F3NWInd

F3 NorthWest Indiana

Thunder

BACKBLAST 1/1/2024 Welcome To 2024

17 PAX started their 2024 off by celebrating 6 years of F3 in St. John this morning.

So, how did we celebrate?

Warm-up

Light pole lap to warm up and to allow stragglers to get out of their vehicles.

Side Straddle Hop x24

Bean Pickers x24

Imperial Storm Trooper x24

Hill Billy x24

Windmill x12

Mosey to bottom of hill w/ coupon

Run a Playground lap

Thang 1

Tunnel of Love up the hill (lots of grumbling)

Thang 2

DORA

224 per exercise/team single count – run to top of hill is the timer

Bench Press 

Skull Crusher

Overhead Press

Skull Crusher

Double Arm Row

Thang 3

What goes up must come down – Tunnel of Love, down the hill (more grumbling)

Mosey back to parking lot.

Mary

Alphabet – capital letters with your legs

LBC 35 OYO

Pickle pounder x24

Moleskin

Welcome Zorro! Thank you Gummy Bear for bringing Zorro this morning. Thank you Bob Villa for hosting us for coffeeteria and breakfast. Great seeing Matador again. I hope you have safe travels home. See you in February!

PAX grabbed hundreds of Nuun samples and a dozen water bottles to help stay hydrated this 2024. Don’t worry, I still have plenty for those who couldn’t post this morning, including the ANN++ Platinum subscribers.

This was my first Q in over a year. This was also my first workout where BOTH Thunder and Trader Joe were both in attendance. I tried warning Thunder we would spend some time on the ground, but he wanted to wear shorts.

This was the 6th anniversary of F3 in St. John. LaLoyd shared the group picture taken that cold January morning at Eagles Nest and told us of the lack of heat at Dunkin.

I am nearing my 9 year Manniversary (May 2024) and continue to be amazed by the awesome group of men who, were, and continue to be a member of this group. At Villa’s we remembered Oilermaker, Baricade and others who helped us get where we are. Looking forward to more fun adventures in 2024.

Lights Out shared, if we hosted our own GORUCK event, he would join us (He clarified it would be a Basic / Light). We shared this with Peyton as an idea for our 10 year anniversary. This would be instead of a wrestling event with Tank.

I plan each Q to ensure The Mick would get a good workout. I hope everyone had fun and burned a few calories. I bet it was several PAX’s first (and second) Tunnel of Love. I was inspired by Kato’s high rep count – just didn’t want to do 2024 of any exercise. I also wanted to make sure Thunder would be challenged by the workout, as he doesn’t do high reps.

Thank you for allowing me to be your Q this chilly morning. Optimus was in attendance for our cold weather points.

YIS.

SYITG.

BACKBLAST: Tuesday, 07/04/23 Freedom of Choice @ Trinity

QIC: HHH

PAX: Dr. Freud, 45, Groening, Han Solo, Dr. Strange, Mr. Incredible, Scarecrow, Peyton, Einstein, FacePlant, Little Minion, Vector, Optimus, Editor, OCB, Tank, Thunder, Lights Out, Stylebender, 2005, Mad Max, Song Bird, Campbells, McQueen, Pole Cat, Atticus, 4Howa, The Mick, Bert, Trader Joe, Rusty, Class Act, Saluki, and HHH.

36 PAX & 2.0s came out and either rucked, worked out, or frisbee’d. Some even did multiple things. Below is what 8 of the PAX did.

Warm Up
Mosey from SE corner of church to NW corner
SSH (20 IC)
Bean Pickers (10 IC)
8 Ct perfect WMH (10 IC)
Burpees (4 OYO)
Mosey to SW corner

The Thang
PAX chose the exercise and who went next. We stacked exercises as we mosey’d to each corner of the church.
The Mick – Merkins (10 CC)
Bert – 5-1 Motivators
Class Act – Burpees (10 OYO)
Rusty – 8-ct good mornings (8 IC)
Trader Joe – WWIs (20 OYO)
Saluki – Squats (10 IC)
4Howa – LBC (10 OYO)
HHH – American Hammers (10 IC)

Mosey to playground
2 Rounds:
6 burpees
6 pull/chin ups

Mary
N/A


Moleskin
Great to see so many PAX come together and celebrate ‘Merica. Was going to do four sets of 18 burpees, but Class Act ruined those plans. Was also going to spell out USA, but only did U’s. Also wanted to do monkey humpers by the bleachers to cheer on those playing, but ran out of time. Classy said he burned 500 calories so not a bad little workout.

