F3NWInd

F3 NorthWest Indiana

#Troy

BACKBLAST 12/27/2024 -The Mick’s Friday Beatdown at Troy with Sandbags

BACKBLAST 12–27–2024 – The Mick’s Friday Beatdown at Troy with Sandbags

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 50deg F Overcast, mild, dewy and wet

Pax – (11) The Mick (QIC), Pac Rat, Muck, Gummy Bear, OCB, Crash, Optimus, Coors, Roadshow, Beaker, and down range Pax Turtle Dove

Warm-up​

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Toy Soldier

10 IST

10 Hillbillie

Warm-up Lap 

First Thang – Killer B’s

• Standard Killer B – Block Complex, Broad Jump (or Bunny Hop), Burpees, Bonnie Blair, Big Boy Sit-ups, Bear Crawl (three sets)

• We did a modified version – Bunny hopped or broad jump, Pax choice based on leg injuries – Every 3rd stipe was an exercise, and we Bear Crawled the last 3 stripes and then moseyed back to the star instead of bear crawling home which is also done in a standard Killer B.  We also did IST instead of Big Boy sit-ups to stay dry

• 10 Block Complex at starting line (the curb) with 40 or 60# Sandbag

• Bunny Hop to the third parking stripe 

• 10 Burpees

• Bunny Hop to the sixth parking stripe 

• 10 Bonnie Blairs (Jumping lunges)

• Bunny Hop to the ninth parking stripe

• 10 IST’s (we did IST’s (standing crunch) instead of sit-ups to stay off the wet parking lot)

• Mosey back to the start 

Repeatto two times (total of 3 sets)

Parking lot Lap

Second Thang – Sandbag Dora

• Partnered up.  Each pair had a sandbag (40 or 60#)

• PAX 1 did 5 sandbag snatches (ground to chest in 1 move)

• PAX 2 ran to end of lot and back

• 3 sets each

Parking lot lap

Third Thang – Suicide

• Suicide on to even parking stripes 2, 4, 6, 8, 10, 12

• Do the same number of merkins as the stripe 2, 4, 6, 8, 10, 12

Parking Lot Lap

Forth Thang – Ring of Fire

• We broke into a group of 5 and a group of 6

• Sandbag in the middle of the group

• One Pax did 5 power cleans to military press with the Sandbag

• Everyone else did AMRAP in-n’-out squats

• 2-piece lap when done

• Back in our groups – repeat only:

• One Pax did 5 Power clean to a squat with Sandbag

• Everyone else held Al Gore

Fifth Thang – Suicide

• Suicide on to even parking stripes 2, 4, 6, 8, 10, 12 

• Do the same number of squats as the stripe 2, 4, 6, 8, 10, 12

• Parking Lot Lap

Mary – No time

• No time for Mary, is a good time (or good timing)

Moleskin

Lots of mumble chatter with Pac Rat and Turtle Dove.  Not sure what was discuss but it seemed to involve Christmas and holiday travel.  Maybe even lake houses, I am not sure.   There was mumble chatter on my side of the lot, but I really do not recall what was said. In the end, Coors score this as a “very solid beatdown”, and I take that as huge compliment.  I agree with Coors … solid Beatdown and solid effort by all. 

I ask for sandbags, and everyone brought them.  I appreciated that.  Turtle Dove was our Pax of the day, but I guess he was Pax of the day on Thursday also.  Maybe not as big of an honor today.  I should have named Muck a honorary Pax of the day as he was next to me a lot and he was working very hard.

Great work everyone.  Hope everyone stayed warm and dry and worked off a little of that holiday feast.

Prayers

2005 who went in the hospital this morning.  For continued healing for The Mick’s DIL and for Mickey Tints MIL recovering from a possible stroke, for Lights Out Dad and Roadshow’s Mom both recovering from problems.  For holiday travel and safe travels home.  

Well done all, my honor to Q, 

The Mick

BACKBLAST 11/29/24 – The Mick’s Oh You Did It Now (after Thanksgiving) Beatdown at Troy

BACKBLAST 11–29–2024 – The Mick’s Oh You Did It Now Beatdown at Troy

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 26 deg F Overcast, windy and cold

Pax – (4) The Mick (QIC), Pac Rat, Muck, Gummy Beat

Warm-up​

Warm-up Lap 

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Arm Circle Complex (Michael Phelps, Seal Clap, Overhead Clap)

10 Toy Soldier

10 IST

10 Hillbillie

First Thang – Mr. Incredible’ s Merkin Torture

• Line up at a parking lot stripes.  Brear crawl to first stripe, one merkin, bear crawl back.  Bear crawl to second stripe, 2 Merkins, bear crawl to back.  Bear crawl to third stripe 3 merkins bear crawl back.  That’s it.  Simple.  Try it if you  dare. No stopping in-between

