F3NWInd

F3 NorthWest Indiana

VQ

BACKBLAST: Wednesday, 8/21/24 The Significance to the Passage of Time @ The Dump

Pax: Heisenberg, Gummy Bear, Optimus, Roadshow, Goon, Muck, Pac Rat, Crash, OCB, Kato, HHH, Beaker (VQ)

Warm Up:
Arm circle complex x 10 ic

Michael Phelps x 10 ic

Bean Pickers x 10 ic

Billy Mays Hayes x 10 ic

Hillbilly walks x 10 ic

The Thang:
Walked over to the amphitheater, where I asked the pax to imagine that we were standing on a clock at the 12’o’clock position. Each time I drew an uno card we would move by that many hours. A skip would result in us repeating the same workout.

We didn’t hit every spot even though I modified the deck to only draw skips, 1’s, 2’s, and 3’s.

Performed:
Pike Walks
Curls
Skull Crushers
Merkins
Chest Presses
Coupon Rows
Alt Jumping Lounges
Alabama Prom Dates
WW1’S

Mary:
Flutter kicks x 30 in cadence

Moleskin:



@kato forgot his coupon, but made use of his environment. He commandeered a wooden parking gate to get his workout in!

Thank you everyone for coming out for my VQ. Thank you @gummy-bear @al-gore @optimus @pacrat @kato @triple-h and everyone else for all the helpful tips, suggestions you provided when I was brainstorming and performing the VQ.




Backblast 05/18/24 – 2005 VQ and Bday bootcamp @ Wicker Park

Warm Up
SSH x 10 IC
Bean Picker x 10 IC
Morrocan Night Club x 10 IC
Toy Soldiers x 10 IC
Mosey around the park and back to shelter 1

The Thang
Merkins x 10 IC
Prisoner Squats x 10 OYO
Burpees x 10 OYO

Curls x 10 IC
Skull crushers x 10 IC
Shoulder press x 10 IC
Bench press x 10 OYO
Coupon Squat x 10 OYO

REPEATO

Back to shelter – Partner up in 2s
P1 step ups on picnic table AMRAP for 1 minute OYO
P2 does merkins AMRAP for 1 minute OYO
Change places and repeat

Continue with partners relay race
Sprint to the tree and around the bend and back to tag partner who squatted until tagged.
Repeat x 3

Mary
Flutter kicks x 10 IC
Pickle pounders x 10 IC
Beanpickers x 10 IC
Burpees x 10 OYO
Fire Hydrants x 10 IC
Repeat

Back to shelter
Plank for 1 minute

Circle up!

Moleskin: I truly am grateful for each and every Pax that reached out with words of support and those who were able to make it out for my VQ and Bday celebration. Thanks to my little brother FNG (Nomad) for making it out to his very first F3 workout, and for bringing out his friend Winehouse to check out our region. Also thanks for bringing the refreshments!! I was Clearly Canadian wasted all weekend after taking home a few boxes of that stuff!

I am truly humbled and relieved to have my VQ out of the way. It was a stressful week leading up to it and I appreciate all the input everyone provided, including Pac Rat helping me add some exercises on the fly at the end as I planned a few minutes short for Saturday Beatdown.

I also want to send special thanks to Peyton for inviting me out for a crazy workout last year, F3 has been a true blessing in my life and my boys lives, and I couldn’t have imagined that I would have a gained a group of fun loving, tough friends (most of us) with cool nicknames (some of us), and big hearts (all of us).

I am super excited for this next year and can’t wait to see how much much we grow.

SYITG

#Kato #optimus #OCB #Crash #4howa #Pac Rat #Destro #Flaco #Mad Max #Trader Joe # Family Guy #Coors #Heisenberg #Winehouse #Nomad #2005




Pie Day Beatdown @ Thicker Park

Date: 3/14/24

PAX: Hendrix, Gummy Bear, OCB, Coors, Crash, Slug, Goon (QIC)

7 pax showed up in a thunderstorm for a pie day beatdown, my VQ.

