F3NWInd

F3 NorthWest Indiana

O.G.

BACKBLAST: Why Do We Fall @ The Hub

AO: The Hub 📍

QIC: O.G. 👑

The PAX: Campbells, Saluki, Al Gore, Mufasa, Lights Ouuuuut, HHH, O.G.🫡 (The “Satur-Seven”)

The Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 🤝

The Credo: Leave no man behind but leave no man where you found him. ⚔️

THE CONDITIONS 🌤️

NWI gave us a windy crisp morning .. perfect weather to move some weight at The Hub.

THE WARM-A-RAMA 🧱

  • Side Straddle Hops (SSH): x20 IC (Finding that rhythm) 🤸
  • Big Arm Circles: x10 IC Forward / x10 IC Backward (Loosening up the hinges) 🔄
  • Michael Phelps: OYO (The “self-hug” we all needed) 🏊
  • Imperial Walkers: x15 IC 💂
  • Windmills: x10 IC (Checking for hamstrings… yup still tight) 🎡
  • Toy Soldiers: x10 IC 💂‍♂️
  • Perfect Perfect Perfect Squats: x10 IC (Deep and steady) 🦵
  • Mosey: 1 Light pole lap together. (Enjoying the “balmy” breeze) 🏃‍♂️💨

THE THANG: DORA 1-2-3 💥

Pairs were established and Coupons were claimed. One man grinds while the other travels.

1. Block On/Off Merkins (100 Reps) 🧱

  • The Move: Hands on the block, merkin. Hands off, merkin. (Double the push-up, double the “fun”) 🧱💪
  • The Timer: Run 20 yards, Bear Crawl 10 yards, Run 20 yards, 2 Burpees. (Same on the way back). 🐻 The bear crawl felt surprisingly good without frozen hands!

2. Curls for the Girls (150 Reps) 💪

  • The Move: Strict Coupon Curls. Embracing the bicep burn. 🚫
  • The Timer: Run 20 yards, Lunge Walk 10 yards, Run 20 yards, 2 Squat Jumps. (Same on the way back). The “slow and low” lunges were the silent assassin of this set. 🐸

3. Overhead Press (200 Reps) 🏋️‍♂️

  • The Move: Launching those blocks toward the sky. ☁️
  • The Timer: Run 20 yards, Broad Jump 10 yards, Run 20 yards, 2 Carolina Dry Docks. (Same on the way back). 🦘 Shoulders were feeling the “invigoration” by the end of this one.

6 MINUTES OF MARY (6MOM) ⌚

  • WWI Situps: x15 🪵
  • Freddie Mercuries: x15 (Pedal like you stole it!) 🚲
  • LBCs: x15 IC
  • American Hammers: x15 IC (Torching the core) 🔨
  • Box Cutters: x15 IC ✂️
  • Flutter Kicks: x15 IC 🌊
  • Plank Ring: The PAX stood tall (well, flat) while each man counted to 10. A solid finish for a solid crew. ⭕

CIRCLE OF TRUST (COT) ⭕

The Message: “Why do we fall? So, we can learn to pick ourselves back up.” Life isn’t about the absence of failure; it’s about the presence of resilience. Today we fell into those merkins and struggled with those blocks, but every single time, we pushed back up. That’s the “High Impact” man’s way. We don’t just stay down; we learn, we adjust, and we rise stronger for the next rep.

The Quote: > “The greatest glory in living lies not in never falling, but in rising every time we fall.” — Nelson Mandela 🗣️

Thank you for allowing me to lead!

BACKBLAST: Rock of Ages @ The Hub

Date: April 14, 2026

QIC: O.G.

The PAX: Campbells, Al Gore, Lights Out, LaLoyd, 2005, Dr. Freud, Saluki, O.G.

The Mission

To plant, grow and serve small men’s workout groups for the invigoration of male leadership in the community.

The Thang

After Warm-o-rama we reported to the Portico w/ our coupons. We had 5 rounds of exercises representing 5 decades of music (60s, 70s, 80s, 90s and 2000s). Between Each round we ran a light pole lap.

In each round we had 4 categories of exercises: Chest, Legs, Arms, Core.

This was a solid burner beatdown. It was an honor to lead the PAX. I was proud of our crew, we all put in the work, now we can reap the rewards.

O.G. Down Range in St. Louis

Had to go to St. L for work. Went and joined the brothers at The Brickyard for a Ruck Q.

Pax: Tighty Whitey, Jolly Rancher, Rayovac, Judge Judy, O.G.

QIC: Tighty Whitey

Rucked 3.25 miles with the men. Was an hour long session. We stopped 4 times for Merkins with Ruck on. Also ran up Art Hill with ruck on. Great dudes, Great time. Best way to start the day.

BACKBLAST: The Upper Room @ The Hub

BACKBLAST: The Upper Room

Date: March 17, 2026

QIC: O.G.

The PAX: Campbells, HHH, Al Gore, Heisenberg, O.G.

Conditions: 16 degrees, 10 mph wind, felt like 4 degrees.

The Mission

To plant, grow and serve small men’s workout groups for the invigoration of male leadership in the community.

The Warmup

The PAX circled up for a quick disclaimer and a primer to get the joints moving:

  • Good Mornings: 5 IC
  • Arm Circle Complex: 10 IC (Small circles, big circles, reverse)
  • Imperial Storm Troopers: 10 IC
  • Apollo Slo-Mo: 5 IC (Focus on the balance)
  • Mosey: One Light Pole Lap to wake up the legs.

The Thang: Dora in the Clouds

We paired up for a triple-stage Dora 1-2-3. While Partner A hammered out the reps, Partner B tackled the “Grind Path”:

  • The Timer: Run 0–20 yds → Bear Crawl 20–30 yds → Run 30–50 yds.
  • Return to the start via the same route to swap.

The Reps (Cumulative per team):

  1. 150 Merkins: Chests to the Asphalt.
  2. 150 Coupon Complexes: RDL, Curl, Overhead press, and skull crusher.
  3. 150 Ogeeee Complexes: The 4-count smoker (Chest Press, Overhead Pull, Side to Side).

The “Ogeeee” proved to be the crowd favorite (or least favorite) of the morning.

Mary

Finished strong with a core-focused Mary to seal the deal:

  • American Hammer: 10 IC
  • Freddie Mercurys: 10 IC
  • Heel Taps: 10 IC
  • Good Mornings: 5 IC (The “Full Circle” finish)

WOW

In our Dora timer today, we ran, then we bear crawled, then we ran again. It’s easy to start strong, and it’s easy to finish fast when the end is in sight. It’s that middle part—the bear crawl—where we want to quit. That’s the ‘Middle Muddle.’ Most of us are in the ‘bear crawl’ phase of life right now—raising kids, grinding in our careers, or dealing with health issues. If you’re in the bear crawl right now, keep your head down and move your hands. The sprint is coming, but the character is built in the crawl.

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