F3NWInd

F3 NorthWest Indiana

Main navigation

Lights Out

BACKBLAST – 4/8/20 – Wednesday Accomplishments

15 PAX did things this past Wednesday

The Mick finished Lights Out’s WOD (modifying it to make it HARDER).

Minion covered 3.17 miles, running the last 1/2 mile. The first 2 miles the M and three 2.0s joined in with him.

Editor – with two 2.0s, and a dog for 2.5 pre-rain ruck miles. Then completed a nasty little solo 25-minute garage AMRAP called The O2 Depletion Suck, w/15-second breath-hold planks between each set of 10 exercises. Got 3 rounds and change. Nearly peed my pants on the breath-holds. Good sweat. (A little secret – that wasn’t sweat Editor). Just sayin.

Mufasa rucked 2.5 miles and completed Lights Out’s WOD.

Spur completed 2.5 in nice Irish (Seattle) weather.

Class Act completed 30 min/ 8 mi bike ride followed by WOD with plate carrier: 50 kettlebell bell burpees (kb merkin, burpee motion, into deadlift). Then 50 kb merkins and 50 deadlifts. 100 WWIIs and 5 min of planks. 20 kb snatches and swings for good measure. I got tired just reading what he did on Wednesday.

Coors ran 4 miles, rucked 3 miles and completed Lights Out’s WOD.

Tank completed a 4 – 4.5 mile ruck.

Lights Out completed a bonus 2 mile run and 1/2 mile ruck.

Dr. Freud walk/jog/ran 1.7 miles with the M and 2.0, then completed the Lights Out WOD, finishing with a 15 minute yoga flow (and a cold brew, I imagine).

HHH ran 5K, with heavy legs.

Lights Out completed his 100 WOD: merkins, squats, dips, chest press and planking.

Scarecrow ran 3 miles.

Antman ran about 3 miles with his M.

Al Gore grabbed a 45# bar for 150 each: Merkins, Bent Over Rows, Curls, Tricep Extension 250: abs – OUCH!

Atticus and a 2.0 ran 2 miles, then rucked 1 mile.

BACKBLAST 4/3/20 – PRE-BIRTHDAY CELEBRATING

17 PAX did stuff on Friday, April 3. We are a busy group! Keep up sharing good news, prayer requests, and your workouts. Keep inspiring and pushing. Together we can, alone is much harder.

Class Act rucked with Tank in the morning, then rucked with the family for 6.7 miles under his bag. Then, to show us all up – he completed a WOD – Incline barbell bench 15 to 11, then 11 back up to 15. 10 sets of chin-ups x10, LBC with coupon x 20, kettlebell rows x 10.

Oilermaker and M and 3 kids went for a family walk / ruck – with a bonus 30 lb coupon – only 5 minutes into the walk.

Atticus completed an evening ruck with his oldest for 5.04 miles – then grilled salmon burgers.

Spur ran 2 easy miles.

Scarecrow – with an awesome unexpected angry(ish) picture, biked 14.94 miles (come on – you couldn’t go another .06 miles?) – but wow – nearly 15 miles – super awesome!

4Howa – shared news about his dad – please send more prayers (dad has liver cancer).

Antman ran 3 miles followed by a modified Coors workout, with a 2 minute plank.

The Mick reported it was weightlifting day with a 2 mile ruck – he had 65 lbs in his ruck! Impressive!

Editor, Mufasa & Scarecrow avoided Merrillville and rucked 12 miles along the trail to finish out Editor’s 3rd decade of life.

Al Gore ran 4 miles, followed by 10×10 Mike Tysons and horizontal body weight pull-ups.

Coors with a pup, went for a 3 mile ruck, then traveled to Egypt for a pyramid WOD.

Editor – 1 pax for a neck tat-free ab workout with 85 burpees, 120 Russian twists, 75 butterfly sit-ups, 2 family ruck miles (2.0s in a stroller), a max hollow body hold, and one BEAUTIFUL day to end a decade of life.

HHH ran 5 miles with awesome overall pace – he looks race day ready!

Fonzie is hopeful he can use his arms again, as he did few more Chris Heria ab rounds, then a couple hundred lunges and squats to round out the time.

Lights Out – completed a Cul-De-Sac Sharknado – he did 4 rounds with running the Cul-De-Sac and a fifth round of exercises. BEAST!

Mufasa – completed the Coors pyramid in Egypt (did they walk like an Egyptian?).

Atticus and Thunder rucked 3 miles in the morning and completed a modified Barricade WOD.

BACKBLAST 4/3/20 Virtual WOD and Friday Miles

Pax: Atticus, Thunder, Scarecrow, Al Gore, Spur, Fonzie, Lights Out, Mufasa, Editor, Class Act, HHH, Tank, The Mick, Antman, Oilermaker, Coors (QIC)

16 pax completed various rucks, runs, bike rides, and WODs throughout NWIND. Here is the official Q for the day:

Warm-up
25x SSH IC
15x Windmill IC
15x IST IC
15x Arm circles in each direction

The Thang
Do 15x SSH CC in between each round of exercises. Do ten reps of each exercise.