• Mossie to Death Row

Second Thang – Step-up / Pinky Pie Combo for 4 at Death Row

• 10 to 1 Step-up / Pinky Pie Combo – Sep-ups followed by inclined merkin followed by Dips with immediate repeatto for one number less 

• Go to Post Office parking lot (angle parking )

• Mr Incredible’ s Torture Part II

• Line up at a parking lot stripes.  Side crawl to the right to first stripe, one merkin, side crawl back.  Side crawl to second stripe, 2 Merkins, side crawl to back.  Side crawl to third stripe 3 merkins side crawl back.  That’s it.  Simple.  Try it if you dare. No stopping in-between

• Wall Sit – 5 squat jumps back and forth down the line

• Mr Incredible’ s Torture Part III

• Side crawl left … Nah… we didn’t do it. I was not feeling tough enough this morning for the third round.  Round 2 got my shoulders

• Mossie back to the main parking lot

Third Thang – Running the Lines

• Line up at one end of the parking lot

• Run to the 1/3 line – 10 Squats. 

• Run to the 2/3’s line – 10 WWII’s

• Run to the end – 10 Low Flutters

• Run back to the start repeat for 3 sets total

Forth Thang – Lt Dan

• Lt Dan – 10 to 1

Mary (yes Mary. I rarely do…)

• Motivator 7-1

Moleskin

We were a small but hearty group of Borkstrom’s or Borkstrom want-a-be’s.  At 530 it was Muck and I, but soon we were joined by Pac Rat and Gummy Bear. I felt like one of the family except I did not get invited to Michigan for the weekend.  LOL.  

We agreed Mr. Incredible is the king of low rep pain.  Magic. We are not sure how he does it, but he always comes up with a move that sounds easy when described but is grueling to do.  His Bear Crawl Merkincideis no exception (and maybe one of his most deceiving). 

When we got back to the main lot and prepared to run lines, we discovered the Saint John Stabber had struck in the Troy Lot.  Of course, Pac Rat found the evidence.  Sleuth that he is. The mumble chatter quickly switched noticing the Optimus was missing.  Hmmm.  Then Pac Rat said there would be a new Pax next Thanksgiving.  He said the Pax would be called Troy.  And Gummy Bear said he would be borndoing the signature move of a burpee.  I’m thinking his middle name would be Pac Rat.  His full name: Troy Pac Rat Stabber.

Great work everyone.  Hope everyone stayed warm and worked off a little of that holiday feast.

Prayers

For friends of Mick suffering heart issues.  For a friend of Pac Rat.  For Coors.  And for Ginger Billie, his wife and their newborn daughter.

The Mick

BACKBLAST 09/27/24 The Mick’s Hurricane Beatdown at Troy

BACKBLAST 09–27–2024 – The Mick’s Hurricane Beatdown at Troy

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 61 deg F Overcast

Pax – (6) The Mick (QIC), Roadshow, Optimus, OCB, Dr. Ruth, Pac Rat

Warm-up​

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Arm Circle Complex (Michael Phelps, Seal Clap, Overhead Clap)

10 Toy Soldier

10 IST

10 Hillbillie

Mossie to Death Row

First Thang – The Wall

• Do each round 4 times (60 reps each move)

• 15 8 count Step-ups

• 15 Incline Merkins

• 15 Dips

Second Thang – The Parking Lot

• Do each exercise for 3 sets (Total of 60 reps)

• 20 Coupon Pullovers – run to middle of lot 3 burpees

• 20 Bench Press – run to middle of lot 3 burpees

• 20 curls – run to middle of lot 10 Bonnie Blair

• 20 Military Press – run to middle of lot 10 Bonnie Blair

Third Thang – Mary (yes Mary. I rarely do…)

• 15 Freddy Mercury

• 10 Bay City Scissors

• 15 Low Flutter

• 10 LBC’s

• 10 WWII’s

• 10 Side Plank Leg Raises each side

Moleskin

There was almost no mumble chatter this morning.   I should have made the reps 75 since that is hurricane force wind. Oh well. Everybody was busy grunting and groaning anyway. And When we were all done everyone went their ways.  It was a great morning for a workout.  I was honored by how hard everyone worked.  I have only been around Dr. Ruth a few times but he put in the work today – well done.  Pac Rat went fast as always.  OCB was as strong as always. Roadshow pushed all the way to the end as always.  Optimus was my Pax of the day, the whole package of well-paced and strong.  

