F3NWInd

F3 NorthWest Indiana

BackBlasts

BACKBLAST – 8/5/26 – Audible on QSchool

The Dump A.O.

Cool-ish, high 60’s. With that Dump breeze, it was cozy. When 0530 rolled around, it was GB, DrS, and I. FNG showed up and Clark Kent did too (eventually)

This was originally QSchool, but no one ready to Q was able to post. So we converted this to a 5K prep bootcamp

PAX: Gummy Bear, Dr. Scholl’s, Clark Kent, FNG (Klinger)
Q: PacRat

WarmUp

0530

F3 Mission / 5-core / Credo during baby arm circles

Bean Pickers x10 IC
Arm Warmup Complex x10
(FNG shows up)
reiterate F3 Mission / 5-core / Credo during baby arm circles
Abe Vigoda x10 IC
Perfect Squats FTH x10
Perfect Merkins x10

TheThang – Mileage and Merkins

Indian run to the Amp 2.0, drop off water, etc
10 Merkins IC

Indian run to the Stairs, run/walk to the top
(Clark Kent met us there)
10-count
10 Merkins IC

Indian run to the Fire Dept
10-count
10 Merkins IC

Indian run back to the Stairs, run/walk to the top
Grab Clark Kent’s stuff
Mosey back down

Indian Run back to the Amp 2.0
10 Merkins IC

Indian Run back to the start point
10 Perfect Merkins

0615

Moleskin

There you have it – 100 merkins and mileage. Has to be close to 2 miles. FNG was not ready for a bootcamp, but he’s more ready than most of us all. Combat veteran, real heroic stuff. He’s running a mission to partner alongside men with mental issues to help them grow and overcome. He works at the V.A., so he lives and breathes this stuff. I’m hoping he sticks. He’s the perfect guy for F3 and I know he has a lot to offer us

Announcements / COT / Etc. We’ll do QSchool another time

73’s

PacRat
KD9GNS

F3 Troy 08/04/26 The Murph # 8 of 12 2026

Location: Troy
Pax:  5 Pax

Roadshow/ Pacrat/GummyBear/Optimus/NutHouse

The mission of F3 is to plant, grow, and serve small workout groups to invigorate 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.  We leave no man behind, and no man where he started. 

5 Core Principles 

1) Free of charge

2) Open to all men

3) Held outdoors(rain or shine)

4) Peer-led (rotating leadership)

5) End with a Circle of Trust (COT).

I am not a professional. The workouts we do are voluntary and physically rigorous, and we will be working out on uneven ground in varying visibility. There are inherent risks involved. By participating, you assume all risks for your health and safety, and you agree to take full responsibility. If you are under 18, you must be accompanied by your father or a male legal guardian.

  • Warm up OYO or start if you are slow

The Thang 

Murph 

1Mile

300 squats / 200 Merkins / 100 Pull ups – standard or Aussie

Moleskin – 8 Murphs in – Murph still sucks – but that is sort of the point of it. Good work, gang!

📝 Backblast: Modified Murph (August Edition)

AO: The Hub

QIC: O.G.

PAX: Mufasa, Lights Out, HHH, Editor, Atticus, Saluki, Dr. Freud, Campbells

The Thang

The PAX gathered in the gloom for a classic hero workout with a “Crowd Pleaser” twist. We rocked the Modified Murph.

1 Mile

100 Sandbag Rows

200 Merkins

300 Squats

1 Mile

The PAX were free to choose how they wanted to complete the task and put in the work.

The Odyssey

Date: Monday August 3rd, 2026

PAX: Mr. Incredible, Little Minion, Gummy Bear, Optimus, Pacrat, O.G.

WARMUP:

  • ACC w/ Core Principles + Mission Statement
  • Toy Soldiers
  • Beanpickers
  • Willie Mayes Hays

THE ODYSSEY:

Journey home from the battle of Troy. Our first stop brought us into the Cyclop’s Cavern (aka the bottom of the amp) and we had to climb our way out by doing the following at each level:

  • 5 Incline Merkins IC
  • 5 Decline Merkins IC
  • 5 Dips IC
  • 5 Step Ups IC (8ct)
  • 5 BSS R IC
  • 5 BSS L IC

After 3 rounds up the Cyclops awoke and we had to sprint the rest of the way to get away. We sprinted all the way to the isle where Circe the witch lives. In a cruel trick she turned us to pigs! We had to do the following to get to Odysseus to warn him!

  • Bear Crawl up the Grass hill

After warning Odysseus in time we were tranformed back and headed off on our journey (indian running) to Hades (Baby Patmos) There we did the following

  • 1 Pullup
  • 2 Pullups
  • 3 Pullups
  • 2 Pullups
  • 1 Pullup

Amid the pullups we recieved a prophecy from Tyreeseus about where to head next. We journeyed around the lake, onto 85th, back into the entrace to the subdivision and right along the brick wall by the pond. There the call of the Sirens telling us to quit the following exercise was strong but my men stood strong against it.

  • PAX wall sit while 1 PAX does 5 Burpees (Continue til all PAX have burpeed)

After resisting the sirens calls we journey home thankful we could see Ithaca at last. But a storm blew in and blew us East into a couldesac where Calypso fed us the lotus flower. So we had to perform the ultimate flower to escape.

  • Moby’s Pushup Challenge (Flower Song)

Finally after defeating the lotus flower we set sail for Ithaca (parking lot) When we arrived the suitors needed to be vanquished by an back and forth attack thus we did the following.

  • Ladder 7-10 Burpees & WW1s

Victory at last we made it home and reclaimed Penelope and the throne!

MOLESKIN:

I had find designing this one off of a very cool story. The movies awesome I saw it 3 times already! Themes are hard because if you force the theme too hard the workout could suck. Like I originally tried to fit in the Laestradonians, Cilla, and battle of troy and that was too many stops and the run would’ve been out of order. Gotta prioritize the men getting what they need and then the whole story and having fun! After all we are here to become better leaders and I had a great time leading today.

Pickup a Q this month if you can. If you’ve never Qed, come to Q school it will be very soon look out for it. Love you all have an awesome day!

-GB

BACKBLAST: Saturday, 8/01/26 Ultimate Frisbee @Colonel Wheeler

33 PAX 5 of which were FNGs. Great turnout! The PAX must love playing in the rain. Looks like we might have bought another month of Frisbee for now. Welcome FNGs and always great to see Scarecrow!
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