Backblasts

Plum creek ruck

2/9/19

The Hill

Q: Cornwallis

Pax: Cosmo, Maize, Cinnamon, Flash, Swayzee, Marshall

New route today. See below for details. Worked in mericans, squats, lunges, and mtn climbers at major intersections.

Good to have Flash back out for his second post. Most of us from Thursday are still nursing sore calves. Thanks DC.

AYE!

U Can’t Touch This

Weather 13 with steady winds about 20 mph and windchill below 0

PAX:

Piper

Popeye

IM

Maestro 

Jay-Z 

Wapner

Warmup:

Maestro lap

Arm stretches

Leg stretches

Mosey to stairs

Thang:

Stair Dora

One partner runs stair lap other partner does exercises to 100 merkins, 200 squats, and 300 LBCs

Blackjack

Dips and merkins (or squats and lunges) from 20:1 to 10:11 running from main shelter to caboose between exercises 

Mosey to cars

Mary:

Dealers choice Mary:

Flutter kicks IC x25

Pickle pointers IC x25

V ups x12

American hammers x20

Windshield wipers IC x8

Crunchy frogs IC x10

COR, COT

Moleskin:

Cold and windy morning had the PAX coming out of their cars slowly. When everyone got out around 5:29 it became apparent we were without Q. Took a Maestro lap to give the Q time but it only summoned its namesake. Group put their collective slowly processing heads together to come up with a workout during stretching. First priority was to try to get out of the wind, so mosey to bottom of stairs. Run to the top of the stairs was like a smack in the face with the wind. Discovered there that MC Hammer must’ve loaned his parachute pants to Piper. First lap of Blackjack was to 10-29 but that modified to the caboose. Some PAX modified arm work to leg work after a particularly tough arm week. Even with modified run close to 2 miles for the workout. Group will be giving consideration over the weekend to appropriate punishment for fartsacked Q. 

Triple Triple Triple – Revisited

8 PAX posted in the moist 47F gloom for a Triple Triple Triple beatdown.
IM, Wapner, Jay-Z, Maestro, TipToe, Bambi, Piper, Popeye

Warmup:
Mosey the long way in the rain to the shelter large shelter house

Thang: Triple Triple Triple

3 rounds of 3 exercises 3 times through, 1 minute per exercise

Round 1: Merkins, Squats, LBC’s
Round 2: Butkis, Flutter Kicks, Curb Alberts
Round 3: Plank, LBAC’s, Lunges

Bonus Round: Chumbawampee

Cooldown:

Mosey long way back to flag.  No Mary.

Mumble:
It was a moist morning so decided to do the Triple in the large shelter house.  No one wanted to get out of their cars this morning but 8 of us popped out at 5:29.  During round 1 it was quickly realized shoulders hadn’t recovered from the last few workouts.  Lots of mumbles during flutter kicks with even more mumbles during little baby arm circles.  Discussion ensued on whether the extra 10lbs of water in our shirts was making it harder or if it sucked this bad last time.  Bonus round had everyone sucking for air.

Welcome to Indiana

2/5/19

The Hill

10 Pax for the 1 year anniversary party of the day the M and I loaded up our car and moved to Indiana.

Q: Cornwallis
Pax: Maize, Nomad, DC, Headlock, Khaki, Marshall, Beefsteak, Cinnamon, *FNG Todd (now known in F3 as TULIP)

Warm-o-rama: (all IC)
SSH x 20
IST x 20
Windmill x 10
Weedpickers with a clap x 10
Mtn. Climbers x 20

Thang: 
Mosey to the patio in front of Cornerstone coffee shop, mixing in some side shuffles along the way. It just so happened that there was an alphabet workout board waiting for us to use. We spelled out Cornelius, which is the town I came from. Here is how it went:

30 Squats
25 Burpees
15 Mericans
40 SSH
1 Min Wall sit
2 Min wall sit
30 SSH
30 Lunges
30 Burpees

Mosey to the hill for a 365 day Dora 1-2-3:

Partner 1 runs down the hill and back while partner 2 does exercises. Continue the exercises until all are completed together as a team.
Exercises: 65 Hand release Mericans; 100 Squats; 200 Flutter kicks= 365

Slowsey to parking lot adjacent to the hill for Carolina Dry Dock time bomb counting down from 5.

Mosey back for Mary

Mary: 
In the Mornings, At Night x 5
LBC x 20
Rosalita x 20
Touch Them Heals x 20
Mason Twist x 21
RECOVER RECOVER!

Moleskin: 
-Great job today guys! Always a good time out in the gloom with you all!
-Thanks for coming out Todd, aka Tulip, and welcome to F3! Nice work Headlock for mentioning F3 to Todd. Way to EH! You can thank Headlock for the name, I just asked what the state tree was, he told me Tulip, which is true. Consider it an honor and own it! See you Thursday!
-Great to have Cinnamon back for his second post!
-Called an audible after spelling Cornelius. We were going to spell Carmel, but I was done with burpees. Khaki was happy about the audible.
-It is hard to believe it has been a year, but it has truly been a blessing to be here and to be a part of F3 Indianapolis! I can’t imagine not knowing you all and am grateful God called us up here.
-Keep posting! Keep EH’ing and giving it away to other men!

AYE!

War games


8 PAX posted on this unseasonably warm 48 degree morning.  
Jay Z, IM, Humdinger, Maestro, Wapner, Pew Pew, Popeye, Piper (QIC)

Warm up:  Arm stretch OYO, Leg stretch OYO, Shared competition details.

Thang:  War games: PAX were broken into two teams, Team Bravo vs Team Charlie.  Objective of the competition, return to the happy place before the other team.  Each team was equipped with a tractor tire and a bag of 12 tennis balls marked with different (upper body, lower body, and core) exercises.  Starting at the happy place two landmarks were chosen .2 miles in opposite directions.  3 pax’s on each team carried a tractor tire on their shoulder, while the 4th pax on each team delivered a exercise marked tennis ball to the opposing team.  Once the runners returned to their team the exercise was completed by the 4 pax on each team.  The runner then swapped spots with a tire carrier and the process started over again.  Rinse and repeat.

Moleskin:  Teams rucked the tractor tire at least .8 miles.  Team Bravo was the victor, a member of Team Charlie suggested that Team Bravo’s course was shorter than Team Charlie’s, even though the same ground was covered by both teams. I think we are looking forward to the next round of competition.