F3NWInd

F3 NorthWest Indiana

The Hub

Back of the line, 59

WARMUP

  • Good Morning x5 
  • Michael Phelps x10 IC
  • Abe Vigoda x10 IC
  • 8ct Imperial Hillbilly x10 IC 
  • Toy Soldier x10 IC
  • Daft Punk x5 IC

THE THANG

  • Merkin x10 IC
  • Goblet Squat x10 IC
  • Curl x10 IC
  • Skull Crusher x10 IC
  • Swing x10 IC
  • Bent-over Row x10 IC
  • Light Pole lap
  • Repeato the set 4.9 times (total 5 x10 + 1 x9)

MARY

  • 59-second Intervals
    • Wall Sit (NO HANDS)
    • High Flutter

MOLESKIN

Whether I’m ready or not, the 50’s and I are parting ways very soon. I’ve been struggling with this transition but am realizing that this inevitability is no different than any other scenario we face every day. It’s all a matter of perspective. I can call it a struggle or I can view it as an opportunity, a curse or a blessing, a burden or a gift. Recognizing a blessing can oftentimes be difficult because we take so much for granted. One blessing that is readily obvious is YOU, this group of faith based leaders and high impact men and the place you hold in my heart. I know I am truly blessed with so much and you are one of those gifts. Thank you, whether you realize it or not thank you, and know I don’t take you for granted.

Prayer intentions were for Lights Out’s dad & family, Mufasa, Scarecrow & Jennifer.

BACKBLAST: 6/17/25 @ The Hub: 3 10s and a JBL

9 PAX ventured out on a balmy morning for intentional reps and lots of sweat.

WARM-UP

SSH x 20IC, Bean Pickers, Hillbillys, Arm Circles (front and back), Knee Raises, Hip Openers: All x 10IC, Perfect Squat, Perfect Merkin, Perfect 2-arm Row: All x10IC, and finish with 10 Body Builders IC.

THE THANG:

Mosey to the parking lot line with coupon. We completed the following 10 exercises all with slow and deliberate civilian count reps x 10 for each exercise: Coupon Squat, 2-Arm Row, Merkin, Curls, Front Raise, Military Press, Skull Crushers, 1-Arm Row (10 reps each arm), Calf Raises, Coupon Complex.

Then, we kept the same exercises above in the same order, but added the JBL twist. JBL stands for: Jog, Bear Crawl, Lunge. So, we went 10 parking lot lines, starting with the jog down and jog back and then repped as many coupon squats until the last PAX completed 10 reps. Then, we bear crawled 10 parking lot lines, jogged back and completed as many 2-Arm Rows until the last PAX completed 10 reps. Then, we lunged 10 lines, jogged back and completed as many merkins as possible until the last PAX back completed 10 reps. Etc., etc., through all 10 exercises. Thus all PAX did at least 10 reps for each exercise, with the most reps varying between 12 and 37, depending on the exercise and PAX. The 10-10-10+ as I like to call it!

I then quickly added up all the max reps for the 10 exercises, with our total coming to 205 max reps. We quickly partnered up and each partnership had to complete 205 total reps of any of the above exercises they chose, with the timer being the partner jogging down to the far light post and back.

We then carried our coupons back to the flag.

MARY:

We had just enough time for a few ab exercises. We completed 10 LBCs IC, 10 Freddie Mercurys IC, and 90 seconds of Homer to Marge.

MOLESKIN: I was doing a few minutes of broga before typing this, and realized how smoked my shoulders are! Thanks for all the dedication and grit this morning, men! A tough workout with little chatter, but I didn’t hear a single person complain. O.G. was my partner at the end, and that guy just pushes and pushes; thanks for pushing me!

I love grabbing the Q because it really does make me work just a little harder than I normally would, and that’s not a bad thing. I try and push myself pretty hard most days, but when all eyes are on you when you lead, you seem to find just a little extra. That’s a lot like life and leadership in any respect. Lead well, bros, in all you do as you never know who is watching. I can guarantee you this: Someone IS watching you! Be the leader they need you to be; be the leader I know you can be. You are all great leaders.

We prayed for Lights Out’s Dad, for Mufasa to find employment soon, and for Scarecrow’s upcoming marriage. I’m so grateful for the 8 brothers that came out today. If you weren’t there, though, please know you are missed. Truly! Hope to see all of you out in the gloom soon! Until next time, much bro love.

