Pax: Lights Out, Al Gore, Mr. Incredible, PacRat, Little Minion, Optimus (Q)
Warm Up:
Bean picker x 10 ic
Skull Clap x 10 ic
Seal Clap x 10 ic
Toy Soldier x 10 ic
IST x 10 ic
The Thang:
Single:
Run to side lot
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Run back to home plate (Flag)
Double:
Run to bottom of the amp.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –2 rounds total
Run back to home plate (Flag)
Triple:
Run to the playground
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –3 rounds total
Run back to home plate (Flag)
Homerun:
Run on path till you hit the road.
Merkins x 10 cc
Jump Squats x 10 oyo
Mountain Climbers 4ct. x 10 oyo
WW1 x 10 oyo
Repeat –4 round total
Run back to home plate (Flag)
Moleskin
We got in our 100 merkins, almost 2 miles and a well-balanced Monday workout. Shout out to Lights Out for hanging in there on the long runs and Al Gore who wasn’t feeling well. I like how we did the merkins together, it seemed like a great group effort.
Little Minion went running with a FNG and didn’t return till after we had the COT.
Mr. Incredible
PREBLAST: Thursday, 8/13/26 He-Man @ The Hub
QIC: HHH
PAX: PacRat, Gummy Bear, Atticus, Mufasa, Heisenberg, Mr. Incredible, Little Minion, O.G., and HHH.
No coupons necessary. Hoping we will have power, but if not at least we can generate our own power with a proper beatdown. We will be going to GSC so maybe wear some appropriate shoes. Weight-vest friendly, but I would not recommend it.
0530 Head Lamps?
0615 I have the Power
0618 Panera? (Not sure if Bethel has power, plus I have not had the chance to buy more coffee grounds)
Muggy and foggy, but could have been worse. The lights were on at Bethel and Dunkin was open. Here is what we ended up doing.
Warm Up
Good Mornings (OYO) while reciting
SSH (20 IC)
Bean Pickers (10 IC)
MNC (15 IC)
12 Ct. Body Builders (5 IC)
IST (10 IC)
Hillbilly (10 IC)
Parking lot lap
The Thang
EMOMS (Plank or Al Gore)
10 Merkins
12 Merkins
14 Merkins
16 Merkins
18 Merkins
20 Merkins
Pyramid back down
Mosey to GSC
Pike Dips (10 OYO)
8 Ct. Step Ups (10 IC)
Pike Press (10 OYO)
4 Ct Side Step Ups (10 IC each leg)
Perfect Incline Merkins (10 IC)
Perfect Dips (10 IC)
GSC Lap
Mosey back to flag
Mary
PacRat Broga
Moleskin
The weather has not been kind to us, but one thing I know for sure is that the Men of F3Northwind are resilient and continue to do hard work. If you are still without power or need assistance of any kind please reach out on Band. We have folks that have generators that can be borrowed. I am guessing other power tools and manpower won’t be an issue as well.
The Merkin EMOM was harder than I thought. O.G. didn’t think so, but I think the rest did. Was thinking about doing a repeat at GSC, but figured it was better to do some Mary instead. With PacRat in attendance, I always have him do his yoga. Thanks, PacRat! It is always appreciated.
3 starskys today. Might be a record. Always good seeing Tank even if it is for 3 minutes. Dr. Freud and 2005 hung out with us at Dunkin.
I hope those still without power get it soon.
Keep praying for those in need of prayer. Love you all. Stay safe and prepare yourself for a Mick beatdown on Saturday!
PAX: PacRat, Gummy Bear, Atticus, Mufasa, Heisenberg, Mr. Incredible, Little Minion, O.G., and HHH.
No coupons necessary. Hoping we will have power, but if not at least we can generate our own power with a proper beatdown. We will be going to GSC so maybe wear some appropriate shoes. Weight-vest friendly, but I would not recommend it.
0530 Head Lamps?
0615 I have the Power
0618 Panera? (Not sure if Bethel has power, plus I have not had the chance to buy more coffee grounds)
Muggy and foggy, but could have been worse. The lights were on at Bethel and Dunkin was open. Here is what we ended up doing.
