F3NWInd

F3 NorthWest Indiana

Hot Sauce

Monday Night Fitness @ The Dump

07-08-2024

PAX: Wiggy, Rover, Sandman, Hotsauce, Bump, Gummy Bear

Warmup

  • Windmills
  • Bean Pickers
  • IST
  • Hillbilly
  • Toy Solider
  • Willie Mays Hayes
  • Perfect Merkin
  • Perfect Squats

Thang

-TIMEBOMB

  • Merkins Timebomb to 60
  • Squats Timebomb FTH to 60

-LADDER

  • 5-1 WW1s and Inchworm Merkins. Bear Crawl In Between
  • 5-1 Coupon Curls and Burpees. Bear Crawl In Between

-DORA

  • Pax 1 runs to 3rd landing and back
  • Pax 2 AMRAP
  • As a team: 50 Lt. Dans / 100 Jump Squats / 150 Shoulder Taps

-HILL

  • 1 PAX puts on the Ruck and OVH carries the conder block down the hill and back up. Switch PAX each new exercise. Rest of PAX do AMRAP
  • Mountain Climbers
  • American Hammers
  • Calf Raises
  • SSHs

Cooldown

  • Broga ~4 Minutes

I may be missing something as this was a while back, but it looks about right. A kickoff to a busy week, it was great to see some guys come this week and 2 new Dusk Dump PAXs. Rover and Hotsauce, awesome job and I’m glad you could make it out! Sandman way to keep at it, we’ll miss ya this Monday when you’re OOT. Great job to Wiggy and Bump as well way to be encouraging people through those Doras. And the Cinder block and Ruck up the hill was a nice touch. We ended up stashing my personal block on the hill since I didn’t want to carry it all the way back. See my Wednesday Dump BB for the rest of that story haha!

Great work to all! Happy 10 years to F3 and 2 weeks to it’s newest Beatdown. Signs we are continuing to grow!!

-GB (See you next week)?

BACKBLAST: Saturday, 03/30/24 Hate Play Date @ The Hub

Backblasting now and will add the other 2.0s later so the attendance gets credited for the correct month. Great turnout (40 total participants) and the weather cooperated, and it ended up being a fantastic event for young and old. T-Claps to all those that donated time and/or supplies. We couldn’t have pulled this off without you. We all got in some exercise and the kids walked away with tons of candy, money, and prizes. Well done, Gents!

The 4-team frisbee was a bit chaotic, but I think the kids had fun and that is all that matters. Next year I will do an extra round of sharks & minnows and come up with a different game to replace it. The goal was to keep everyone moving and to get all kids to actively participate and contribute. I hope I was able to accomplish that. T-claps to Heisenberg and 2005 for assisting during the games.

I am guessing we will try and do this a week earlier in the years to come for more participation. I have a feeling it will double next year.

Here is what I cooked up.

Warm Up
SSH (20 IC)
Arm Circle Complex
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
Squats (15 CC)
Merkins (15 CC)
High Knee Skip/Butt Kickers/Cariocas/run rest of track lap

The Thang
Sharks and Minnows (5 burpees if you get tagged)
PAX vs 2.0s Tic-Tac-Toe (if men lost, 10 burpees) (if 2.0s lost, 10 SSH) PAX AMRAP Squats while we waited. 2.0s also had a 7 yd head start.
Bucket Bags (4 random teams – losing teams gotta bear crawl 40 yds; winning team does 40 yd suicide)
4-way ultimate frisbee – same teams for time’s sake. No punishment due to time.
REPEATO any of them?
Baby Crawl, Bunny Hop, Lunge Walk Egg Hunt (1 minute timer for each round of exercise)

Mary (TBD)
N/A

Moleskin
Looked like the 2.0s had a good time and that is all that matters. I meant to do a merkin lap for the losers of the tic-tac-toe and a regular lap for the winners, but glad I forgot because the men would have had to do 15 merkins every 100 yds. I also was going to have the 3 losing teams in frisbee do 100 SSHs, but that was a mess so no big deal there.

So many PAX stepped up and donated money, candy, supplies, and time setting up to make this a success. T-Claps to all of you.

Don’t forget to send me names of the FNGs. Happy Easter to all of you!

SYITG,
HHH