F3NWInd

F3 NorthWest Indiana

Lights Out

BackBlast 5/26/20 Lights Out Upper Body Experience

Well 15 showed up for This Upper Body workout!!

Warmup

Light pole lap

IST 10 IC

BEAN PICKERS 10 IC

MOTIVATORS 7 TO 5

SHOULDER/HIP TAP 10 IC

Grab your Coupon and Mosey to South Lot.

We lined up and ran about 50 yards and did 10 Carolina
Dry Docks and ran back and forth to we hit 6 then did same with Makhtar Diayes 5 to 1. Then Repeato with Makhtar Diayes 10 to 6 and Carolina Dry Docks 5 to 1.

Curls 20 IC

Overhead Press 20 IC

Lat Raise 10 IC

On Six Chest Press 30 IC

Skull Crushers 20 IC

Ran Large Light pole lap for a Break then Repeato of Coupon Exercises

Mosey back to Flag

Mary

LBC 25 IC

FLUTTER KICKS 20 IC

LOW DOLLEY 20 IC

SHOULDER TAP/HIP TAP 10 IC

SIDE CRUNCH 10 EACH SIDE OYO

V-UP 10 IC

STAR PLANK TO LOW MERKIN HOLD 5 IC

Moleskin

Guys Thanks for the Great turnout I felt we needed some upper body workout since Fonzie killed the legs Yesterday. Reck-it-Ralph good Job brother I know it isn’t easy when you are away for awhile but keep it up…

Great to see the Respect Crew well represented again today..

See you all on Thursday!!

For Now

Lights Out

Memorial Day Labs

05/25/20
Q: Fonz
Pax: Lights Out, Optimus, The Mick, Mufasa, Taxman, Scarecrow, Dr Freud, Campbells, Tank, HHH, Oilermaker, Spur, Fonz

4 Pax for the 5:30 AM Pre Ruck & 1 for Murph #1
13 Pax total for 6:30 activities

Circle Up

Warm Up:
SSH X 30

Imp St X 20

Perf Merkins X 10

Windmill X 10

Squats X 10

Squat Jumps X 10

Thang:

Mosey to back lot, with coupon

Line up across dumpster edge

mark space with cone

take coupon across lot to opposite edge for 2nd marker

Coupon Complex/Squat ladder with run across lot 10-1/1-10

10 Burpees 

Grab coupon and line up on bottom of back hill

Goblet Squats up to Leg Lifts Ladder 10-1/1-10

10 Burpees

Romanian deadlift w/ one arm row X 10 each side

Lungewalk up to WW2 Ladder 10-1/1-10

Get ups (with coupon) X 10

10 Burpees

Hill run with coupon deposits X 4

Mosey back to Goose Hill for Mary

Mary:

LBCs X 20

Leg lift hold with cone sprint round

W X 10

Alphabet & numbers 0-9

Obliques X 20 each side

Superman X 10 hyperextensions

Fire Hydrants X20 each

Donkey Kicks X 10 each

Moleskin:
Great job Brothers! After Scarecrow’s Saturday Q, I wasn’t sure that I could finish this workout, let alone lead it, but, you guys kept me going & nobody put down the coupon when I gave the option. Well done! We’ll see how much I pay for those push ups & burpees later this evening.

TClaps to Tank for a Double Murph & to HHH, Oiler & Spur for getting in some miles today.

Keep in mind the reason for Memorial Day today as you enjoy your festivities. We wouldn’t be able to do it without the sacrifice of our fallen soldiers.

Thanks Brothers!
See you tomorrow for Lights Out’s Q!

Bring food for the drive that we keep forgetting. Or, at least, I do.

