F3NWInd

F3 NorthWest Indiana

Lumbergh

BACKBLAST – 8/22/24 – Mostly Core @The Hub

9 PAX came out for a promised core beatdown. After The Mick so gently pointed out my shortcomings delivering on my last Q promise for core and more, I had to take it up the challenge to redeem myself and deliver on a mostly core beatdown with minimal amounts of any extra fluff to give our core a rest during the beatdown. Here’s what I came up with:

Warm up:

  • Light pole lap
  • SSH x 20ic
  • Imperial Hillbillies x 10ic
  • Bean pickers x 10ic
  • Windmills x 10ic
  • Apollo Slowmo x 10ic
  • Perfect squat x 10ic
  • Perfect alt side lunge x 10ic

The Thang:

  • Mosey to the Sportsmans Club
  • Core Routine
    • Mtn climbers x 10ic
    • Alt plank kick through x 10ic
    • Makhtar N’Diaye x 10ic
    • Side plank crunch x 5ic
    • Other side plank crunch x 5ic
    • LBC x 10ic
    • Reverse crunch x 10ic
    • American hammer x 10ic
    • Toe touches x 10ic
    • Hollow hold ~20-30sec
    • Mtn climbers x 10ic
    • Cross climbers x 10ic
    • Side to side leg overs x 10ic (on your 6 over an imaginary block)
    • Rosalita whips x 10ic
    • Flutter kicks x 10ic
    • Outside arm climbers x 10ic
    • Sloooow climbers x 5ic
  • For the next exercises “imperial” indicates a knee to elbow crunch
  • Imperial 1 leg step ups x 10ic
  • Imperial other leg step ups x 10ic
  • Imperial 1 leg side step ups x 10ic
  • Imperial other leg side step ups x 10ic
  • Repeato Core Routine
  • Mosey back to flag for COT

Moleskin:
So pretty happy with how this all turned out! In all seriousness thanks to The Mick for the subtle call out even before the comment on the preblast. I had fully intended on something like this as the beatdown so the bricks and blocks comment had no direct bearing on the plan….but not that I say it, I guess it was still kind of his fault/encouragement for the design. Things were a little quite this morning which I’m going to take as a sign of focus and determination to get through my beatdown. Tclaps to Atticus for keeping us on track w/ our count, otherwise who knows what kind rep counts I might have had us do. In all seriousness nice work to everyone this morning for pushing through a bit of a different beatdown then what we’ve been dealing out lately at the Hub.

Until next time,
Scarecrow

BACKBLAST 8/20/24 Not Quite Sure @ The Hub

11 PAX Came out and for a Beatdown and the only certain was that we were going to use a block or coupon.

Warm Up:

  • Good Morning – 11ic
  • Bean Pickers – 11ic
  • Perfect Apollo Onos – 11ic
  • Moroccan Night Club – 22in
  • Motivator – 7-1

The Thang:

Head to Portico and partner up. Below activities were done with a partner.

  • 200 combines curls and 100 4-Count American Hammers

Run to Pull-up Bars

  • 30 combined pulls ups with partner

Trail run back to Portico

  • 250 Combined calf raises and 150 Merkins

Light pole lap

  • 60 combined lunges (each Leg) and 150 Bench Presses

Light Pole Lap

  • 150 combined Skull Crushers and 200 lbcs

Light Pole Lap

  • 80 Military Presses and 100 WW1’s

Mary:

  • 1 minute and 24 second plank or Al Gor

Moleskin:

I knew I wanted to do a lot of reps and get a little pump today. Worked out well. Grateful to be able to wake up and workout. I have been a little MIA for a couple weeks and I am glad I signed up to Q to force me to show up this morning. I was also grateful this morning to be a part of this group. Thanks to everyone that showed up, with a special shout out to Lumbergh for answering the call! Well done fellas!

Until Next Time,

Rusty

BACKBLAST: 7/20/24 – Birthday Rugby @ The Hub

24 studs, including 2 FNGs, came out on a beautiful Saturday morning and played like champions!

PAX: HHH, Mufasa, Campbells, Buckets, Bozo, Class Act, Choctchkie’s (FNG!), Lumbergh, Boo Boo, Fat Tire, Wild Turkey (FNG!), Sorry, 2005, Heisenberg, Lights Out!, 10K, Mickey Tints, The Mick, PacRat, 4Howa, Editor, Atticus, Trader Joe, Dr. Freud (Q)

Warm-up:

SSH x 23, Bean Pickers x 13, Seal to Overhead Clap x 13, Calf Pumps x 13 (All IC)

The THANG:

Mosey to the parking lot line at the light pole to warm up properly in lines (down and back):

High knees, butt kickers, Side Shuffle, Karaoke, Toy Soldiers (7 lines), Leg Sweeps, Open/Close the Gate (hips), and Michael Phelps

Mosey to the Hill for a Ladder: 1 to 7 Jump Squats with Quadraphilia up to Shoot Out Merkins

Line up in 4 lines at the top of the hill for a Bear Crawl Sequence (up, back, left, right, circle) on Q’s command x 2

Mosey to the Pull-up Bars for “Around the World” – one pull-up at each bars clockwise x 2

Mosey back up to the hill and partner up for some practice scrums (rugby warmup)

Line up in a line of 7-8 across and rugby pass down and back x 2

Mosey to the trees and number off 1, 2, 1, 2, etc. for teams and then 15 minutes of 2-hand tag rugby!

MARY: Mosey back to the flag and catch your breath! (no time)

MOLESKIN: Really enjoyed working some rugby aspects into this workout, but still keeping it a true workout! (at least it felt like that to me). Super impressed with how quickly PAX caught on with scrums, passing, and just generally playing a game most of never played, or only played once or twice. The game ended in a zero-zero tie, but think we would have had a lot more action had it been wrap up or true rugby! Still, it was a blast. Everyone played like a champion!

Thanks for helping me celebrate 45 years with my brothers! God is good all the time!

BACKBLAST: Thursday, 07/04/24 Ultimate @ Col. Wheeler

37 PAX celebrated America’s birthday in grand fashion. Welcome Coyote! T-Claps to the PAX that littered the parade route with Flyers. Time will tell if the tactic worked.

Backblast The Hub 6/25/24 Take No Chances Recovery Q

14 PAX made their way out expecting to recover on a beautiful Crown Point morning. Let’s see what we did.
PAX: Scarecrow, HHH, Gatsby, Rusty, Cornholio, Fat Tire, Atticus, PacRat, Lights Out, Heisenberg, OCB, Crash, Lumbergh, Campbells (QIC)

Warmup

Lot Lap (high knees, Carioca, butt kickers)

15ic Windmill

15ic IST

15ic bean pickers

15ic flock of seagulls

Arm circle complex

15ic Good Morning

15ic Apollo slowmo

15ic Moroccan night club

The Thang

mosey to dumpster lot lines

1-10 tuck jumpicides + 1 burpee at the line each time

mosey to grab bricks

15ic brick side/front raise

15ic brick flys

15ic brickiknees (laying extended brick to knees)

repeato (10ic brick flys)

mosey to put bricks away and grab 2 blocks

15ic toe taps

15ic step overs

15ic dual arm rows

repeato

return blocks and mosey to donkey kick hill

15ic fire hydrants

15ic donkey kicks

lunge walk back to flag

Mary

15ic flutter kicks

15ic low dolly

10ic bay city scissors

Moleskin

I’m finding more and more that a big part of building up is the ability to recover. While we did have some difficult moments, I appreciate everyone allowing me to slow things down a bit. Remember to keep being good to your body. You only get one so treat it right.

Until next time SYITG