F3NWInd

F3 NorthWest Indiana

Troy

BACKBLAST: Tuesday, 03/11/25 Keeping Form @ Troy

Date: 03/11/25

PAX: Beaker, Coors, Family Guy, Gummy Bear, Optimus, and Roadshow (QIC)

Warm Up:

  • 10x IC Bean pickers
  • 10x IC Windmills
  • 10x IC Seal claps
  • 10x IC Skull claps
  • 10x IC Michael Phelps
  • 10x IC Toy Soldiers

The Thang:

  • Merkin form
    • Demo/Lesson
    • 10x CC Merkins
    • 6 Piece
    • 15x CC Merkins
    • 6 Piece
    • 15x CC Merkins
    • 6 Piece
  • Bearcrawl form
    • Demo/Lesson
    • Pair up
      • 1 PAX bearcrawled width of parking lot (between islands)
      • 1 PAX Monitored and gave feedback
      • Switch at the end
      • 6 Piece
      • Repeato
      • Repeato

Mary:

  • 10x IC Good Mornings

Moleskin:

As mentioned at the beginning of the workout, I am not a professional. Therefore, I referenced professionals. The Merkin instruction/notes were from these two videos:

And the Bearcrawls were from (which I have shared before):

All of these are very good videos, and the Merkin ones especially really make you reflect on your movements and positioning. I’m not adding any of my notes as the videos should be referenced directly. If you have time, watch them, and see if you can improve your Merkin and Bearcrawl form.

We did determine that the bearcrawl, as prescribed in the video, is hard. It’s definitely harder than what we do, but perhaps it worth working on. With the Merkins, even though I’ve seen the videos, made notes on them, and even went over everything at the beatdown; once we started moving, I found it hard to keep track of all the nuances of the Merkin. This is a reminder that good form isn’t necessarily simple. That leads me to my WoW.

Wow:

Take the time to learn good form. It may take time, and may take practicing, and it may be frustrating, but it will not only help you get more out of your workout, it will also help keep you safe. One thing I like about the Athlean-X videos is Jeff is a physical therapist and trainer for the New York Mets. I feel being a PT really adds that extra level of focus on correctness and safety (to prevent injury). He also seems to keep up with modern research on various aspects related to muscle development, recovery, and even your own overall recovery, and he presents it as such – latest research – objectively. Definitely worth looking into.

Wow pt2:

As a subtext to the previous, in our beatdowns it is important to work at your own pace. Do the right thing slow instead of the wrong thing fast. Develop proper habits so you don’t have to break bad ones to learn the good ones. Hang in there no matter what stage of development you are in – we’re all here doing this together. #SYITG

BACKBLAST – 3/1/25 – Fat Camp, Class 001

Thicker Park A.O.

5 PAX gathered for a deceptively cold Saturday morning at Wicker Park. It was high 20’s but really windy. Like worse than The Dump windy. I arrived 5 min before circle-up time to do some recon, and the wind made it feel like I was running uphill. I wasn’t sure the vibes were going to remain in place, but we were going to go for it no matter what.

PAX: OCB, Coors, Crash
Q: PacRat

0700

Warm Up

Shoulder Complex:
– ACC – 10/10 IC
– MNCs x10 IC
– OHCs x10 IC
– Seal Claps x10 IC
– 10 slow count
Bean Pickers x10 IC
Toy Soldiers x10 IC
SSH x30 IC
Perfect Squat FTH x10
Perfect Merkins x10

Mosey run to the north parking slots

The Thang

Set up 4 cones (55m, 50m, 45m, 40m)

  • 55m cone – 9 burpees, return for 5 In-n-Outs
  • 50m cone – 7 burpees, etc
  • 45m cone – 5 burpees, etc
  • 40m cone – 3 burpees, etc

Mosey reset lap. Move the bench that was in the way

55m cone – 8, 8-ct Body Builders, return for 5 Mike Tysons

  • 50m cone – 6, etc
  • 45m cone – 4, etc
  • 40m cone – 2, etc

Mosey reset lap

55m cone – 4 burpees, return for 1 Shuffle Merkin

  • 50m- 3, etc
  • 45m – 2, etc
  • 40m – 1, etc

Indian Run back to the pavilion

Thang 2

Coupon Squats – 3 in the hole, then rep x10
Repeato
Coupon Squats x10 IC

Arbitrary riddle produced the count of 24

Hold low coupon squat for 24 count
Bicep Hold – mid for 3, then rep x10
Repeato
Bicep Curl x10 IC
24-count hold