Squats
Squats, merkins
Squats, merkins, WWIs
Squats, merkins, WWIs, Mt. climbers (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges (4 count)
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers, bay city scissors
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges, dive bombers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers, side lunges
Squats, merkins, WWIs, Mt. climbers, lunges, burpees, American hammers
Squats, merkins, WWIs, Mt. climbers, lunges, burpees
Squats, merkins, WWIs, Mt. climbers, lunges
Squats, merkins, WWIs, Mt. climbers
Squats, merkins, WWIs
Squats, merkins
Squats

Mary
Hold plank until time

Here’s a list of what everyone did:

Class Act went on a couple rucks for 6.7 miles and completed a custom WOD. He’s an animal!

Oilermaker is a true family man. He threw on a ruck and added a 30# 2.0 for 1.14 miles.

Spur continued his running routine with 2 more easy miles. I can’t wait to see the dividends of your hard work!

Scarecrow rode his bike for 15 miles. Maybe he’ll join Peyton for a triathlon some day!

Antman pre-ran for 3 miles and completed a modified pyramid WOD. Great work, brother!

The Mick weightlifted and went on a 2-mile ruck with 65#. He’s a stud!

Al Gore ran for 4 miles and completed a 10×10 Mike Tyson’s and horizontal body pull-ups. He’s going to need to get a license to conceal and carry those guns!

Editor ended his 39th year of life with what looked like a tough WOD and several rucks throughout the day. Way to end your year in style!

HHH ran 5 miles. Next up, a 5k race against Spur for bragging rights!

Fonzie some more ab work and leg exercises. He’s keeping his core and foundation strong!

Lights Out did a Cul-de-sac Sharknado and I’m sure he got a lot of weird looks from his neighbors. Also, post that video, dude! I’m sure PacRat could give you pointers on form!

Tank went on a 4-mile morning ruck. Well done, sir!

Mufasa did the pyramid WOD and joined Editor for some ruck miles in the evening. He made the most of the beautiful day!

Atticus and Thunder rucked 3 miles and then modified Barricade’s WOD from yesterday. Atticus followed that up with another ruck later on. Good work!

Coors rucked a couple times for 5.7 miles and completed the pyramid WOD.

Way to go, guys! Let’s keep up this momentum!

BACKBLAST 4/1/20 – It’s No Joke

12 PAX posted about their NO JOKE workouts yesterday.

Dr. Freud completed 50 minutes of flow flow online, which was “way harder than it should have been.” (insert joke here).

Editor killed a 5K time hack ruck in the cool evening air.

Scarecrow completed a 3.2 mile afternoon ruck.

Optimus rucked with his best fury friend (his dog) 1.5 miles, with burpees and step-ups at Patmos.

Spur crushed 2 miles of speed work.

Mr. Incredible covered 5.5 miles of super easy running (which would be sprinting to me).

Mufasa rucked around the lake for 3.6 miles.

Oilermaker ran 6.54 miles – hitting a PR! His first 10k / longest run in over 10 years. Way to go!

Tank pushed things with his arms / chest for 40 minutes using dumbbells. (well, I hope he was using dumbbells and not pushing things with his chin). He pondered push-ups, but realized he would Murph on Thursday.

Atticus and Thunder rucked a 5K in the neighborhood.

Class Act did stuff too (he is a late addition to the line up). He did an assault bike warm-up (sounds like it sucked), then 7 (yes 7, I’m exhausted thinking of doing something 7 times) sets of bench and merkin ladder, chin-ups and more biking. (so – it was a light day).

Lights Out too – oh man, I suck. I forgot him too. He did stuff too. For example 100’s after band work and rebounder (I guess he plays basketball as well). He did dips, flys (15 pound dumbbells), LBCs, and Mary. Way to go.

We also learned Bert is still working out – but is keeping a low profile (not posting or bragging about himself). This means, when we return to working out together again, he will be super BUFF!

BACKBLAST 3/31/20 Open Virtual WOD’s.

PAX‘s: Atticus, Thunder, Lights Out, Coors, Dr Freud, Al Gore, Spur, HHH, HH, Class Act , Peyton, Optimus, Editor, Fonzie, Antman, and Mufasa(VQIC).

16 Pax’s workout in various different ways. Some ran, ruck, and did some type of WOD.

Below is the work done by Pax’s.

Atticus– 2 miles running + WOD with Thunder, bonus 4 mile ruck with eldest son.

Thunder– 2 miles running + WOD

Lights Out– Tabata WOD

Coors– 3 mile prerun + ascending WOD

Dr Freud– Tank WOD

Al Gore — 5 mile run

Spur– 3.1 mile run (record monthly running total too).

HHH & HH– Tank modified WOD & tossed pigskin around yard.

Peyton— 60 min bike ride, followed by bi & tri workout+ 20 min jump rope.

Optimus– 1.70 mile rucking with M

Class Act– 2.25 ruck+20 min bike intervals, ruck deadlifts, and pull up/chin ups.

Editor— 1.25 running & upper body beatdown. 60 hand release merkins & 77 Burpees + static overhead holds.

Fonzie– 30 minutes of Yoga with help from his dogs.

Antman– 4.28 miles of running(might be a personal best pace too).

Mufasa– Tank WOD + 5 mile evening ruck.

Moleskin

Well done going out in getting in some exercise brother’s. I know really challenging these days getting out on your own for some exercise, but try to keep pushing yourself. Miss you all, and praying for better days a head. Stay strong, Mufasa.