F3NWInd

F3 NorthWest Indiana

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BACKBLAST – 8/10/24 – On the Fly @The Hub

18 PAX came out for beatdown on the fly. I had planned on using the picnic tables at the Sportsman’s Club but since they were still cleaning up a concert/party from last night and forgot to notify in advance, I had to come up with other plans for our beatdown today. Here’s what we ended up with:

Warm up:

  • Parking lot lap
  • SSH x 20ic
  • Windmill x 10ic
  • Imperial Hillbillies x 10ic
  • Apollo Slowmo x 10ic
  • Perfect squat x 10ic
  • Perfect merkins x 10ic
  • Good mornings x 10ic

The Thang:

  • Mosey and grab to blocks per PAX
  • Mosey to parking lot by dumpster
  • Webicide 1-10
    • Block complex every 2 lines +1 rep
    • Run back to start and return to move block forward for next rep
    • Webicide 2-20
    • 2 arm row every line +2 reps
    • Move block forward before running back to start and returning for next reps
  • Farmer’s carry to MO7s hill
  • 10-1 ladder
    • Skull crusher bottom
    • Curls up top
    • Quadraphelia up the hill
    • 10 – 1 ladder
    • Military press bottom
    • Goblet Squat up to
    • Quadrapheila up the hill
  • Number off by 2 into two groups
  • Divide blocks in two piles
  • Each group planks in a side by side line
    • Plank pull through all blocks
    • Return pull through all blocks
  • Farmer’s carry blocks home

Mary:

  • Fire hydrants x 15ic / ea leg
  • Bird dog x 10ic same arm/leg combo
  • Brid dog x 10ic other arm/leg combo

Moleskin:
Nice job to everyone out there today. I was a little concerned about how thing would wind up working out when my majority plan heading into the beatdown got tossed out the window when Sportsman’s Club was unavailable d/t there party set up. The plan kind of came together slowly during the workout and ended up getting a nice workout in and kept the heart rate going throughout the beatdown. Tclaps to Boo-boo, Mickey Tints who came out for more mulching with Heisenburg, HHH, Fat Tire and myself. There was a big group of ruckers that included Editor and Tank who headed off early but included Atticus, Lights Out, Mufasa, Trader Joe and some others I’m missing. We had a beautiful morning for a beatdown and great to see a big group out to enjoy the morning.

Until next time,
Scarecrow

BACKBLAST: 7/20/24 – Birthday Rugby @ The Hub

24 studs, including 2 FNGs, came out on a beautiful Saturday morning and played like champions!

PAX: HHH, Mufasa, Campbells, Buckets, Bozo, Class Act, Choctchkie’s (FNG!), Lumbergh, Boo Boo, Fat Tire, Wild Turkey (FNG!), Sorry, 2005, Heisenberg, Lights Out!, 10K, Mickey Tints, The Mick, PacRat, 4Howa, Editor, Atticus, Trader Joe, Dr. Freud (Q)

Warm-up:

SSH x 23, Bean Pickers x 13, Seal to Overhead Clap x 13, Calf Pumps x 13 (All IC)

The THANG:

Mosey to the parking lot line at the light pole to warm up properly in lines (down and back):

High knees, butt kickers, Side Shuffle, Karaoke, Toy Soldiers (7 lines), Leg Sweeps, Open/Close the Gate (hips), and Michael Phelps

Mosey to the Hill for a Ladder: 1 to 7 Jump Squats with Quadraphilia up to Shoot Out Merkins

Line up in 4 lines at the top of the hill for a Bear Crawl Sequence (up, back, left, right, circle) on Q’s command x 2

Mosey to the Pull-up Bars for “Around the World” – one pull-up at each bars clockwise x 2

Mosey back up to the hill and partner up for some practice scrums (rugby warmup)

Line up in a line of 7-8 across and rugby pass down and back x 2

Mosey to the trees and number off 1, 2, 1, 2, etc. for teams and then 15 minutes of 2-hand tag rugby!

MARY: Mosey back to the flag and catch your breath! (no time)

MOLESKIN: Really enjoyed working some rugby aspects into this workout, but still keeping it a true workout! (at least it felt like that to me). Super impressed with how quickly PAX caught on with scrums, passing, and just generally playing a game most of never played, or only played once or twice. The game ended in a zero-zero tie, but think we would have had a lot more action had it been wrap up or true rugby! Still, it was a blast. Everyone played like a champion!

Thanks for helping me celebrate 45 years with my brothers! God is good all the time!