F3NWInd

F3 NorthWest Indiana

OCB

BACKBLAST – 10/4/24 – Phil “Whumpis-Cat Joseph” and Friends

Troy A.O.

PAX: Gummy Bear (barely!), Crash, OCB, Roadshow, Dr. Ruth, Optimus
Q: PacRat

Another cool morning. I thought it was definitely t-shirt weather, but several of the PAX had long sleeves on. We hit all 3 dunes and this is my third Q this week and I was out of ideas. Thursaday at HUB, Scarecrow went back to basics. Jacobs Ladders. IIRC, 8-to-1 down the water retention hill. Other than the cold dew, it was relatively dry. But those steep curves keep the cardio demand up.

All that to say, I went back to basics this morning. Pearls-on-a-string was the workout of choice. A warmup, then a run. Hit PT station #1, then a run. PT station #2, run, etc. Details below

0530

WarmUp

ACC x10
Bean Pickers x10 IC
SSH x30 IC
Hillbillies x10 IC
IST x10 IC

TheThang

Mosey down Death Row to stop #1

Pearl #1

10 Wall jumps (squat to ankle depth before launching) – OYO
9 Irkins
8 Wall jumps
7 Derkins

Mosey down Death Row to MSP for stop #2

Pearl #2

Christmas Tree Pull-ups

PAX form 2 lines of 3
3 pull/chin/knee-hang, then back of the line
4 pull/chin/knee-hang, then back of the line
5 pull/chin/knee-hang, then back of the line
4 pull/chin/knee-hang, then back of the line
3 pull/chin/knee-hang, then back of the line

Mosey all around MSP and recover on the Stage

Pearl #3

Back on the very same stage I rocked 18-20 years earlier. I was playing my red Fender Stratocaster back then. Loved it, but know I forgot how to play a stratocaster. It’s funny how that works

Warm-Up lap off the stage, down the stairs, up the ramp, back up the stage

10 Burpees OYO
Stair/Ramp lap
(Gummy Bear appears)

9 Burpees OYO
Stair/Ramp lap
(Crash has a Brown Bear attack, but the bathrooms are at least open at MSP)

8 Burpees OYO
Stair/Ramp lap

7 Burpees OYO
Stair/Ramp lap

Since no crash, we did his set of 7, so…
7 Burpees OYO
Stair/Ramp lap

Mosey to pick up Crash. We checked the ladies bathroom and didn’t find him so figured he might be in the Men’s room? Yep and it smelled like how you would imagine Crash smelling after a BBA

Mosey back to the Flag

Mary

About 7-8 minutes of Broga. Great cool down and deliberate on the stretching/poses

0615

Moleskin

Great job. Not much to add other than calling out Dr. Ruth for totally KILLING IT on his F3 debut. He came in a bit hot this morning and I thought maybe he took a rest day. Nope. it’s been like 3 weeks of 3-days a week (Mon-Wed-Fri) and he’s consistent. We ran a ton and he was right in the middle of the pack. Well done my man.

Muck is having a Barn Raising on Sat-Sun. If you can lend a hand, hit him up. He posted his number in Band. Many hands make light work.

Off to packing and shopping for Italy. I hope you guys make F3 that much harder when I return. Because with all the Pizza and pasta, I’ll need it.

73’s

PacRat
KD9GNS

BACKBLAST – 10/2/24 – 3 Dunes Challenge – pt. 2

TheDump A.O.

PAX: OCB, Crash, Gatsby, Beaker, Optimus, Dr. Ruth
Q: PacRat

When I checked the weather app upon waking, it was 47 degrees. I welcome cooler weather, but seeing a “4” as the first digit took me by surprise. I ditched the Dump F3 shirt and opted for a long-sleeve HUB run shirt. But kept the RPs of course. Because one day soon, RP season will be over and it’s back to farking cold hands and winter jackets.

We didn’t hit Mt. Tom during the last beatdown at Patmos, so we’re about to hit it good today. Last time had more coupon work and less dunes. I thought today would be a great time to balance that out.

0530

WarmUp

ACC x10
Bean Pickers x10 IC
SSH x30 IC
Hillbillies x10 IC
IST x10 IC
Perfect Squats (low, deliberate hold) x10
Perfect Merkins x10

Pre-Thang

PAX w/coupon – get a head start toward the hill. PAX w/o coupon – Indian run behind coupon PAX. PAX closest to the coupon group steps out of line and performs 3 in-n-outs

TheThang

Mt. Tom – the gnarliest dune. And by our standards, not that gnarly. But we’ll make staying in Munster more challenging than driving to Porter

PAX3-7 – 10 burpees, 10 merkins, 10 In-n-Out jump squats
PAX1 – ~35lb ruck & 30lb coupon w/o handles up the Stairs
PAX2 – Cinder Block and 20-30lb coupon carry up the Stairs

PAX 1&2 head the stairs. When fastest PAX hits the top and returns, the slower PAX follows the fast PAX down the dune to the start point. PAX1 to the PAX2 slot and PAX2 to get in the PT line

While PAX1&2 are heading up Mt. Tom, PAX3-7 are doing 10 burpees OYO (wait for the 6 before moving on), 10 Merkins (wait for the 6 before moving on), and 10 In-n-Outs (or Jump Squats) OYO. Al Gore or Plank for the Dune PAX to return. Rotate until every PAX summit Mt. Tom twice w/coupons.

