates. Be on the lookout for calendar events to help support our fellow Pax goals for 2021.

-Kato

Run. Stop. Crawl. @ The HUB

PAX: Fonzie, Lights Out, Pacrat, Mr. Incredible, Atticus, Thunder, The Mick, Al Gore, Taxman, HHH, Mufasa, Tank, Hunger Pains, Scarecrow, Campbells, Dr. Freud (and Peyton for the pre-run)

15-17 PAX made their way into the unseasonably “warm” gloom this morning (depending on when you counted). A couple of pre-runners grew to a handful as we awaited the clock to strike 5:30a. Once that happened, we began:

Warm Up
SSH x20IC
IST x15IC
Parking Lot Lap
F. Arm Circles x15IC
Moroccan Night Club x15IC
B. Arm Circles x15IC
Light Pole Lap (alternating high knees and butt kickers)

Thang
Curl x15IC
Sprint to Portico
Perfect Merkin x15IC
Bear Crawl to side door
Mt. Climber x15IC
Mosey back to coupons
Coupon Swing x15IC
Sprint to Portico
Scorpion Dry Dock x14IC
Bear Crawl to side door
Monkey Humper x15IC
Mosey back to coupons
Single Arm Row x15IC each arm
Sprint to Portico
Dip x15IC
Bear Crawl to side door
Jump Squat x10 OYO
Mosey back to coupons
Skull Crusher x10IC
Sprint to Portico
Mag Tar Ghi x15IC (never remember how to correctly spell that)
Bear Crawl to side door
Perfect Squat x15IC
Mosey back to coupons
Block Complex x15IC
Sprint to Portico
Burpee x10 OYO
Bear Crawl to side door
Lunge x15IC each leg
Mosey back to coupons
Curl x10IC
Coupon Swing x10IC
Single Arm Row x10IC each arm
Skull Crusher x10IC
Block Complex x10IC

Mary
Round the world Plank: 2min

Moleskin
Awesome work men! Shout out to Tank for his monthly “tankless” boot camp! Tclaps to the early runners (and for Peyton to come out just for the early run) and to all who completed each of the bear crawl segments. I was glad to see so many continue to attempt, and equally glad to see those who modify choose “something hard” to replace it with, rather than just taking it as a break. That’s how you grow, that’s how you get stronger. Don’t take the easy way out. We allow modifying and doing what you can… but make sure you are doing what you CAN and NOT what you WANT. We can be our own worst enemy, giving ourselves limits far too low for ourselves, and stifling our own growth. This is in F3, in our communities, in our families, and in our lives. We are called to a higher standard, a higher purpose… don’t stand in your own way. Do what you are called to do… not just what you want to do.

Until next time…
Mr. Incredible.

BACKBLAST — 1/19/2021, The Hub — AMRAP to the Sounds of Silence

18 pax made it out for consecutive Hub posts, all despite 19 degrees of chill in the air. After the success of the Robbie Miller WOD Saturday, I saw another opportunity to Q and implement my take on a pre-designed WOD, this one from the lunatic who runs Heavy Drop Training and just started designing suggested “ruck club workouts.” The least I could do was deliver a backblast on the day of the workout. Here’s who was there putting in work.

PAX: Hunger Pains, PT, Fight Club, Campbells, Scarecrow, Atticus, Thunder, Lights Out, Mr. Incredible, Bozo, PacRat, Optimus, Taxman, Bob Villa, Al Gore, HHH, Mufasa, Editor (QIC). 

Pre-Runners: Mufasa, HHH, Mr. Incredible.

Post-WOD Rucker: Editor (Tribe Pain and atonement)

WARMUP (by Mr. Incredible)
SSH x20ic
IST x20ic
Abe Vigoda x10ic
Parking lot lap

CIRCUIT 1
Elevating by one rep each round (1 of each, 2 of each, 3 of each … )
Squats
Burpees
4ct Mountain Climbers
V-Ups
4ct Flutter Kicks
Repeato for 8 minutes

WARM-UP 2
2 Light Pole Laps
SSH x20ic
Side Lunges x10ic
Merkins x10ic
LBC x20ic

CIRCUIT 2 (with Coupon)
Elevating by one rep each round
Lunge each leg
Squat
Curl
Swing
Thruster
Repeato for 10 minutes

3 Laps around Flag Pole Island

CIRCUIT 3 (with Coupon)
Elevating by one rep each round
Coupon Complex
Overhead Press
High Pull
Curtis P (Squat Clean/Lunges/OH Press)
Repeato for 9 minutes

MARY
1-minute Superman, including hyper-extend AND hyper-hyper extend

MOLESKIN

First. I apologize for being a few minutes late to the Q and apologize to everyone, especially Mr. Incredible who took over the warm-up, and all the newer pax who deserve better. I joke about late starts enough, but it’s a disgusting, unprofessional, shameful habit.

Anyway, as the preblast said, “It’s YOU VS. YOU.” As Campbells said, “I’d rather it be Me vs. Me than Me vs. The Mick.” This one was a butt-kicker if you allowed it to be, and I hope you did. Curtis Ps suck. I know I’m feeling it already, and that’s a good sign when the soreness creeps up in the evening. If you were focused on form or using more weight, even better, but I thought this was a great challenge to dig within and get work all over your body without going to the ground too often after the first circuit. I applaud everyone for posting. The number of pax almost eclipsed the start time temperature, which has to be rare. This was intended to save my voice for work (I apologize if I wasn’t great at explaining anything) but keep you all moving and challenging yourself. The great epiphany last year was that the Q’s fitness level doesn’t have to be on par with The Mick for the pax to get a great beatdown out of it. Ladders are one trick; AMRAP (as many reps/rounds as possible) circuits are another. The Heavy Drop guy threw this out there for free to ruck club leaders to accomplish this month, and I saw some of the Houston AOs used it last week. After the time bombs at Patmos Monday, I remembered I had this timer-fueled opportunity for us all. The buzzwords in eLearning are synchronous (every working on the same thing at the same time) and asynchronous (everyone on their own time with a similar task), and I brought that to this WOD. The original recipe was 10 minutes, 15 minutes and 10, but I scaled it a little and hope everyone got what they needed out of it with a mix of some jogging. Nice to see the fellas, even if I couldn’t really tell who was there until the COT. Great work by the newer pax like PT and Hunger Pains. I was standing near you and saw you pushing through it. Great work! If you can keep posting in this weather, it will get better, as will you. I encourage more people to Q and lead and hit that February schedule. Thank you all once again for the positive feedback and the opportunity to lead this tremendous group of men in the gloom. 

SYITG