F3NWInd

F3 NorthWest Indiana

Nut House

02/10/26 Troy 

Pax – 5x = OCB / LLOYD / ROADSHOW / OPTIMUS / Nuthouse (Q)

Disclaimer / Misson:

  • Not a Professional: “I am not a professional trainer, and this is a volunteer-led, free workout”.
  • Voluntary Participation: “You are here at your own free will and may leave at any time”.
  • Know Your Limits/Modify: “Modify as necessary based on your own injuries and fitness level”.
  • Risk Assumption: “You are responsible for your own well-being and assume all risks”.
  • FNG Check: Ask if there are any FNGs(Friendly New Guys) present. 

The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Founded in 2011, F3 focuses on three pillars—Fitness, Fellowship, and Faith—to help men improve themselves physically, socially, and through community service. 

Warm-O-Rama

•  SSH x20 IC

•  Imperial Walkers x15 IC

•  willie mays hays x5 OYO each way

•  Arm circles fwd/bwd/ bb/ bf / phelps / Moroccan night clubs x10 IC each

Thang

1.  Mosey to main lot area

2.  Circuit – 3 rounds

•  Farmer carry a 4 piece

•  20 Coupon Squats civilian (hold coupon at chest)

•  20 weighted lunge OYO (10 each side)

3.  100 Merkin Challenge
Partner up. Accumulate 100 Merkins each Non-worker: run/jog a 4 piece.

4.  ‘Disrupted’ Coupon Complex – Cadence (group, in cadence, slow & controlled) Repeato 3×

•  10 Coupon Squats (chest hold or however you like it)

•  10 Coupon Deadlifts

•  10 Coupon curls

•  10 Coupon Overhead Press

  • 10 skull crushes 

•  10 Coupon Swings

5.  Finisher

•  50 LBCs 

•  25 Freddie Mercuries

Mary

•  American Hammers x20

•  Flutter Kicks x20

•  1:00 plank

WOW – Reflecting on PacRat’s post on https://f3nation.com/disruption

“Shared Suffering” (Disrupting Comfort)

  • The Point: Friendships that endure are built shoulder-to-shoulder through hardship. This is what attracted me to wrestling, and it’s what makes F3 ‘sticky in a good way’ for me.
  • Workout Application: The ‘Disrupted’ Coupon Complex with an intentionally slow cadence was challenging – the Pax involved didn’t complain – we worked through together – they rose to the challenge – no one asked how many rounds – we knocked it out!

I am going to try to incorporate Q source elements in my future Qs – I think this was a good workout – thank you to the Pax who suffered it with me. It is in simple hard work that the tightest shield lock is formed. Thank you for trusting me to lead! #syitg Nuthouse

01/27/26 Troy – Chest Day (surprise Leg Day)

PAX: 6x @muck / @ocb / @roadshow / @optimus / @drscholls / @nut-house (Q)

 Warm-o-rama 

  • SSH x 20 IC
  • Ankle roll outs ( I popped my ankle in SSH)
  • Imperial walkers x 15 IC
  • Perfect Squat x 10
  • Merkins x 20 slow
  • Arm Circle complex 

Thang

Ladder: 10 merkins / parking lot sprint / 10 Squats / parking lot sprint / → 9/9 → down to 1/1 (Merkin Count 75)

Mosey to death row 

  • 20 incline Merkins IC ( merkin count 115)
  • 10x Perfect Squat
  • Line up – hold squat 1 pax sprints to drinking fountain and back – next pax runs – all pax do 5 jump squats – xpax# (6)

Lungewalk  to SIP Side Lot 

  • 1 pax lunge walk/skip around lot / all others wall sit – when lunger returns 5 count then next pax goes until all pax have gone

Circle up 

  • 10X Perfect Squats  
  • 20 count squat hold 
  • 15 count sumo squat hold
  • 10 count feet together squat hold

