F3NWInd

F3 NorthWest Indiana

pheidippides

Repeato @ The Hub 4/9/26

I got the chance to lead again, and with a mostly different crew, we did the same workout, with one small adjustment.

WU:

  • Light Pole Lap
  • Good Morning x 10 IC
  • Bean Pickers x 10 IC
  • Wood Chop x 10 IC
  • SSH x 25 IC
  • Perfect Merkin x 10 IC
  • Perfect Squat x 10 IC

The Thang

3 stations, we did them in order, then reverse order.

Station 1: Portico

  • Perfect perfect perfect curls x 10 IC
  • Perfect American Hammers x 10 IC
  • Perfect perfect perfect Skull Crushers x 10 IC
  • Perfect High Flutters x 10 (4 count) IC
  • Perfect perfect perfect Overhead Press x 10 IC
  • Perfect Plank/knees forward x 10 IC

Station 2 Light Poles

  • Light Poles 1 and 3 10 burpees
  • Light Poles 2 and : 10 walkout merkins

Station 3 MO7S

  • Run to each light pole and back to start (suicides style):
    • 10 merkins at Light pole
    • 10 4 count mountain climbers back at start

Moleskin

We worked a bit slower this week, and did 10 walkout merkins instead of 5 in the light pole. Otherwise, same workout. This was my third Thursday in a row leading. Great to do it, and always great to see the weather turning better!

Working @ The Hub on 4/2/2026

It’s been 4 weeks since this workout, so a quick BB to get the workout on record.

WU:

  • Light Pole Lap
  • Good Morning x 10 IC
  • Bean Pickers x 10 IC
  • Wood Chop x 10 IC
  • SSH x 25 IC
  • Perfect Merkin x 10 IC
  • Perfect Squat x 10 IC

The Thang

3 stations, we did them in order, then reverse order.

Station 1: Portico

  • Perfect perfect perfect curls x 10 IC
  • Perfect American Hammers x 10 IC
  • Perfect perfect perfect Skull Crushers x 10 IC
  • Perfect High Flutters x 10 (4 count) IC
  • Perfect perfect perfect Overhead Press x 10 IC
  • Perfect Plank/knees forward x 10 IC

Station 2 Light Poles

  • Light Poles 1 and 3 10 burpees
  • Light Poles 2 and : 5 walkout merkins

Station 3 MO7S

  • Run to each light pole and back to start (suicides style):
    • 10 merkins at Light pole
    • 10 4 count mountain climbers back at start

Moleskin:

It’s been 4 weeks, but this was a hard workout. I picked up the late Q and repeated it again the next week. We made the 3 stations, then back to the light pole lap this week.

It Looked Better On Paper

8 PAX showed up on a perfect morning that was soon ruined by Pheidippides’ inability to truly gauge effort when structuring a BD.

The Mission of F3 is: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

The 5 Core Principles are:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust

The Creed of F3 is: Leave no man behind, but leave no man where you found him.

Warmup

  • Good Morning x 10 IC
  • SSH x 25 IC
  • Bean Pickers x 10 IC
  • Arm Circles (Small FW/BW/Large FW/BW) x 10 IC
  • Perfect Merkin x 10 IC
  • Perfect Squat x 10 IC
  • Light Pole Lap

Mosey to Corner w/ Blocks

The Thang

  • Wall Sit. First PAX Murder Bunnies to tree line and does 10 Merkins, then murder bunny’s back and holds wall sit. When he gets to the treeline, next PAX starts. Everyone holds wall sit until all have finished.
  • Repeato

Mosey to MO7S Hill

Ladder:

  • Bottom of Hill (10-1) Burpees
  • Top of Hill (1-10) Goblet Squats
  • Murder Bunny Up the Hill
  • Overhead Carry Down the Hill

Mosey Back to Flag

1:00 Plank to Finish

Moleskin

Well, I had a TON more planned. A full other circuit, a backup circuit, and 5-10 minutes of Mary. But we were at the halfway point during the wall sits, so I skipped everything else and went to the hill, because I knew that was the “main event” of this BD. And it was. I don’t think anyone enjoyed any of this BD…and that was the goal. It was a perfect morning, so a great opportunity to really get our HR up, sweat, and burn some calories. There was a lot of modifying, but everyone was very obviously giving it their all, which was inspiring.

Baseball started last night and most teams started today. Really great BD, great weather. We had good conversation at coffee about the winter and spring weather. We were in disagreement on how truly miserable (or not miserable) this winter was, but we collectively felt blessed that it was a pretty good March overall. Enjoy the weather, the early spring, and the holidays coming up.

Sorry to the North/West side guys. I didn’t expect Crash to throw Murder Bunnies into his BD just because of my preblast…but the misery was shared across the region. So I hope you feel better off for it! Great work everyone!

Prayers to all those PAX facing physical, emotional, or overall personal struggles. The absolute beauty of this group is that no one….truly no one, has to go through anything alone. We are all blessed for having found each other.

As always, thanks for letting me lead.

Until next time,

Pheidippides

Resting the Legs by Burning the Arms @ The Hub

Nearly through the long, cold winter, 9 PAX showed up ready to get their arms burning.

Today’s beatdown was about controlled strength. No cardio. No sprinting for warmth. Just tension, discipline, and upper-body volume.

We set up 4 Corners and a Center. PAX split into groups and rotated every 3-4 minutes, finishing each cycle with some center merkin work before repeating the circuit.

Warmup:

  • Good morning x 10 IC
  • Bean Picker x 10 IC
  • SSH x 25 IC
  • Moroccan Night Club x 10 IC
  • Arm Circles FW/BW x 10 IC (Small followed by wide)

The Thang

Kettlebell Corner

  • 1-arm Rows x 15 each
  • American Hammers x 20
  • Swings x 15
    Mod: Side Carry – 5 parking spots each arm

Sandbag Corner

  • 2-arm Rows x 15
  • Ground to Shoulder x 5 each
  • Sandbag Burpees x 5
    Mod: Fireman Carry – 5 parking spots

Plate Corner

  • Overhead Press x 15
  • Drag Curls x 15
  • Plank Pull-Through x 5 each side
    Mod: Front Rack March

Block Corner

  • Curls x 15
  • Skull Crushers x 15
  • Chest Press x 15
    Mod: High Knee Step-Ups x 10

Came together in the middle after hitting all circuits for some merkin work to help PAX in the merkin challenge.

Moleskin

This was an intentionally arm-heavy beatdown. Talking to a few others, I’d heard Tuesday was leg-heavy. So today was about upper-body strength and controlled reps.

The cold air is still around, but you can feel the turn coming. The mornings aren’t quite as dark. The wind doesn’t bite quite as hard. And those who posted aren’t waiting for spring to get stronger.

Winter builds something different, especially the further north you get. It always feels long when you’re in it, and this one in particular felt longer than most. The dark mornings, the painful windchills, the frozen hands. But seasons turn whether we feel ready or not.

The men who keep showing up in winter are the ones who thrive in spring. Strength isn’t built in comfort. It’s built in consistency. In cold mornings. In repetition. In doing the work when no one is watching.

Nearly through the long winter. Keep pushing. Spring always comes.

As always, thanks for allowing me to lead. Until next time,

Pheidippides

PHP Code Snippets Powered By : XYZScripts.com