Warm Up
Station 1 (Shelter 1)
-15 Side-straddle hops
-15 bean-pickers
-20 Imperial Stormtroopers
-15 Hillbillies
-Arm Circle Complex

The Thang – Makin’ pies, step by step
-Indian Run to Station 2 (Shelter 2)
Apple Pie
-10 merkins IC
-15 diamond merkins OYO
-15 burpees OYO
-Indian Run to Station 3 (Clubhouse)
Pecan Pie
-15 ww1s IC
-10 absolutions IC
-10 burpees OYO
-Indian Run to Station 4 (Social Center)
Pumpkin Pie
-30 squats CC
-10 one-legged box hops each leg IC
-15 jump squats CC
-Indian Run to Station 1
Cherry Pie
-20 block complexes, partnered up. Timer ran while the other lifted.
-15 stepups IC
-20 scorpion drydocks OYO

Mary – Feeling like you ate too much pie
-10 ww1s IC
-15 crunchy frogs IC
-15 leg lifts IC
-15 low flutters IC
-15 american hammers IC

-Extra round of Apple Pie
-Indian Run till 6:15

Moleskin
Thanks to all the pax who showed up for my VQ! I wasn’t sure how this would go, but I say it turned out well based on the fact that I’m sore. I thought the weather would be more of an issue, but all the stations were under shelters and we were blessed to only have a drizzle when we ran (it POURED when we were inside). Got a nice surprise when Hendrix pulled up in the middle of our Pecan Pie workout.

Thanks to Gummy Bear’s Q School @ the Dump on Wednesday I felt well-equipped for this task. Had to improvise a little, thankfully the workout was designed for that. I learned that running extra laps is a great way to eat up any short minutes left. I wasn’t familiar with a few of the excercises I led but Coors, GB, Crash, & OCB were willing to demonstrate. And of course, my lil’ bro Slug was the youngest pax, yet still gave it his all and kept up. I am excited to take what I learned from today and keep improving on future workouts.

My only regret is we didn’t get pie 🙁

Thanks again to all the pax who showed up, and thank the Lord for all His goodness!

π
Goon


First Stop @Troy

Date: 5/23/23

PAX: Al Gore, Coors, Crash, Family Guy, Federali, Gummy Bear, HHH, Kato, PacRat, OCB, Optimus, and Roadshow (QIC)

There was a great turn out and great weather for the first stop on the 2023 Antiques Roadshow F3 Edition Tour.

Warm Up:

  • 15x IC Bean pickers
  • 10x IC Willie Mays haze
  • 10x IC Arm circle complex
  • 10x IC Perfect squat
  • 10x IC Perfect merkins
  • 10x IC IST
  • 10x IC Hillbillies
  • 25x IC STH
  • Parking lot lap

The Thang:

Part 1 – Looking for Treasure:

  • 4x Back and forth horizontal bear crawl (across two parking stall widths). At each end of the crawl, do 2 IC shuffle merkins.
  • 10x IC 8 count lunge box complexes
  • 10x IC American hammers
  • 4 Post run
  • 4x Back and forth horizontal bear crawl (across two parking stall widths). At each end of the crawl, do 2 IC shuffle merkins.
  • 10x IC Squats
  • 10x IC Freddie Mecurys
  • 4 Post run

Part 2 – Appraise Your Finds

  • 45 second OYO AMRAP Mountain climbers
  • 10x IC Bay City scissors
  • 10x IC Fire hydrants (each leg)
  • 10x IC LBCs
  • 4 Post run
  • 10x IC Merkins
  • 10x IC Donkey kicks (each leg)
  • 20x OYO WW1s
  • 4 Post run
  • 10x IC Merkins
  • 10x IC Pickle pointers
  • 10x IC Squats
  • 10x IC Low flutters
  • 4 Post run
  • 45 second OYO AMRAP Mountain climbers
  • 15x IC Squats
  • 20x OYO WW1s
  • 15x IC LBCs
  • Parking lot lap

Moleskin:

Leading this first Q was both an honor and privilege. The weather was perfect – not too hot, not too cold, and dry. All of the attending PAX were very supportive throughout the whole process. Laying out a routine that is efficient, meaningful, organized, and challenging enough for everyone, while fitting into the given time slot, was the hardest part. Changes had to be made, reps had to be cut, exercises needed to be altered, and order needed to be maintained. This will continue to be the largest challenge going forward; but, with continued Qing exposure and practice, the Roadshow tour will keep improving.