Mosey to Troy main lot 

  • Mary
  • LBC
  • American Hammers 
  • Low Flutter kick
  • PacRat Stretch 

Name-o-rama/ BOM/Prayer

Moleskin:

Did not want to go today – struggle bus – glad I went. Life is never easy, we have been lucky to live in very peaceful times in comparison to our fathers and their fathers times. Feeling very grateful my hardships involve being cold at a work out and not being cold in my bed at night. Be kind to yourselves today – be kind to people that can’t possibly help you. Together we will see it through, which is why the beatdown today focussed on sticking together – fast and slow (thanks for waiting for me to lead on the sprints, I know it is hard to stop! ) The Pax killed it – I didn’t do Pax of the day but it has gotta be @muck tossing in bear crawls – awesome! Until next time – thank you for letting me lead (though I was making it up in many spots today on the fly) – #syitg @nut-house

01/20/26 Workout Breakdown: Troy DORA – 4 Rounds

PAX: @ocb / @pacrat / @Ringo / @roadshow / @nut-house (Q)

AO: Troy

Warm up: 

  • 25 ssh IC 
  • 60 second willymayshays oyo
  • 5 good mornings IC

1.  200 Merkins

Partner up (classic DORA style: one guy works, the other recovers/times with the sprint) Cumulative reps across the team.

•  Partner 1 cranks out as many merkins as possible

•  Partner 2 sprints curb to curb

•  Switch when the runner returns. Repeat until 200 total merkins are done.

< 10 perfect squats IC >

2.  100 Coupon Swings

•  Partner 1 does kettlebell-style swings with the coupon

•  Partner 2 sprints curb to curb as the timer.

•   until 100 total swings.

<10 perfect squats IC >

3.  50 Coupon Complex

•  1Cuopon Complex 

•  Each full sequence counts as 1 rep toward the 50.

•  Partner 1 does the complex.

•  Partner 2 sprints curb to curb as the timer.

•  until 50 total complexes.
 

<10 perfect squats IC>

  1. Coupon hold 

* Partner 1 holds the coupon out or up 

  •  Partner 2 sprints curb to curb 

<10 perfect squats IC>

Mary: 

  • 25 LBC IC
  • 10 Freddy Mercury IC
  • 20 count starfish back 
  • 20-count starfish belly
  • 20 Low Flutter kick
  • 10 count Butterfly
  • PacRat led PacRat Yoga 

BOM / Moleskin

Was cold but not terrible – the blessing box is full for our neighbors in need – we prayed for PAX on the prayer list and family going through cancer. I got to have coffee with @Ringo, good to see him getting out on a rare day off!

01/13/26 Troy ‘Mini-Murph’

AO: Troy

PAX: 5x = @drscholls / @optimus / @Elsa / @roadshow / @nut-house (Q)

Warm Up

  • 20 ssh IC
  • Arm Circle complex 
  • 5 Willie Mays Hays IC

‘Mini-Murph’– 10 Rounds for Time

Format (carry your coupon everywhere —

  • Carry 0.1 mile (with coupon in hand, farmer carry style, or racked on shoulder)
  • 10 push-ups
  • 15 coupon/goblet squats 
  • 5 coupon rows (pull up) 

Repeat for 10 full rounds

(1 mile total running + 100 push-ups + 150 squats + 50 coupon rows + Constant coupon carry throughout )

Mary:

  • 20 LBC
  • 1:00 “Patrick the Starfish Plank”

BOM/Moleskin:

@drscholls App said we moved 22,750# each – it felt like it! It was good modified Murph, slow and heavy might be a standard we do mid-month at Troy, gave optimal time for mumble chatter, and we stayed warm. The PAX, as always, did awesome – props to Elsa coming back after sickness (he is down like 15-20 pounds, glad he is back to and healthy in the gloom!) We prayed for the prayer list and got some coffee! Thanks for letting me lead! #syitg – NutHouse

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