SYITG,
HHH

BACKBLAST 05/28/22 The MOD WOD @ The Hub

QIC: HHH

PAX: Scarecrow, Atticus, Thunder, Lights Out, In The Can, Mufasa, The Mick, Cru, Bozo, Han Solo, Hipgnosis, Dr. Strange, Dr. Freud, Class Act, Spur, Optimus, Kato, OCB, Bert, and HHH.

Great weather, amazing friends, a gritty 2.0, and a boozy FNG. What more can you ask for? We had I believe 6 PAX pre-rucking and 2 more running 4 – 4.5 miles. Extended the WOD 15 minutes to cram everything in. Glad everyone stayed. Overall, I think form week was a success. Hope we can do this quarterly. Low reps combined with slow and steady seem to do the trick. Here is what we did today:

Warm Up
Bean Pickers (10 IC)
4 Ct March (10 IC)
Hairy Rockettes (10 IC)
Step Jacks (20 IC)
Perfect Mt Climbers (10 IC)
Perfect Cross Climbers (10 IC)
Ferkins (10 IC)
MNC (10 IC)
8 Ct Perfect Squnge (10 IC)
4 Ct Thrustkins (10 IC)
Partner Up
Perimeter Partner Indian Run Lap to Gravel Lot
(1 BJ Burpee/body builder)
Al Gore for Al Gore until 6 comes in
Mosey to Pull Up Bars

The Thang
PAX 1 – Pull Up Complex (25 sec total)
PAX 2 – AMRAP Carolina Dry Docks
(3 Rounds)
Trail Lap
Al Gore
PAX 1 – Chin Up Complex (25 sec total)
PAX 2 – AMRAP No Hand Lunge Get Ups
(3 Rounds)
Reverse Trail lap to MO7S
Standing 10 Count
Mosey to Picnic Tables

Modified Dips (10 IC)
8 Ct Step Ups (10 IC)
4 Ct Perfect Chair Squats (10 IC)
4 Ct Perfect Modified Leg Raises (10 IC Start Up)
REPEATO

Mosey to MO7S
Jog Down
Sprint Back
REPEATO
10 Count
Partner Up
P1: Bear Crawl Down
P2:Lunge Walk Down (Switch at each Light Pole)
Wheel Barrow back (Switch each LP)
10 Count?

Mosey to Church Wall

Perfect Perfect Wall Squats (10 IC)
Perfect Wall Merkins (10 IC)
Alternating Perfect Wall Plank Twists (10 IC)
Perfect Wall Lunges (10 IC each Leg)
REPEATO

Mary
Alt Shoulder Taps w/ Knees (10 IC)
Alt Shoulder Taps (10 IC)
Finger tip to knee WW2s (15 OYO)


Moleskin
My Garmin told me to take 3 days to recover after my 4 mile pre-run, but I can’t miss the Murph. Today was all about showing that good form with modifications can still kick your ass. Adding 15 minutes also helps. I know I sound like a broken record, but continue to focus on form and quality over quantity. The reps and gainz will follow. I appreciate Mufasa not rushing back and doing the ultimate modification and skipping the WOD and rucking so he doesn’t extend his injury. Modify or take a break when you are not 100%.

Super impressed with all of the Pre-ruckers doubling down. Scarecrow was able to lead the pack in the trail laps and partner exercises even after 4.5 miles of pre-running. Guessing his studly partner, Class Act, had something to do with that.

Han Solo coming in clutch with an FNG. I can’t recall what I said was the deadline for the FNG contest, but let’s keep EH’ing guys and bring a few more men into the fold. Great first day Hipgnosis. Keep coming back!

Looking forward to seeing all the educators posting regularly again as summer vacay begins. Let’s pray for Editor as he still has another week. Thanks for all you do and getting through a challenging year.

TBH, that WOD wore me out. I did mow and so some yard work, so I don’t think I will be able to do the merkin challenge today. Sorry Gingerbilly.

I hope to make the Brew Ruck tonight around 11 PM if it is still going. Seems to be a star-studded event. I’m talking about the beer list; not the participants. Hope to sneak out once Abbey’s B-day party is over.

Thanks for the opportunity to lead you all this morning. It is a humbling experience Q’ing for 19 other guys. Don’t get me wrong, I love q’ing for 2 guys too, but something about all of us getting together and pushing ourselves to be better men in all 3 F’s is special. I love you guys.

Details for the Murph on Memorial Day will follow. I have a couple of B-Day Qs coming up. Hope you can all attend and help me celebrate #42.

SYITG,
HHH