Backblast – 5/23/20 – Week 2 A.C.V. @ The Hub

We had a solid turnout of 16 for our second Saturday post-coronavirus. Just as suddenly summer arrived and we had notably warmer temps for the workout this morning. There were some modifications from the original plan for the sake of time but here’s what we accomplished:

Warm up:

  • SSH x 25ic
  • Windmill x 10ic
  • IST x 10ic
  • Hillbilly x 10ic
  • Bean pickers x 10ic
  • Groiner x 10ic
  • Perfect merkin x 10ic
  • Peter Parker Peter x 10ic
  • LBCs x 25oyo
  • Reverse LBCs x 25oyo

The Thang:

  • Mosey to back hill
  • Dora 1-2-3-1-.5 (completed w/ partner; do half if OYO at home)
    • 100 walk out merkins
    • 200 Imperial Storm Trooper Squats
    • 300 WW2s
    • 100 Plank coupon pull through (across and back =1)
    • 50 Burpees
    • Down back hill/quadraphelia up as timer

Mary:

  • Fire hydrant x 15ic /each leg
  • Donkey whip x 10ic /each leg
  • Windshield wipers x 10ic
  • Reverse LBCs x 20oyo
  • Bird dog x 15ic
  • Donkey kicks x 10ic /each leg

Moleskin:
So planning the Q to take into account social distancing and avoiding contact partner exercises takes some adjustments but it’s definitely a doable reality. The quarantine time has definitely impacts the fitness of some of us (myself included) which makes it all the more important to continue to get out and rebuild any lost gains or continue building on successes as well. Good to see Wreck-it-Ralph back out with us again and continue to see the familiar faces that were missed.

Until next time,
Scarecrow

BACKBLAST 5/21/20 Double Dragon @The Hub

Virtual WOD Update:
Coors had a well deserved fartsack, sleeping in. It wasn’t a true fartsack since he posted 5+ miles of rucking.  Congrats on finishing another year of teaching and winning Indiana Teacher of the Year.

Al Gore also had a late start, but made up for it by doing the HHH WOD.  He replaced the warmup with a plethora of other exercises that were much worse IMO.

Minion also did the HHH WOD, but skipped Mary because I tricked him with my Double Dragon theme sort of like the time Spur teased us with a Beatles themed Q. 

Optimus knocked out a solid 4+ mile pup ruck.  Conveniently, his fitbit broke so we will have to take his word for it.  Truth is, this HIM probably went 6 miles and is just being modest.

Spur had a “fast day today”.  What the hell does that mean? I am guessing he accidentally forgot to type the word food.  “Fast FOOD day today”.  He probably ran to McDonald’s to get a McFlurry, Large Fries, and Big Mac.  Can’t wait to smoke him again on our next run together.

Class Act threw us a curve ball today.  No pup ruck or plate carrier.  Just a Lazy Murph with a bunch of WWIIs.  Congrats to you as well ITOY!

Don’t forget to bring canned goods on Saturday to fill up Bethel’s food bank! Also, if you are bored, show up at Lights Out’s house and help him move 6 yards of mulch.

QIC: HHH

PAX: Tank (Murph), Lights Out, The Mick, Fonzie, 4Howa, Atticus, Scarecrow, Mr. Incredible, Dr. Freud, Antman, Mufasa, Thunder, Campbells, and HHH

14 Pax came out even though they saw the WOD the night before. I am guessing the opportunity to see people in person and workout together outweighed the eccentric exercises. Social distancing was practiced and there were about 3 people that took some blocks home. Take good care of your new pet rock. They make a good seat for coffeeteria; just ask Mr. Incredible.

In ruck news, Dr. Freud is leaning towards the 20 L and will be testing one out tomorrow at the trailhead. Come out and support him on this journey.

Here is what we were able to get through in 45 minutes:

Warm Up
MNCSSH (25 IC) (Start palms up and feet together)
8 Ct Newton’s Cradle to Double Merkins (5) Newton’s Cradle Example
8 Ct Bean Picking Monkey Humpers (10)
Lateral Toe Touch (10 IC) (4 Ct) Example Video
IST Squats (10 IC) Example
Jog down and back (200 M)
High knees down (100 M)
Butt Kickers Back (100 M)
Carioca down and back (200 M)

