Author: f3indianapolis

Oxbow

Carry Heavy Things

2 PAX posted in the early Monday gloom to get their week started right. Both of us mentioned not feeling so good when we woke up, but we didn’t want to leave the other man alone at the AO. It was a little unsettling pulling into the parking lot only to see a cop parked right next to our normal parking spots. We did the warm up without interruption, but began questioning the Q YHC put together when we had to carry buckets of sand into the dark of the Broad Ripple Park.

Warm up:

SSH

Windmills

Weed Pickers

Jump Squats

STRETCH

The Thang:

Bucket Carry to the monkey bars

10 Pull Ups

Bucket Carry (across the field)

20 Merkins

Lap (around the field)

30 Flutter kicks

Bucket Carry (back across the field)

Monkey Bars (1 Burpee for each bar missed)

R&R

Mosey

Mary:

LBC + Hold ic

LBSC + Hold ic

Leg Climbers oyo

Low Dolly

STRETCH

Recover!

Inspired by the bucket Carry on the Spartan and as part of my penance for missing a week ago for Charlotte’s BizKidDay at the Fishers Farmers Market, I took the buckets of sand from her booth and put them to good use. These were at least 50lbs each, and both of us said we’d feel it later today.

As for the police? We went back to our vehicles to find the cop car gone and no tickets or warnings. After a prayer of thanks and prayers for our PAX that haven’t been or aren’t able to be posting, we were on with the rest of the day.

Until next time!

Z

The Hill

Good.

9 PAX (including 2 kotters!) posted in the Gloom for an old fashioned BEAT DOWN. The only proper response? Good.

Disclaimer

Warm Up

Maestro Lap

Air Squats IC

Arm Circles

Windmills IC

The Thang

Four Corners

10 Burpees

20 Merkins

30 Calf Raises

40 Peter Parkers 

Mosey

Partner Mountain

P1 plank

P2 feel the bern

R&R x5

P1 Al Gore

P2 Bear Crawl 

R&R x3.5 (we ran outta time getting to 5)

Mosey

Mary

Flutter Kicks

Rosalita 

Gas Pumps 

Low Dolly

Bay City Scissors

Recover!

I recently heard a video clip of Jocko Willink about his philosophy of always responding “good” no matter how dire the situation. You say “good” because you can say it… because you are ALIVE. I put together a tough workout with the challenge for the PAX to respond with everything exercise with “good”.

Thanks to everyone who posted today. It was super nice having Pop and Spud back in the fold and it was great seeing Logger after his vacation. There is a renewed energy in F3 Indianapolis right now, and we are trying to pour as much gas on the fire as we can. Regular 2nd F events start this week (bi-weekly happy hours on Wednesday’s and bi-weekly lunches on the off weeks starting next Thursday). F3 is so much more than the workouts, so I’m excited to see everyone post at our 2nd F events as well.

Until next time!

Z

The Hill

Semi-Music-Q

Pulling up to the hill today, I wondered if this was 7/10/2017. Cosmo and Brickyard beat the crowds to post earlier than YHC this morning. By 0530, Cornwallis and PVC joined us. We took our time with the warm up… wondering if we would see DC. No? I guess let’s just get to it…DC is probably just tired from lifting the women’s weight at the Spartan Race on Saturday. Here’s what we did:

 

Warm up

Maestro Lap with Variations

Plank Side to Sides

Elbow Burpees

Stretch

Mosey

The Thang

DORA 1-2-3 on the HILL

100 merkins

200 LBC

300 air squats

“Tubthumper”

SSH with Burpees on “Knocked Down”

Mosey

Rhodesian Ridgeback

Team 1: JLo / KB carry

Team 2: Pull Ups / bear crawl

Team 3: “Box Jumps” / duck walk

Team 1 sets the pace (switch! Rotate!)

Mosey

Mary

“Whip Nae Nae”

Whip: LBC

Nae Nae: Low Dolly

Ooo Watch Me: in the morning/at night

Stanky Leg: Gas Pumps

Break Your Legs: Mason Twist

Bop: Crunchy Frog

Whip: LBC

Nae Nae: Low Dolly

Ooo Watch Me: ITM/AN

Yule: Canoe

Superman: Superman

Duff: Superman Swimmer

Bop: Crunchy Frog

Whip: LBC

Nae Nae: Low Dolly

Ooo Watch Me: ITM/AN

Recover!

Woot! I am still feeling the hype from the Spartan on Saturday and was excited to share my energy with the rest of the PAX. It is good to have tough workouts and I can’t wait to see how they make us all stronger!

