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F3 NorthWest Indiana

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Lights Out

BACKBLAST 1/25/21 AROUND THE WORLD @ PATMOS

Pax: Bob Villa, Lights Out, The Mick, PacRat, Optimus (Q)

Warm UP:
Bean Pickers IC x 10
Toy Soldier IC x 10
Arm Circles IC x 10
SSH IC x 25

The Thang:
1st Stop Parking Lot
One Arm Row IC x 10
One Arm Row IC x 10
Coupon Curl IC x 10
Coupon Complex OYO x 10
Parking lot lap
Repeato

2nd Stop Amp
Pinkie Pies 1-10 OYO
Amp Lap
IST IC x 10
Squat IC x10
WW1 OYO x 10

3rd Stop
Playground
Mountain Clmbers 4ct. IC x 10
Scorpion Drydock IC x 10
Scorpion Drydock IC x 10
Playground Lap
Pull Ups OYO 3-10 as many as you can.
Repeato

4th Stop
Hill
Hill Sprints to Top & 7 Burpees OYO
3x

Mary
Perfect Squat IC x10
Perfect Merkin IC x 10
American Hammer IC x 10
Shoulder Taps IC x 10
WW1 OYO x 10
Shoulder Taps IC x 10
WW1 OYO x 10
Low Leg Flutter IC x 20

Moleskin:
Was expecting a few more pax today but am truly grateful to the bunch that posted. This morning was a comfortable 30 degrees with no wind or precipitation. I took advantage of the clear pathways so the pax could get some running today. I really liked the mix of exercises and running and from the feedback I got it sounds like it worked. Lights Out did great work despite his tailbone. PacRat was a machine and even took time remind me proper form on my inclined merkins. I don’t mind this one bit I know sometimes I get lost in the moment and get distracted falling into bad habbits. Thank you sir! The Mick pushed through and I noticed him running at a nice speed around the playground.
Bob Villa has been killing it. As he left I heard him saying how he had a cycling class to get to!!

I don’t have words for how great everyone in this group is. I look forward to the beatdowns and coffee and consider myself truly blessed. Until next time.
-Optimus





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