Warm Up
Good Mornings (OYO) while reciting
SSH (20 IC)
Bean Pickers (10 IC)
MNC (15 IC)
12 Ct. Body Builders (5 IC)
IST (10 IC)
Hillbilly (10 IC)
Parking lot lap
The Thang
EMOMS (Plank or Al Gore)
10 Merkins
12 Merkins
14 Merkins
16 Merkins
18 Merkins
20 Merkins
Pyramid back down
Mosey to GSC
Pike Dips (10 OYO)
8 Ct. Step Ups (10 IC)
Pike Press (10 OYO)
4 Ct Side Step Ups (10 IC each leg)
Perfect Incline Merkins (10 IC)
Perfect Dips (10 IC)
GSC Lap
Mosey back to flag
Mary
PacRat Broga
Moleskin
The weather has not been kind to us, but one thing I know for sure is that the Men of F3Northwind are resilient and continue to do hard work. If you are still without power or need assistance of any kind please reach out on Band. We have folks that have generators that can be borrowed. I am guessing other power tools and manpower won’t be an issue as well.
The Merkin EMOM was harder than I thought. O.G. didn’t think so, but I think the rest did. Was thinking about doing a repeat at GSC, but figured it was better to do some Mary instead. With PacRat in attendance, I always have him do his yoga. Thanks, PacRat! It is always appreciated.
3 starskys today. Might be a record. Always good seeing Tank even if it is for 3 minutes. Dr. Freud and 2005 hung out with us at Dunkin.
I hope those still without power get it soon.
Keep praying for those in need of prayer. Love you all. Stay safe and prepare yourself for a Mick beatdown on Saturday!
BACKBLAST 8/12/26 – Pokémon Go and Trail Hazard miles in Crown Point
8 PAX (6 Ruckers / 2 Runners) avoided ankle injuries and got a little healthier. Hopefully Trader Joe will cash in on the Pokémon collectible cards he found.
Today is a great day to have a great day.
BACKBLAST 8/7/26 – Ruck/Run Miles in Crown Point
13 PAX (9 Ruckers / 4 Runners) greeted the day with great enthusiasm and got a little healthier.
Today is a great day to have a great day.
The Odyssey
Date: Monday August 3rd, 2026
PAX: Mr. Incredible, Little Minion, Gummy Bear, Optimus, Pacrat, O.G.
WARMUP:
- ACC w/ Core Principles + Mission Statement
- Toy Soldiers
- Beanpickers
- Willie Mayes Hays
THE ODYSSEY:
Journey home from the battle of Troy. Our first stop brought us into the Cyclop’s Cavern (aka the bottom of the amp) and we had to climb our way out by doing the following at each level:
- 5 Incline Merkins IC
- 5 Decline Merkins IC
- 5 Dips IC
- 5 Step Ups IC (8ct)
- 5 BSS R IC
- 5 BSS L IC
After 3 rounds up the Cyclops awoke and we had to sprint the rest of the way to get away. We sprinted all the way to the isle where Circe the witch lives. In a cruel trick she turned us to pigs! We had to do the following to get to Odysseus to warn him!
- Bear Crawl up the Grass hill
After warning Odysseus in time we were tranformed back and headed off on our journey (indian running) to Hades (Baby Patmos) There we did the following
- 1 Pullup
- 2 Pullups
- 3 Pullups
- 2 Pullups
- 1 Pullup
Amid the pullups we recieved a prophecy from Tyreeseus about where to head next. We journeyed around the lake, onto 85th, back into the entrace to the subdivision and right along the brick wall by the pond. There the call of the Sirens telling us to quit the following exercise was strong but my men stood strong against it.
- PAX wall sit while 1 PAX does 5 Burpees (Continue til all PAX have burpeed)
After resisting the sirens calls we journey home thankful we could see Ithaca at last. But a storm blew in and blew us East into a couldesac where Calypso fed us the lotus flower. So we had to perform the ultimate flower to escape.
- Moby’s Pushup Challenge (Flower Song)
Finally after defeating the lotus flower we set sail for Ithaca (parking lot) When we arrived the suitors needed to be vanquished by an back and forth attack thus we did the following.
- Ladder 7-10 Burpees & WW1s
Victory at last we made it home and reclaimed Penelope and the throne!
MOLESKIN:
I had find designing this one off of a very cool story. The movies awesome I saw it 3 times already! Themes are hard because if you force the theme too hard the workout could suck. Like I originally tried to fit in the Laestradonians, Cilla, and battle of troy and that was too many stops and the run would’ve been out of order. Gotta prioritize the men getting what they need and then the whole story and having fun! After all we are here to become better leaders and I had a great time leading today.
Pickup a Q this month if you can. If you’ve never Qed, come to Q school it will be very soon look out for it. Love you all have an awesome day!
-GB