Z

The Hill

PS1

F3 Pre-Spartan #1

2 PAX posted for some Pre-Spartan Race Training. It was 81F when we began at 0530, and boy did we feel the heat. Here’s what we did:

 

Warm Up

SSH

Arm Circles

Finkle Swings

Stretch

 

Mosey to the Hill

 

The Thang

10 Merkins

40s plank

20 squats

10 lunges

10 side lunges

bear crawl up the hill

5 Burpees

Crab walk down hill

R&R&R&R (4 rounds total)

 

Mosey

 

Mary

LBC

Low Dolly

Rosalita 

Mason Twist

Stretch

 

Recover!

 

Moleskin: This workout really got our heart rates up! It was fun using the hill at #TheHill and we talked about how we need to utilize it more. We are also motivated to get into more growth (esp seeing F3 Dayton already at 12 regulars). We have a lot of people in Indianapolis that need this, so let’s start talking about it more and make Indy stronger!

 

Thanks,

Z

Oxbow

Iron Run

2 PAX posted this AM for a beat down that was part Kettlebell and part Mosey. No need for a disclaimer so we got to it. Here’s what we did:

 

Warm Up:

SSH

Windmills

Imperial Stormtroopers

Stretch

 

The Thang:

25 KB swings

0.25 mile run

25 wall jumps

0.25 mile run

25 thrusters

0.25 mile run

25 decline merkins

0.25 mile run

R&R!

25 KB curls

25 incline merkins

Zamperini

 

Mary

LBCs

Flutter Kicks

Rosalita

Low Dolly

 

Recover!

 

Moleskin:

We worked around some logistical challenges this morning (Zamboni stuck at the light that wouldn’t turn green through 3 cycles and Cornwallis needing to leave early to make it up to Carmel by 6:45am), but nothing stopped us from getting stronger! An awkward ending to the workout today when a police car slowly drove by during the Rosalita #NoEyeContact. Looking forward to working out with a bigger group tomorrow, but always thankful for a Cornwallis Q.

 

Z

The Hill

PreRuck Stretch

Men posted for a nice relaxing morning to take care of their bodies after all of the best downs recently. Disclaimer was given and we slowsied to it.

Group 1: legs

25 squats IC

15 calf raises IC

15 side lunges

Quad stretch

Hip opener + arm

Finkle Swings

Runners stretch + arm

Hamstring stretch legs together, apart

Down Dog Calf Stretch

High Plank hip opener

Lie on back leg on knee pull

Butterfly stretch

Group 2: chest/arms

25 merkins IC

25 dips IC

25 arm circles IC

Arm scraper

Arm across/behind

Forearm stretch

Group 3: back

25 bridge

Superman

Cobra

Bend down and press hands together

Bend down swing and stand

Lie on back pull knee

Sit and twist

Neck rolls

Popcorn stretches if extra time

Grab wrist behind back

Reach and lean

Recover

Moleskin

Brickyard wasn’t here, so it must be a stretch Q. Good job everyone taking care of your bodies today – it’s important to stretch to avoid injury, and today was a really heavy stretch day. The little sprinkle got us more wet after the workout then anything we did during the workout – haha! Excited about naming Marshall’s son, now known as Knee High. Dad took credit for instilling the sense of fashion in his son. Prayers for Cornwallis as he travels back to NC to do a GORUCK Heavy with F3 this weekend.

Always an honor to Q

Zamboni

Oxbow

KB Coupons

KB Coupons

Weather:

45 and clear

PAX:

Zamboni (QIC)

Cornwallis

Cornwallis and I were back at it with the KB pain today…finally not in the snow! In an effort to relieve Cornwallis from having to Q EVERY Monday, I put together a workout that included a lot of KB. Abbreviated disclaimer for the two vets and we got to it. Here’s what we did:

Warm Up:

SSH

Finkle Swings

Windmills

Stretch

The Thang

Zamperini to the pull up bars

Jack Webbs + Coupon

(1:4, 2:8, 3:12, 4:16, 5:20)

Pull Ups AMRAP

Dora 1-2-3

KB swings

Bicep Curls

Goblet Squats

Pull Ups AMRAP

1:8, 2:7, 3:6…7:2, 8:1

Rd 1

Skull Crushers

Lawnmowers

Rd 2

Front KB Raises

Chest Press

Mosey

Mary

In the Morning (with KB hold)

Mason Twist (with KB)

Recover!

Moleskin:

I’m really starting to get the KB bug. I feel sore (like I’ve been at the gym) and I can feel myself getting stronger. Cornwallis is a beast with the KBs. We added in a bunch of pull ups to prep ourselves for Murph Monday next week. Prayers for F3, grandma, and the M. 

Thanks for letting me Q!

