F3NWInd

F3 NorthWest Indiana

Pheidippides

A Little Added Pulse

WARMUP

  • Good Morning x5 IC
  • Abe Vigoda x10
  • Imperial Hillbilly x10 IC 
  • Arm Circle Complex x5 IC ea direction
  • Motivator, 8-11 IC

THE THANG

Added pulse – exercises are performed in 8ct fashion including 2 full range reps followed by 2 short range (pulsing) reps with a change in cadence.

  • Mosey to north portico
  • Squat x5
  • Merkin x5
  • Pickle Pointer x5
  • Repeato the set
  • Mosey to the house, grab a block
  • Military Press x5
  • Curl x5
  • Skull Crusher x5 
  • Repeato the set
  • Mosey to north portico, repeato Sq/M/PP 2x
  • Mosey to the house, repeato MP/C/SC 2x
  • Take the blocks home, mosey to MO7S hill. OYO, Bear crawl up, SSH x8, run down, Squat Jump x8, repeato for 8 sets total
  • Long Indian run

MARY

  • Bean Picker x10 IC
  • Michael Phelps x10 IC
  • Big arm circles, each direction, x5 IC
  • Approximate 30 second Al Gore

MOLESKIN

Q: How do you make 5 Merkins difficult?

A: Make it an 8 count exercise and change the cadence. 🥺

At least the air temperature didn’t require as much layering compared to the last couple days. The fresh snow and damp concrete were an unexpected “benefit”.

I came up with this idea after talking with the M about the barre classes she instructs. Those are all about small movements which end up hitting muscles in a different way. So today’s mash up gave us the sick portion of both worlds! Yep, you’re welcome. 🤣      (Afterthought, the second set in each round of merkins and military press really sucked!)

TCLAPS to Heisenberg for encouraging attendance (aka calling out) PAX that we haven’t seen for a while.

T LAPS to Lights Out, Scarecrow, and BooBoo for rockin the weight vest!

Prayers were offered for Light Out’s dad and the family, the family of a coworker of Atticus (mom didn’t survive childbirth but the baby did (so far)), all the sick & dying, and those most in need of His mercy. Please keep them and their families in your prayers.

Ladder Work @ The Hub

Almost felt like a heatwave after the last couple of days. 4 PAX posted for the workout, and 125% attendance at coffeeteria, including a Starsky (though there was good reason).

Warmup

  • 1 Parking Lot Lap
  • SSH x 15
  • Bean Pickers x 15
  • Imperial Stormtroopers x 15
  • High Knees x 15
  • Perfect squats x 15
  • Perfect Merkins x 15

Mosey to the portico

The Thang

Climbing the ladder

Rung 1 – 1:00 bear crawl, 10 burpees

Rung 2 – 2:00 planks (option to change positions every 30 seconds), 20 merkins

Rung 3 – 3:00 of holding lunges (45 seconds each leg forward, 45 seconds each side), 30 squats

Rung 4 – 4:00 jog in place while I call various exercises (ended up doing 10 high knees, 10 in/outs, 5 knees to palms jumps, and repeato), 40 LBC

Rung 5 – 5:00 run, 50 various merkins (10 regular, 10 diamond, 10 diagonal, 10 diagonal other direction, 10 Carolina dry docks)

Descending the ladder (each PAX numbered 1-4, questions determine which rung we do)

  • Birthday closest to January 1 (Heisenberg -2) Complete Rung 2
  • First person in the group Heisenberg remembers Q’ing (Campbells – 1) Complete Rung 1
  • Person born furthest from The Hub (Pheidippides – 4) Complete Rung 4
    • Rung 4 we did the same as the way up the ladder, but added 2×10 merkins during the 4:00. The 40LBC’s took us to 6:15

Moleskin

While pondering this workout, I was rewatching the 2022 movie Fall. Not the greatest movie, but utterly terrifying for those of us with a fear of heights. And it got me thinking of ladders. No spoilers, but in the movie they get up the ladder just fine, but not down it (because that would be a boring movie otherwise). So I had the thought to do a ladder up but make the way down random. I’ve only Q’d three times now, but I always stress about time, so this workout allowed me to take the way down the ladder as long or short as necessary. What was funny was that at the top of the ladder, we had just enough time to have gone down the ladder in order, but I was committed to the randomness.

I think the workout achieved the goals I set for it. I wanted to get moving, HR up, and work most muscle groups throughout. We got a good mix of core, merkins, leg work, and cardio. The 5th rung ended up being as tough as I’d hoped, with some good burn occurring by the end of the 50 varied merkins.

The extra 20 degrees compared to yesterday made the day almost pleasant. This is my first winter doing F3 and we’re now in what’s probably the most cold and dreary stretch of pretty much every winter. I appreciate having this group to get me out the door on some unpleasant mornings. It’s always motivating to know others will be there waiting at 5:30. Plus, the days are slowly getting longer, MLB spring training is less than a month away, and while we have some severe cold in the forecast, we have some days above freezing as well and those are going to feel warm. Stay motivated, keep encouraging each other, and take advantage of every day as an opportunity to better ourselves.

Thanks for allowing me to lead. Until next time,

Pheidippides