F3NWInd

F3 NorthWest Indiana

Muck

Rolling Die

Date: 2-21-2025

AO: Troy

Accomplishment: Golden Sombrero Achieved!

PAX: OCB (reigning sombrero), Gummy Bear, Pacrat, Roadshow, Muck, Coors, Beaker, Optimus

Warmup: Various Stretching

THANG: Roll some dice and however many you get you run that many stations around the lot. There are 6 total stations so if you roll a 15 you’d do two full laps around and then move forward 3 stations so if you were at S1 you do two laps around then to S4. We did all the stations except #2 and we did #3 twice…

Station 1

  • 10 Burpees
  • 20 Merkins
  • 30 Scorpions

Station 2

  • 10 LT DANS
  • 20 Lunges
  • 30 Jump Squats

Station 3

  • 10 WW2s
  • 20 Freddy Mercuries
  • 30 American Hammers
  • 40 IST

Station 4

  • 10 WMDS
  • 20 8ct body Builders
  • 30 Mountain Climbers

Station 5

  • 10 No Surrenders
  • 20 Mary Catherines
  • 30 SSH

Station 6

  • 10 Groiners
  • 20Freddy Mercuries
  • 30 Alabama Prom Dates
  • 40 SSH

Quick Moleskin: Good to see so many guys 2 days in a row! Let’s keep it up!!! Also you can buy dice cheap at the Citgo in the Troy lot in case you didn’t know and they are open before 5:30am!

-GB

Crash Games @ The DUMP

It was cold!!

7 pax (optimus, Muck, Gummy Bear, OCB, Pacrat, Beaker, Crash QIC) came out to see my F3 version of Squid games. Here is what we did

Warm up:

SSH

Bean pickers

windmill

appollo slow mo

seal claps

skol claps

toy soilders

SSH

Thang:

Game 1:

Red light Green light

I called the first game doing AMRAP of burpees and merkins with my back towards the pax during green light

When I turn around and call RED LIGHT all pax must freeze. If any pax does not freeze they have to come by me and do AMRAP burpees

the distance was basically the whole parking lot.

Winner gets to call red light green light for the rest of the pax

Game 2:

head to the stage

Rock, paper, scissors… minus 1

Before each round you and a partner will do an exercise.

10 booya merkins with a partner before the start

partner up. i’ll count rock paper scissors and each pax has to play with both their hands and when i call minus 1 they have to remove 1 hand.

Loser of this has 10 burpees

Winner hold Al Gore until their partner is done

switch partners

10 jump squats each

rock paper scissors minus 1 !

winner and loser do their workout

switch partners

2 laps around the amp

RPS minus 1!

winner and loser exercise

Game 3:

run to top of amp in the grass

Monkey… monkey… monkey.. HUMPER!

duck duck goose but all pax in the circle must do monkey humpers.

If you get tagged youre out and have to do AMRAP burpees. If you get tagged and dont catch the monkey humper then youre out and have to do AMRAP burpees

We went down to the last 2 and it was Beaker and GB!

Game 4:

no game here just some merkins

right hand staggered merkin

left hand staggered merkin

lap around the amp

Mary:

LBCs 20 IC

alabama prom date 20 IC

leg lifts 20 IC

back to the flag

Moleskin:

Great turnout today! It was cold. I figured if everyone comes out in this cold I’ll keep everyone warm and try and be creative. Guys seemed to like it.

I knew GB would kill it today dude loves games LOL. Playing a board game with this dude must be miserable!! Muck was working hard! I think he enjoyed the red light green light. OCB was just waiting until the real workout started! He did have a smile on his face when I pointed out how funny it was watchign everyone try and freeze on a dime! Optimus killed it in duck duck goose! LOL! He took joy in going around calling out monkey… monkey… monkey…! Pacrat tried to catch me during duck duck goose and dove and missed! He banged his shoulder and I slipped and banged my knee! (Thats why we only did it one time). Beaker showed up because I texted him last night! His words today were “dang he knows im alive now I have to show up”. Sometimes it only takes a text!

Thanks for playing around with me this morning! I hope you guys liked it and got a somewhat decent workout.

Safe travels to pacrat! Enjoy Japan!

Crash

BACKBLAST 1/14/25 Pump It Up @Troy

PAX: Optimus, PacRat, OCB, Muck, Coors (QIC)

The conditions were cold and snowy. What else do you expect in January in NWI?

Warm-up

20x SSH IC
10x Bean pickers IC
10x Toy soldiers IC
15x IST IC
15x HB IC
10x ACC IC
15x Michael Phelps IC
Run to Death Row

The Thang

10-1x Pinky Pies CC

Run to the intersection and back

15x Right leg step-up IC
15x Left leg step-up IC
15x Right leg side step-up IC
15x Left leg side step-up IC

Run to the end of the trail

10x WMDs CC
10 LT. Dans IC

Run to the playground

Pax hold squat while taking turns doing 5 pull-ups. Complete 3 rounds.

Run to the pavilion

3 Rounds:
10x Stagger merkins right CC
10x Stagger merkins left CC
Bear crawl across pavilion
10x WMD squats CC
Lunge walk back

Run to the playground

Pax hold plank while taking turns doing 3-5x pull-ups. Complete 3 rounds.

Run back to the cars

Mary

20x Pickle pounders IC
20x Right side oblique raises IC
20x Left side oblique raises IC
Plank until time

Moleskin

I can’t speak for everyone, but I don’t think I felt any bit of cold aside from the beginning of the workout. Just goes to show that all you need is the appropriate attire and the right attitude to beat the cold. Great effort by everyone today, as usual. Everyone had pretty good form and ripped off some high quality reps. Optimus gave it everything he had, especially on the pull-ups. PacRat made everything clean, of course. OCB made everything look easy. Muck was POTD for being consistent throughout and having a great attitude. He embraced the conditions and seemed to enjoy himself. Thanks for letting me lead.