Great work everyone.  Thanks for playing along with my Q.

The Mick

BACKBLAST 06/21/2024 – The Mick’s Century Beatdown at Troy

BACKBLAST 06–21–2024 – The Mick’s Century Beatdown at Troy

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 72 deg F overcast

Pax – (10) The Mick (QIC), Roadshow, Gummy Bear, OCB, Gatsby, Pac Rat, Goon, Optimus, Crash, and Downrange Pax Turtle Dove

Warm-up​

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Toy Soldier

10 Slllloooooowww Mountain Climber

10 Arm Circle Complex (Forward, backward, Overhead, Michael Phelps)

First Thang – The Century

Each exercise was done 4 times (25 reps = 100 reps each exercise … a century).  After 25reps the Pax ran across the parking lot did 5 merkins, run back repeat.  Repeat the next set.  The exercises…

• 100 Overhead Press (4×25) (20 Merkins)

• 100 Low Flutters (4×25) (20 Merkins)

• 100 Two Handed Rows (20 Merkins)

• 55 WWIII’s (25, 15, 10, 5) (20 Merkins)

• Last set run down 25 Bonnie Blairs come back 10 American Hammer (no Merkins)

Cool Down Thang

Carry the Coupons home (a typical Mary for The Mick)

Moleskin

This Beatdown was pretty simple to Q, but not so easy to do, at least not for my arms. It was also intendedto be low aerobic so that we stayed as cool as possible.  It was also an opportunity for lots of mumble chatter.  Gummy Bear did his best by socializing with Down Range Pax Turtle Dove. I thought I heard them talking about Luffa’s and the …., but I was very, very wrong and I knew it.  They were talking about Oofos. Pretty sure Gummy Bear sold several pairs of sandols after that to Turtle Dove and to Crash. Of course, I made all that up, except for the part about Gummy Bear talking about Oofos.  

The 100 WWIII’s was too much.  We reduced the count to get through them.  Everyone was using good form for the exercises. Everyone played in mumble chatter except for Road Show.  He was just working super hard down at the end of the row.  Well, it has been a day now and I’m old so I have forgotten the rest of the details.  So until next time,

Thanks to those who showed up for the beatdown.  

The Mick

BACKBLAST 05-24-2024 – The Mick’s Suicide Circus at Troy

BACKBLAST 05–24–2024 – The Mick’s Suicide Circus at Troy

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 56 deg F sunny

Pax – (6) The Mick (QIC), OCB, Coors, Pac Rat, Goon, Optimus

Warm-up​

10 Arm Circle Complex

10 Slllloooooowww Abe Vigoda

10 Slllloooooowww Bean Picker

10 Toy Soldier

10 Hillbillies

10 Apollo Ono’

First Thang – Suicide Circus

We did a Suicide with an exercise.  Then we did superset moves before doing the next suicide.  Each Suicide was across the parking lot south to north.  We stopped at each parking lane (2), stopped at the north end, then hit the parking lanes (2) again.  So the suicide had 5 stops

Suicide 1 – 10 Merkins (50 total)

2 sets

• 10 IC- Chest Press

• 10 CC – 2 Arm Row

• 10 IC Standing Chest Press

Suicide 2 – 10 Box Jumps (50 total)

2 sets

• 10 – Weighted Squats

• Suitcase Carry across parking right hand down, left hand back

• 2nd set Little Man in the Woods

• 10 – 8 count step ups 

Suicide 3 – 10 Dying Bug (like a LBC with hand touching opposite heal then flap jack)

2 sets

• 10 4 count – American Hammer OYO

• 10 – WWIII’s

• 10 IC – Weighted Low Flutters 

Second Thang – Suitcase Carry.

• 10 Right Arm Row

• RH Suitcase Carry across parking lot

• 10 Left Arm Row

• LH Suitcase Carry back across parking lot

Cool Down Thang

Carry the Coupons back

Moleskin

This Backblast is 6 days late, so I am not going to dwell on the Moleskin.  I will say I tried to come up with something Coors would struggle a little with, since the previous Friday he dished it out because he was feeling his fitness was starting to lack. I hope I accomplished my mission of an above average intensity. Coors led the pack once again.  Running not jogging through each suicide.  Pac Rat was not happy with all the reps with Coupons, but he did the work. OCB and I were on the same wavelength, kept a steady pace and kept pushing each other.  Goon finished the Beatdown and did one more Box Jump at COT, I loved it, great enthusiasm.  Optimus was as strong as any of us this morning, same as always.  No Beatdown can hold down Optimus.

Great job the Friday men of Troy

The Mick