Zamboni

The Hill

Tax Day

Tax Day

Zamboni (QIC)

Cornwallis

Cosmo

DC

Ligger

Five men posted to tax their bodies with a workout that should’ve been in warmer weather (or as Cosmo put it – today is January 107th). Disclaimer was given and we got to it. Here’s what we did:

Warm Up:

SSH

Shoulder Pretzels 

Merkins

Cotton Pickers

Mosey

The Thang

Rocket Burpees

Mosey

Four Corners

Burpees

Merkin Jacks

Crab Cakes

LBCs

Mosey

Feel the Bern x5

Bear Crawl up hill

Decaffeinated 

Lines

Merkins

Mosey

Mary

LBC + Hold

LBSC + Hold

Gas Pumps + Hold

Recover!

Moleskin:

Owie wowie today hurt. Props to DC for keeping an eye on the heart monitor to know when to modify. Admittedly almost splashed Merlot on the merkin lines at the end. Keeping all of the PAX who couldn’t make it in our prayers and special prayers for health in DCs family and all of those affected by seasonal depression. F3 is there for you if you need to talk or even if you don’t want to talk and you just want to hang out with other HIMs.

Until next time,

Zamboni

Oxbow

The Kettlebell 500

2 PAX posted with to push, pull, lift, and swing heavy things (35lb Kettlebells, to be exact). Cornwallis had two painful ideas…and of course we went with the one we thought would suck more. 10 Rounds of 50 Kettlebell Exercises, flip floping on Q each round. Here’s what we did:

Warm up:

20 SSH

20 Weed Pickers

10 Windmills

50 Mountain Climbers

 

The Thang:

Rd 1: 50 KB Swings, 50 LBCs

Rd 2: 50 Goblet Squats, 50 Flutter Kicks

Rd 3: 50 KB Curls, 50 Low Dollys

Rd 4: 50 Lawnmowers (25 each arm), 50 Crunchy Frogs

Rd 5: 50 Skull Crushers, 50 Freddie Mercurys

Rd 6: 50 Deadlifts, 20* In the Morning/At Night

Rd 7: 50 KB Chest Press, 50 WWII Sit Ups

Rd 8: 50 Snatches, 50 LBSC (25 each side)

Rd 9: 50 KB Shoulder Presses, 50 Heel Touches (never knew your arms could hurt during an ab exercise!)

Rd 10: 50 KB Side Raise (25 each side), 50 American Hammer

Zamperini back to the car

 

Recover!

 

Moleskin:

Spring break has a few out, injuries have a few out, work has a few out. Keep pushing to get stronger and looking forward to having everyone back before long. BEAUTIFUL weather this morning – not too cold and no snow on the roads/paths. Prayers for all PAX who are injured and cannot post. Prayers for everyone who is struggling with seasonal depression / feeling down. Prayers for Cornwallis’ M who starts seeing patients today after 2 weeks of training. Cornwallis has the Q tomorrow for another F3 downPAINment, although he admits to second guessing his plan after getting smoked this morning.

 

-Zamboni & Cornwallis

 

 

*ish

The Swamp

Easter Egg Hunt

10 PAX rolled out of the fartsack (4 for the ruck) and met at 0700 for a good old fashioned egg hunt. After the disclaimer, here’s what we did:

Warm Up (IC):
10 Burpees
15 Mountain Climbers
10 Windmills
15 Heisman

Rules of the egg hunt:
1. Go to the area I tell you
2. First to find the egg yells “BUNNY”
3. PAX circle up around the bunny
4. Bunny reads the exercise and calls cadence/is exempt from the exercise

Eggs:
Yellow: 50 Air Squats
Orange: 20 Burpees
Green: 20 Prison Merkins
Blue: 50 Overhead Air Claps
Purple: 30 Jump Squats
Pink: 30 Ski Abs

Area 1: Orange Egg – Tyrion?
10 Step Ups each leg
20 Dips
10 Lunges with other foot on bench
10 Decline Pike Merkins

Area 2: Purple Egg – Swayze
The Motivator from 10
40 Moroccan Night Club
40 Cherry Pickers

Area 3: Blue Egg – IM
Bear Crawl Inch Worm (x2)
20 Nippler
20 Pickle Pounders
20 Jingle Balls

Area 4: Yellow – Tyrion
20 Pull ups
20 Wooly Worms
20 Chin Ups
20 Mucho Chesto

Area 5: Green Egg – Brickyard
PAX were all disappointed that we had to scrap Burp Back Mountain due to time constraints

Mary: Pink Egg – IM
Low Dolly
Rosalita
Flutter Kicks
Freddie Mercurys
Mason Twist

Recover!

Moleskin:
Thanks to everyone who posted this morning. It was fun getting a little competition in the midst of all of the pain – hopefully the brief rest from working out was worth the extra effort of running to the next area. Glad to see Swayze bring 2 FNGs! Mountie and Tyrion were absolute beasts – crushing it in a very tough first F3 post. If you weren’t able to make it, please ask them how they got their F3 names. Prayers of thanks for Easter and all that it celebrates, hope to see everyone again soon!

-Z