Mosey back

Mary

Stretches and a little yogurt

0615

Moleskin

And there you have it. Took 2 beatdowns, but we finally made all 3 dunes. Gettin’ these Qs in before I head OOT.

Excellet job today men. And good seeing you Crash. If I had known you were posting, I would have worn something nicer.

73’s

PacRat
KD9GNS

BACKBLAST – 9/30/24 – 3 Dunes Challenge – pt. 1

Patoms A.O.

PAX: Al Gore, Dr. Ruth, OCB, Optimus, The Mick
Q: PacRat

Low 60’s and a nice morning. I just got back from the Indiana Dunes State Park in Porter and had a great time. 1st time in a Winnebago. Short of backpacking, going back to a tent while sleeping on the ground would be a rough sell.

My BIL and I went for a hike to Lake Michigan via one of the marked trails. We accidentally did 2/3 of the Dunes challenge before we realized it. He loved it. We went back to Trail #8 the next day and hit all 3. We ran into a group doing the 3DC and one guy had a ruck and the other guy had 2 kettle bells. That got me thinking about how I’d prep for the 3DC at F3. Obviously, any of us could do 3DC cold. But hitting about 600′ elevation on a sand/stairs incline over a 1.5 mile course would be an awesome Saturday. I scratched a workout down and wouldn’t ya know it – we only got through 2/3 of the workout.

Details below:

0530

WarmUp

ACC (small)
Bean Pickers
SSH x30
Hillbillies x10 IC
IST x10 IC
7-to-1 Motivator
Perfect Squats FTH x10
Perfect Merkins x10

Pre-Thang


Mosey down the amp with coupons & ruck. Drop the gear off at the base of the hill. Mosey around the playground enter on the southern pad. Call it a 3/4 playground lap.

Christmas 🎄 pull-ups

PAX form 2 lines at the bars. Each PAX in a group to perform the following:
3 pull/chin/hangs, back of the line
4 pull/chin/hangs, back of the line
5 pull/chin/hangs, back of the line
4 pull/chin/hangs, back of the line
3 pull/chin/hangs

Exit the playground. Mosey to the base of the Hill

The Thang

3DunesChallenge
Porter has a 3 Dunes Challenge. It’s a mile and a half of 3 dunes that vary between 220’ and 175’.

Dune 1 – Mt. Jackson
Jog up the path, around the tree and back down x3

Dune 2 – Mt. Holden
Sigma PAX: Take turns with the ruck
Others: Thrusters below, Coupon Complex above

(Missed) – Mt. Tom
5 burpees, hill sprint, 5 burpees
Repeato to taste

Mosey back to the Flag

Mary

2-3 min of stretching/yogurt

0615

Moleskin

Great job today fellas. If you’ve not done the 3DC, give it a shot. Bring a ruck and/or a coupon. At least make it a true challenge.

73’s

PacRat
KD9GNS

BACKBLAST 09/27/24 The Mick’s Hurricane Beatdown at Troy

BACKBLAST 09–27–2024 – The Mick’s Hurricane Beatdown at Troy

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 61 deg F Overcast

Pax – (6) The Mick (QIC), Roadshow, Optimus, OCB, Dr. Ruth, Pac Rat

Warm-up​

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Arm Circle Complex (Michael Phelps, Seal Clap, Overhead Clap)

10 Toy Soldier

10 IST

10 Hillbillie

Mossie to Death Row

First Thang – The Wall

• Do each round 4 times (60 reps each move)

• 15 8 count Step-ups

• 15 Incline Merkins

• 15 Dips

Second Thang – The Parking Lot

• Do each exercise for 3 sets (Total of 60 reps)

• 20 Coupon Pullovers – run to middle of lot 3 burpees

• 20 Bench Press – run to middle of lot 3 burpees

• 20 curls – run to middle of lot 10 Bonnie Blair

• 20 Military Press – run to middle of lot 10 Bonnie Blair

Third Thang – Mary (yes Mary. I rarely do…)

• 15 Freddy Mercury

• 10 Bay City Scissors

• 15 Low Flutter

• 10 LBC’s

• 10 WWII’s

• 10 Side Plank Leg Raises each side

Moleskin

There was almost no mumble chatter this morning.   I should have made the reps 75 since that is hurricane force wind. Oh well. Everybody was busy grunting and groaning anyway. And When we were all done everyone went their ways.  It was a great morning for a workout.  I was honored by how hard everyone worked.  I have only been around Dr. Ruth a few times but he put in the work today – well done.  Pac Rat went fast as always.  OCB was as strong as always. Roadshow pushed all the way to the end as always.  Optimus was my Pax of the day, the whole package of well-paced and strong.  

Great work everyone.  Thanks for playing along with my Q.

The Mick