F3NWInd

F3 NorthWest Indiana

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BACKBLAST 1/18/24 – Warm enough for snow @The Hub

10 PAX enjoyed the snow and did not wipe out like the PAX @Troy. Everyone managed their footing to get in some solid work and slightly overhead. I think at least half the PAX overdressed for the temps being still traumatized by the subzero temps from earlier in the week. Here’s what we managed:

Warm up:

  • Parking lot lap
  • Good morning x 5ic
  • SSH x 20ic
  • Windmill x 10ic
  • Bean pickers x 10ic
  • SSH x 10ic
  • IST x 10ic
  • Hillbillies x 10ic
  • SSH x 10ic
  • Apollo Slowmo x 10ic
  • Daft Punk lunge x 6ic
  • SSH x 10ic
  • Perfect squat x 10ic
  • Perfect merkin x 10ic
  • SSH x 10ic

The Thang:

  • Mosey to parking lot curb
  • Block complex/merkin ladder 10-1/1-10 on lines scraped in the fresh snow (line 10 crossed the whole lot)
  • Mosey to the back mini-retention pool
  • Squat thruster/squat ladder 10-1/1-10 running across the mini retention pond between each iteration
  • Mosey to the pull up bars and partner up
  • Hanging knee raises x 10oyo / AMRAP goblet squat for partner
  • Switch
  • Hanging cross crunches x 10oyo / AMRAP coupon front raises for partner
  • Switch
  • Slow let down(reverse pull up) 3-5sec x 5oyo / AMRAP coupon upright row for partner
  • Switch

Mary:
Mosey back to the flag.

Moleskin:
I had a lot more written down but forgot about the timing on ladders. Also, doing a backblast with a couple of ladders in it make it almost look like we didn’t do a whole lot but I don’t think anyone was really complaining about the lack of movement or activity. We still got a solid beatdown in and temps were a whole lot nicer then Tues when I Q’d. This will wrap up my planned Q activities for the month of January so…

Until next time,
Scarecrow

BACKBLAST 12/16/23: Nothing New at the Hub

18 PAX assembled for a tour of the Hub and revisited some of our basic moves in sets of threes. It was a solid beatdown for a motley crew. I think there was a small rucking crew in the morning, with a few even pre pre rucking.

PAX: 45, Atticus, Bob Barker, Bob Villa, Class Act, Excellent!, Ginger Billy, Heisenberg, HHH, Jets, Lights Out, Mufasa, Peyton, Rusty, Scarecrow, Switchback, The Mich, Trader Joe

QIC: Class Act

Warmup:

Parking Lot Lap
Good mornings x 10 ic (led by Scarecrow (lol))
Imperial Storm Troopers x 10ic
Hillbillies x 10ic
Forward arm circles x 10ic
Backwards arm circles x 10ic
Perfect merkin x 10ic
Perfect Squat x 10ic
Daft Punk x 10ic
Mosey to the open parking lot for berm to berm
Frankensteins
Karaoke
Lunges to lights
Mosey back to MOE7s

The Thang:

MOE7 sprints x 2
Fat boys in the front with 3 second head start
Speedsters in the back
I think the Mick won for the fatties. Ginger Billy may have gunned him down once. I was too far back to see or care.

Mosey back to the coupons
x3:
Military presses x 10ic
Skull crushers x 10ic
WWI x 15ic

Mosey to Sportsman’s
x3
Incline merkins x10 (perfect x1 round, civ x2 rounds)
Decline merkins x10 (perfect x1 round, civ x2 rounds)
Step ups x 20ic

Mosey back to MOE7s to see if the speedsters have slowed down a bit
MOE7 sprints x 2
Fat boys in the front with 3 second head start
Speedsters in the back

Mosey to the pullup bars and partner off
Descending pullups (10, 8, 6)
Partner AMRAP Squats

Mosey back to coupons
3 rounds
1 arm row x 10ic, switch arms
Freddie Mercuries x 10ic
Pickle Pounders x 10ic

Moleskin
As I’m writing this backblast, I’m still sore. I think it was a good beatdown. I may have missed some stuff as I didn’t write down the WOD beforehand. Just kind of went from what I wanted to do to what I wanted to do and brought your mfers along for the ride. Peyton said afterwards that for some reason anything in sets of three can be a bit of a mind bender, and I would agree. I had to switch up the order of some of the movements as the fatigue was building up quickly. All y’all did well, and it was a beautiful morning. Have a great week, fellas!

BACKBLAST: Thursday, 12/14/23 Partner Up and Down @The Hub

Pax: Al Gore, Atticus, Cambells, Crash, Donut, Excellent, Heisenberg, HHH, High Point, Muck, OCB, Rusty, Scarecrow, Switchback, The Mick and Trader Joe

Warm Up:

Good Morning: 10 IC

Bean Pickers: 11 IC

Moroccan Night Club: 20 IC

Perfect Apolo Ohno’s: 10 IC

Motivators: 7-1

The Thang:

Pax grabbed blocks and coupons and walked over to Sportsman Club. When got there we partnered up in teams of 2. Amrap the exercises below. 1 pax did the Upper exercise while partner did the Lower/Core exercise. Tag partner when one or other needed a switch.

Skull Crushers / Step-Ups

Curls / WW1’s

Bench / Lunges

Run 1 lap around Sportsman Club

Come back to Finish up 5 minute drills.

Block Complex / Calf Raises

Bent Over Rows / LBC’s

Mary: Plank and Push ups

Moleskin:

First off, I want to welcome FNG’s – Switchback and Donut!

I am grateful for the ability to get up, get out and work out this morning. I am also grateful and humbled to be able to lead you men this morning! I am a little embarrassed to admit but it took me about 1.5-2 hours trying to plan for todays workout. A lot of that time was spent reading Backblasts from other regions and realizing there are different dialects of the F3 Language all over the place. LOL.

I love the Fellowship and brotherhood that is very present in F3nwind. I love how every man that showed up this morning is willing to jump in and switch to the more difficult exercise to give their brother/Partner a “rest”. Two of my favorite sayings are “a lone ranger is a dead ranger” and “Every boy needs a tribe”. Let’s continue to press in and push through this winter. If you are feeling like a Lone Ranger, be brave and share that with one of your brothers! This is an awesome Tribe that we have here gentlemen and happy to be a part of it.

Thanks for letting me Q!

SYITG,

Rusty