DATE: 07/20/2024
PAX: OCB, CRASH, DeSTRO, OPTIMUS, BEAKER, KATO
6 PAX played 3 on 3 and got in a TON of steps. Bunch of nice grabs and blocks, couple of drops and over/under throws too. A great time as always!
F3 NorthWest Indiana
DATE: 07/20/2024
PAX: OCB, CRASH, DeSTRO, OPTIMUS, BEAKER, KATO
6 PAX played 3 on 3 and got in a TON of steps. Bunch of nice grabs and blocks, couple of drops and over/under throws too. A great time as always!
Troy A.O.
PAX: Beaker, OCB, Optimus, FNG Jacob Navara (Izzy)
Q: Family Guy
WARMUPS:
10 Arm Circle Complex (IC)
10 Windmills (IC)
10 Bean Pickers (IC)
10 Toy Soldiers (IC)
10 Perfect Squat (IC)
10 Perfect Merkin (IC)
THE THANG
Mosey on over to Death Row
Step ups 8 count (IC)
10 Jump Squats OYO
10 Incline Merkins (IC)
10 Dips (IC)
10 Decline Merkins (IC)
REPEAT!!!
Indian Run around Downtown Highland and back to Parking Lot
Teeball in Parking lot (Each Pax gets a chance to hit off the tee and where ever the ball goes on a fly, is the exercise we will do at each of the corners as we run around the parking lot.
Groundball = 5 burpees at every corner
1st cone on fly = 10 merkins at every corner
2nd cone on fly = 15 squats at every corner
3rd cone on fly = Batters Choice
1st batter we did burpees at every corner.
2nd batter we did squats at every corner.
3rd batter we did merkins at every corner
4th batter we did burpees at every corner
5th pax we did 25 WWIs at every corner.
MARY –
25 American Hammers OYO
MOLESKIN –
Today’s workout was hard and fun at the same time. We got a good sweat in and moved a lot. It is truly a pleasure leading this great group of guys. It was also nice to see a new FNG today. Welcome Jacob (Izzy!) Keep up the great work everyone.
WARMUP
THE THANG
MARY
MOLESKIN
It was a low cardio BD and a good start to the week. Low cardio, low rep count but I still heard the grunting. Good work by all.
Have a blessed day. Remember, YOU might be the only insight to God that someone has today. Share His love and be merciful.
17 Pax came out for a tournament of 4 teams. In the end the team with the 2 kiddos won it all, so all ended happy.
No one was seriously injured by Hackicus so I gave him POTD.
Lots of Pax at Grindhouse after as well! See you next week!
-GB
Shameless Plug: The Monday night attendance is growing! So glad to see new faces each week, and I hope guys continue to come out for it! I think this is a great location and time for F3 to grow being near an unreached area like IL (Lansing, Lynwood, South Holland, Thornton, Cal City, etc…), it will help our current PAX grow with a more accommodating time slot, and Oh Man is the breeze on top of the hill right at sunset such a nice feeling while finishing your workout! And I hope you make the decision to join at least one of these as we hope to grow this evening thang into something bigger!
Date: 7/15
AO: The DUMP
PAX: Heisenberg, Elvis, Federali, Wiggy, Four Wheeler (FNG), Curious George, Destro, Bump, Beaker, Gummy Bear
-TimeBombs
-Ladders
-Dora (Partner Up!)
Timer= Run halfway down the hill and back up
As a team complete…
-Plank, Down Dawg, Plank, Up Dawg, Plank, Right knee to armpit, Plank, Left Knee to armpit, Plank, Standing elbow pull down, Swan Dive up, Hands to the sky, On the ground for Left Arm to right and right leg to left back stretch, right Arm to left and left leg to right back stretch , Child’s Pose, Cat, Cow, Right shoulder ground and arm extended left, Left shoulder ground and arm extended Right… Done
As mentioned at the beginning please c’mon out if you haven’t and let’s keep this momentum rolling! Appreciate all the guys (and gal) who came out it was an awesome turnout! Keep it up all!
Peace! -GB