The quote, “Iron sharpens iron,” not only applies to an individual’s drive to push their mental and physical state to the limit, but it also applies to all of the help and support from others to help an individual be the best versions of themself they can be. With the continued support of F3NWind PAX, other PAX, friends, and family, the Roadshow tour will keep improving and continue striving to provide the best programing available. Until next time – #SYITG.

Bozo’s Buckets @ The Hub

Date: 10/20/2020 (Bozo’s Birthday and VQ)

Bozo and former Chicago mayor Jane Byrne backstage at the Bozo Show

PAX: Al Gore, Atticus, Bozo (QIC), Campbells, Dr. Freud, Editor, Fonzie, HHH, Lights Out, Mr. Incredible, Mufasa, PacRat, Peyton, Scarecrow, Taxman

Strong showing of 15 PAX on a dark and chilly morning at The Hub to help celebrate Bozo’s Birthday and VQ.

Warm-Up

  • SSH x 15IC
  • Forward Baby Arm Circles x 10IC
  • Backward Baby Arm Circles x 10IC
  • Parking Lot Lap
  • Abe Vigoda x 10IC
  • Hillbillies x 10IC
  • Bean Pickers x 10IC
  • Light Pole Lap
  • Mosey to the back grass hill with coupon. Form large circle around bucket.

First Thang – Bozo Buckets (Upper Body)

  • Six exercises. A PAX would attempt to throw a baseball into a bucket placed in the middle. Miss = increase reps by 50%. Make = reduce reps by 50%. The starting rep count is listed below. Adjusted +/- 50% based on make/miss.
  • Coupon Curl x 10IC
  • Skull Crusher x 10IC
  • Chest Press x 20IC
  • Shoulder Press x 10IC
  • Two-arm Row x 10IC
  • Block Complex x 10IC
  • Mosey to sign at the back entrance

Second Thang – Six Buckets / Six Light Poles

  • Run east stopping at each light pole to conduct 4 reps of the 4X4 (burpee into plank, 4 merkins, 4 mountain climbers, stand = 1 rep)
  • Complete for six light poles
  • Increasing sound of groaning resulted in QIC modifying to 20 LBCs for light pole #5 and #5
  • Mosey to nearest curb heading west
  • Sprint west to back entrance sign (I believe some referred to this as a Mo9)
  • Mosey back up to grass hill to reform circle around the bucket.

Third Thang – Bozo’s Buckets (Lower Body)

  • Six exercise. Same structure as First Thang. The starting rep count is listed below. Adjusted +/- 50% based on make/miss.
  • Weighted Perfect Squat x 20IC
  • Weighted Standing Lunge x 10IC
  • Weighted Alternating Side Squats x 10IC
  • Jump Squat X 20oyo
  • Side-Straddle Squat x 20IC
  • Al Gore (60 seconds)
  • Mosey to flags

Mary

  • Low Flutter Kicks x 15IC
  • WWIIs x 20oyo
  • Right Side Crunch x 10IC
  • Left Side Crunch x 10IC
  • Low Flutter Kicks x 15IC
  • WWIIs x 20oyo
  • Alternating Childs Pose and Downward Dog Pose until end

Moleskin

Well, it was fun completing my VQ, and truly appreciate all the support and congratulations post-beatdown. Definitely underestimated the pain of the 4X4s but otherwise, everything surprisingly went pretty much as I had planned.

Another big surprise was executing the cadence count without much error. Definitely kept advice from The Mick in mind to slow down the cadence when I started losing breath those first few times in the Warm-Up.

It has been a pleasure getting to know many of you over the past couple of months, despite my abysmal Coffeeteria attendance record. I am thankful for God’s prompting to attend the CSAUP back on August 1st at F3SpringHill that then led to heading to the Colonel on August 17th for my first F3NWInd post. Blessed to be a part of such a strong group of HIM. Look forward to continuing to grow with each of you.

Bozo