Coupon Lung (L leg) – low for 3, then rep x10
Coupon Lung (R leg) – low for 3, then rep x10
Lunge x10 IC
Hold Angry Chair for 24

Shoulder Press – Mid for 3, then rep x10
Repeato
Shoulder Press x10 IC
Hold for 24

Indian Run lap around the park morphed into Crash having to take a poop. We held plank the whole time. Joke is on Crash because cold TP doesn’t get purchase at 28 degrees the same way as toilet paper in a heated building. It must have been pretty massive because the rest of us held plank for 4-5 min

Continue IR to the pavilion

10 burpees
LBCs x15 IC
9 burpees, 1 burpee

Broga

7 burpees, 3 burpees

More Broga

0801

Moleskin

Congratulations to the graduates of Fat Camp, class 001. Most, if not all of us weighed in before boot camp, and it only served as a reminder on how being intentional is the only real way to get results. I’ve been coasting and it’s showing.

If you want 1 “secret” for loosing that pound, post, go for walks, and cut out sugar. If you can do those 3 things consistently, you got this.

73’s
PacRat
KD9GNS

BACKBLAST: Tuesday, 03/04/25 Modified Murph @ Troy

Date: 03/04/25

PAX: Coors, Gummy Bear, and Roadshow (QIC)

Warm Up:

  • 10x IC Bean pickers
  • 10x IC Windmills
  • 10x IC Seal claps
  • 10x IC Skull claps
  • 10x IC Michael Phelps

The Thang:

Modified Murph:

  • 8 laps around the lot before lighting would become an issue (app says 1 mile)

Bridge Murph:

  • 10 round of:
    • 5x IC Two arm block rows
    • 10x IC Merkins
    • 15x IC Squats

Mary – Cardio:

  • 20x IC LBC
  • 50x IC SSH
  • 30x IC Donkey kicks (15x each leg)
  • 20x IC Mountain climbers
  • 20x IC Freddy Mercurys
  • 50x IC SSH

Moleskin:

I didn’t feel comfortable bringing everyone out to the park with the possibility of lighting. As site Q, I had to prioritize safety, and I believe it was the right decision – we saw lightning at least four times. We ran laps while it wasn’t “pouring”, did all the exercises under the bridge, and then did Mary/cardio to make up for not being able to run the second part.

We don’t normally do 10 rounds of the Murph, and nod I know why – it sucks. Great job guys working though this!

WoW:

With the weight loss challenge, and my own personal experience at work, setting goals it not only important, but it’s hard. It’s easy to say I’m going to do X, but that doesn’t matter if you don’t plan. I just learned about a goal setting framework. Many of you might already know about it. If you haven’t, then here’s an intro. If you have, here’s a reminder. Look into setting S.M.A.R.T. goals: https://www.atlassian.com/blog/produ

BACKBLAST 2/28/25 Keeping It Moving @Troy

PAX: PacRat, OCB, Gummy Bear, Roadshow, Coors (QIC)

Warm-up

25x SSH IC
12x Toy soldiers IC
12x Bean pickers IC
12x IST IC
12x HB IC
10x ACC IC
12x Seal claps IC
12x Skol claps IC
6-piece lap

The Thang

Grab coupons and head to the nearest island

10-1x Ladder: squat thrusters to Mike Tysons

2-4-6 piece with corresponding burpees after each piece

Coupons to Death Row

3 Rounds:
10x Right leg coupon step-up IC
10x Left leg coupon step-up IC
10x IMD (irken, merkin, derkin) CC
Run to the intersection and back

Coupons back to the lot

Mary

15x Fire hydrants IC each leg
15x Side leg raises IC each leg
15x Donkey kicks IC each leg
10x Donkey whips IC each leg
5x Good mornings IC

Moleskin

We had a perfect late-winter morning. Temps were near freezing with a light wind. We stayed more than warm by moving around as much as we did. It was a little too cool to lose layers, but I thought about it. Good work by everyone today. Gummy Bear rolled in late and got right to work. Glad to see the car trouble from yesterday didn’t stop him from posting today. Roadshow gritted through it, moving at his pace, and making everything count. PacRat was near the front the entire time, setting the pace for everyone else. OCB led by example and consistently went back for the 6.

Looking forward to the 4-pound challenge in March. Should be a great challenge. Get your calories in now and burn them off by next weekend. Thanks for letting me lead.