We had 10 PAX for Wednesday CP miles! 5 ruckers and 5 runners. One rucker had a brown bear scare and left us a little early this morning lol. Hope everyone has a safe and good Wednesday!
Mufasa
BACKBLAST– 6/13/26 Sandbag circuit at Sauerpatch!
13 PAX headed out for a nice Saturday morning sandbag WOD. We had a nice preruck crowd of Atticus, Mongoose, The Mick, Boo Boo ,Editor, and myself. Trader Joe ran 3.5 miles before the WOD and walk a few laps with us ruckers too.
Warm Up:
GM X 10 IC
SSH X 20 IC
Bean Pickers X 10 IC
Hillbillies X 10 IC
ISP X 10 IC
Arm Circles forward and reverse X 10 IC
The Thang:
Split up into a group of 7 & 6 for Indian Run. Started in middle circle near on north end of pound and 7 went to left and 6 ran to the right towards the small circle near middle of north end of pound and back to south end circle.
Mosey to picnic tables to grab sandbags & Coupons. Partnered up for sandbag timed dora, one partner grabbed a sandbag, and other grabbed a coupon and mosey to culdesac near the playground. We did the following five exercise circuit for five minutes per exercise. Timer was shoulder carry sandbag from culdesac to the crosswalk and back. Below were the five amrap exercises.
- Curls
- Military Press
- Skull Crushers
- High Pulls
- One arm rows
Mosey to Picnic tables for Pinky Pies
Start with 10 incline Merkins and 1 dip and work way to 1 incline merkins and 10 dips when done. Normally I do this OYO, but we did in cadence today.
4 count step ups X 15 IC
20 LBC OYO
Side step ups each leg x 15 IC
20 LBC OYO
Mary:
Fire Hydrants each leg X 10 IC
Birddogs X 10 IC
Donkey Kicks X 10 IC
flutter kicks X 20 IC
low dollys X 20 IC
leg lifts x 10 IC
plank jacks X 20 IC
plank out remaining 15 seconds
Moleskin:
Was a great crew this morning! Loved seeing guys rock the weight vest this morning! Mongoose was really flying around with sandbag this morning, nice work brother. Everyone else was getting after it too! Great effort by all PAX this morning.
The goal of the timed dora was for everyone to try to focus on getting in slow, controlled, and quality reps. Scarecrow did timed Dora’s a ways back, and I enjoyed but waited a little while to breakout on my end. Hope everyone enjoyed getting under a sandbag for a little bit. Really appreciate the opportunity to lead you men! Grateful and thankful for all of your support! Had a little busy weekend and sorry for the later backblast. Hope everyone has a good week. Until next time, Mufasa.
BACKBLAST 6/12/26 – Ruck/Run miles in Crown Point
9 PAX got some miles and a little healthier today.
Today is a great day to have a great day.
Hub Heater
Date: 6/11/26
AO: The Hub
PAX: Gummy Bear (QIC), Mufasa, Pacrat, Mr. Incredible, Fennec, Little Minion, OCB, Heisenberg, HHH, Becks, O.G., 2005, Optimus, Laloyd, Pheidippides, Dr. Freud, Trader Joe
Warmup
-Static-
- Windmills
- Willie Mays Hayes
- Bean Picker
- Moroccan Night Clubs
- Perfect Merkin
-Dynamic-
- Lunges
- Side Lunges
- Toy Soldiers
- High Knees
- Butt Kickers
- Hip Openers
- Hip Closers
THANG
-Jog to sportsmen club-
- 10 Step Ups IC (8-ct)
- 10 Side Step Ups IC RIGHT
- 10 Side Step Ups IC LEFT
- 10 Bulgarian SS IC RIGHT
- 10 Bulgarian SS IC LEFT
(2 Sets)
-Jog to lot by dumpster-
*PAX would hold plank on a parking lot line. Q Calls out “LEFT”, “RIGHT”, “DOWN”, or “UP”. PAX move sideways bear crawl style to left or right for those calls, Pushup when down is called, and run around the East entrance and back when up is called. *
-We did variations of about 12-15 left, right, and down calls before the “UP” running breakup and did 4 total rounds ending in “UP” each time.
-Circle Up Same Spot-
- Lt. Dans Accending (1-10)
-Jog to the Flag-
Mary
- American Hammer
- Freddy Mercury
- Crunchy Frog
- WW1
Cooldown
- Fire Hydrant R Leg
- Fire Hydrant L Leg
- Donkey Kick R Leg
- Donkey Kick L Leg
Moleskin
Awesome to see 17 PAX out on a weekday. Thank you HHH for setting up on site coffee that was awesome!
F3 is about planting, growing, and serving small workout groups for men for the invigoration of male community leadership. Hub on Thursday accomplished the growth and service mentality, let’s continue this through doing our duty of brining in FNGs. Good to see Kotters Becks for the first time in about 8 years!
Announcements, signup for F3 Picnic in Griffith Father’s Day Weekend so we can get a headcount for food. Prayer list is live, thanks Pheidippides. Thank you for letting me lead, this was a HEATER and burned out both the arms and legs at different points. Take care all, until next time…
Tristan Buder, 23, Gummy Bear
BACKBLAST 6/10/26 Wednesday CP Miles!
We had 9 PAX for Wednesday CP miles! 3 ruckers and 6 runners. Hope everyone has a great Wednesday!