The Thang
Leg Thruster to Merkin (4 Ct) (10 IC) Example
Squat to upright row (15 IC) (Start w/ coupon at waist) Example
Military Press to Skull Crusher (4 Ct) (20 IC)
Burpees (5 OYO)
Bear Crawl 4 parking spaces then run to curb and back (Run or SSH for 60 sec)

Walkout Merkin (10 OYO)
Goblet Squat to Military Press (15 IC) (Start w/ coupon at chest)
Deadlift to Curl (4 Ct) (20 IC) (Start w/ coupon down low)
Burpees (5 OYO)
Bear Crawl 6 parking spaces then run to curb and back (Run or SSH for 60 sec)

Chest Press to Leg Raise (4 Ct) (15 IC) (Start w/ coupon up/legs down)
2 Arm Row to Deadlift (4 Ct) (20 IC) (Start w/ coupon down)
8 Ct Coupon Complex (20 IC)
Burpees (5 OYO)
Bear Crawl 8 parking spaces then run to curb and back (Run or SSH for 60 sec)

Reverse Pickle Pounder to Chest Press (4 Ct) (15 IC) (Start w/ coupon up/6 down)
Single Leg Romanian Deadlift/1 arm row (4 Ct) (10 IC each leg) Proper SL RDL technique Example
Forward Lunge w/ Overhead Hold (10 each leg)
Burpees (5 OYO)
Bear Crawl 10 parking spaces then run to curb and back (Run or SSH for 60 sec)

Mary
8 Ct Alt Shoulder Taps to Makhtar N’Diayes (10 IC)
Hydrant Whips (10 IC each leg)
Merkin Jacks (10 IC)
VanGoghdas (10 IC) Example
Box Cutters (10 IC)
Bay City Scissors (10 IC)
Plank (1 min)

Moleskin:

So the overall theme of the WOD was to do as many compound exercises as possible. I settled on calling it Double Dragon because I am Asian and also really enjoyed playing the game on my NES back in the day. Burpees into bear crawls made the run more like a walk, but it didn’t seem to phase a few pax. The Hydrant Whips were in honor of Scarecrow’s 44 B-day so I hope we see more of it in future Marys and start calling them Scarecrows.
I am definitely rusty with the cadence count and WOD timing. TBH, I was never really good at it anyway so I’ll keep trying. I’m sure the new exercises play a small part as well.

Loved seeing Tank get after it and killing that Murph Challenge. It is also great to still see some great virtual WODs. Keep sharing/posting so we can stay motivated and bank them for days you don’t feel like coming up with your own VWOD. For those posting in person, there are still a few WODs that are unfilled for the end of the month. Please consider signing up!

Although in-person WODs have a new feel, Coffeeteria has been great. Same great talks, but with fresh air and extra room to stretch your legs!

Continue checking in on each other and sprinkle in a few extra prayers each day for the PAX. I am always counting my blessings for having each of you in my life!

See you when I see you!
-HHH

BACKBLAST 5/20/20 In the Midst of Award Winners

18 PAX got after it on Wednesday. What did we do? Glad you ask, keep reading and make sure you congratulate our many Teacher of the Year Award Winners.

The Mick did his past Saturday beatdown to himself. Including 100 curls/presses/rows/flys. Plus another 50 rows and 75 bench presses. Then a 1.5 mile pup ruck.

Oilermaker ran just over 7 miles! (a double down?)

Spur, Oilermaker, Scarecrow, Antman, Al Gore and HHH ran 4.15 miles in the morning.

Class Act (one of the Teacher of the Year Award Winners) did a pup ruck and WOD: 35 reps at bench. 40 reps with curl bar. 100 merkins and 100 curls with kettlebell.

Atticus did a bonus lawn cutting ruck of just over a mile.

Blue, Mister Brown and Coors (One of the Teacher of the Year Award Winners) ran 4.2 miles, then joined with Editor (another of the Teacher of the Year Award Winners) for a 4.5 mile ruck.

Lights Out ran 2.01 miles.

Reck it Ralph, Thunder, 4howa, Mufasa and Atticus rucked up to 5.5 miles on the trail (Mufasa completed a super pre-ruck).

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