F3NWInd

F3 NorthWest Indiana

snowbird

The Dump Part Deux 12/27/23 Wednesday

Pax: Roadshow, OCB, PacRat, Kevin FNG-Dorothy (1/2), Snowbird (1/2), Paw Patrol (1/2), Gruewald, Gummy Bear

QIC: Kato

Warmup: Quick

The Thang: Mosey’d from starting point to Stairway to Heaven

From here we did the following:

Two waves of Pax. Group 1 Sprinted up the stairs until everyone got to the top, started AMRAP squats until wave Group 2 Pax came, then did 25 squats together. Ran back down.

Repeat x 2

Two waves of Pax. Group 1 Sprinted up the stairs until everyone got to the top, did 10 SSH, came down as the timer. Group 2 did AMRAP WWIs. Switch. Repeato x 2.

Ambitious Pax had the option at the end to do more sprints rather than WWIs. AKA the skinny guys not needing AB work.

Mosey back to starting point.

Naked Moleskin: It was great that Dorothy, Paw Patrol, and Snowbird stuck around for 1/2 of the second workout. Snowbird who is downrange was asking a ton of great questions like is this a normal double down as well as the men’s breakfast schedule post. I told him that we do it at this AO as a tradition and we were handing off A.O. Q.

Moleskin: Sorry I couldn’t make the breakfast due to coming down with what I think is ultimately the Flu. Recovered now. Thank you to Optimus for being open to a double beatdown or workout! The Dump has been a great experiment that ultimately turned into what it is today.

BACKBLAST 12/27/23 DOUBLE DUTY @ THE DUMP

Warm up:
Bean pickers x10 ic
Abe Vigoda x 10 ic
Arm Circle Complex x 10 ic
Toy Soldier x 10 ic
IST x 10 ic

The Thang:
Mosey to amp. 4 rounds of the following:
Step ups x 10 8ct
Incline Merkins x 10 cc
Dips x 10 cc

Stage
Lunge walk end to end and back.
Bear crawl end to end and back .

Circuit:
Four rounds of the following:
10 Merkins cc
10 Squats cc
10 SSH 4ct.
10 WW1
Amp lap stopping 1/2 way for 5 burpees.

Stage
Lunge walk end to end and back.
Bear crawl end to end and back .

Circle up:
Mountain Climbers x 10 ic
Shoulder Taps x 10 ic
Mountain Climbers x 10 ic
Shoulder Taps x 10 ic
Amp lap stopping 1/2 way for 5 burpees.

Mary:
American Hammer x 10 ic
Low leg flutter x 10 ic
Freddie Mercury x 10 ic
Fire Hydrant x 10 ic
Bird Dog x 10 ic

Moleskin:

This was the first of two beatdowns before breakfast and handing over the AO keys to @Gummy Bear. It was great to have two down range pax, Snowbird and Paw Patrol and a FNG, Dorothy. We kept moving and I kept it fairly routine so everyone would have some energy left for the next workout. I had to leave after COT, more details to follow.

-Optimus

Backblast The Hub 7/27/23 Neglected and Undervalued

A thick and muggy morning for a beatdown but 12 men showed up anyways.

PAX: Scarecrow, Lights Out, Al Gore, Saluki, OCB, The Mick, Groening, Mr Incredible, PacRat, Snowbird, FNG (welcome Paw Patrol), Campbells (QIC)

Lot lap (buttkickers, Carioca, high knees)

motivators 1-5

Good morning 10ic

Windmill 15ic

IST 10ic

Bean pickers 15ic

The Thang

grab 2 blocks and 2 bricks and circle up in open field

10ic dual arm row/single arm row

10ic front raise

10ic brick flys

10ic side raise

repeato

mosey to pull-up bars

10ic reverse crunch/ amrap perfect squats x3

10 pull up w/ legs on partners shoulders x2

Repeato

mosey to lines in parking lot

tuck jumpicides 1-10

Mary

10ic toe taps on back

5ic Superman for each arms front, 10&2, and back

stretching routine for neck, back, and chest

Moleskin

Well that was a lot tougher than anticipated. We did work the neglected muscles but not much recovery. Great to have a down range Pax and an FNG today. I had already planned on sharing the core aspects of F3 and the disclaimer so that worked out. I was struggling too much to notice everyone but my partner Lights Out was killing it as always and OCB was a beast on the pull-ups. Great convo at Dunkin today. Hopefully we’ll see some new games at the Christmas party and an updated PHP come from the discussions.
Until next time SYITG