HYROX @ The Hub

WARM UP:

Run in Place; Stationary Knee Highs, Stationary Butt Kicks, Stationary Side to Side, ARM Circles, Hill Billy Jacks & Bean Pickers

THE THANG:

8 STATIONS: walking lunges w/coupon option, run 300m; coupon farmer carry, run 300m, 50Ib sled push, run 300m, coupon squats, run 300m, burpee broad jumps, run 300m, jump rope, run 300m, wall ball partner toss, run 300m – pax did this for 45 minutes, rotating stations every 2 minutes.

Pax took a break half way through – we formed a big circle and “let the bodies hit the floor” every time we heard “let the bodies hit the floor” from the song … “let the bodies hit the floor” – we did that until Pax stopped letting their “bodies hit the floor”

MARY:

Billy Blanks IC x 8 – switch feet

Front Kicks IC x 8 – switch feet

Side Kicks IC x 8 – switch feet

MOLESKIN:

Thanks to Class Act for letting me borrow the sled, that was a joy of fun. Also, good work to all of you Pax – working your way through the stations and putting effort into each 300m run. I’ll be incorporating more Hyrox exercises into my Q’s as we move forward into 2026. Until next time … See you in the gloom!

Aye’

Peyton

Classic Rock and Metal Party @ The Hub

9 PAX came out on a warm morning to feel their heartrates increase with the tempo of the music. We had a song to serve as a timer for each station and parts of other songs served as some moseying music. We also had 100% attendance at coffee!

Warmup – “The Runner” – Manfred Mann’s Earth Band (4:41)

  • Good morning x 5 IC
  • Bean Pickers x 10 IC
  • Imperial Stormtrooper x 10 IC
  • Hillbilly x 10 IC
  • Wood Chop x 10 IC
  • SSH x 25 IC

Reverse light pole lap to the portico (“Let’s Go” – The Cars)

The Thang

Come Sail Away – Styx (6:06)

Rotate through each exercise, start at 10 each, then 9, 8, 7…etc… for the duration of the song

  • Perfect Squats
  • Perfect Merkins
  • WWI

Mosey back to the flag (Holiday Road – Lindsey Buckingham)

Working Man – Rush (7:10)

Rotate through each exercise, start at 10 each, then 9, 8, 7…etc… for the duration of the song

  • Coupon Complex
  • Jump Squats

Mosey to MO7 Hill (Running on Empty – Jackson Browne)

Ride the Lightning – Metallica (6:37)

Rotate through each exercise, start at 10 each, then 9, 8, 7…etc… for the duration of the song

  • Top of the hill – Plank Push-ups
  • Bottom of the hill – In/Outs

Mosey to the large parking lot just East of MO7 (Runnin’ Down at Dream – Tom Petty)

Through the Fire and Flames – Dragonforce (7:22)

Rotate through each exercise, start at 10 each, then 9, 8, 7…etc… for the duration of the song

  • Burpees
  • Merkins
  • Mountain Climbers (both legs=1)
  • Hold Al Gore or rest a 10 count

Level Complete Tone from Super Mario Brothers

Parking lot lap back to flag

Mary – Some very light stretching

Moleskin

Well that wasn’t easy…which is why we’re all here. I told Fat Tire right before we started that I wrote the workout a week ago and thought it sounded great all week, then woke up this morning and thought it was going to fall flat. But it turned out exactly as I’d hoped. The music threw me off calling out the warmup but otherwise I think it added to the workout. Looking back, I realize how the conversation died out right around the time the music picked up. We were all happy and chatting during the first, slow set with Styx as our soundtrack. I asked everyone to focus on form and really taking their time to do good work on the first 2 stations. Working Man for station 2 felt long, even though it was only a minute longer than Come Sail Away. But Rush (and later Dragonforce) have a way of providing false finishes. Personally, the workout really got hard when we got to the hill, and Metallica started playing. I was the only one who knew what the 4th station held, so the challenge of the 3rd station was a bit concerning…though in 6 1/2 minutes, even though it was the second shortest song, that’s the station people got closest to getting the count down to one.

The longest, fastest song for the 4th station was entirely intentional and created the greatest challenge. Great to see everyone jump right in and really get at it for 7 1/2 minutes. There were struggles there, and everyone was comparing HRs at coffee, so people really pushed themselves. For those who don’t know that song well, the entire last minute seems like the song is ending, and it just keeps going. And everyone just rolled with it and kept going. Great work!

I mentioned this in COT, but I thank God every day for the ability to push my body the way I can, and despite a few more aches and pains, to be able to do things now at 43 that I could barely do when I was 30. And to look around and see 8 other guys at so many different ages pushing themselves so hard is inspiring. I know that no one in this group takes these things for granted. Having the physical ability to get up, get out, and push ourselves on a daily basis is truly a gift, and I’m grateful to be able do these things with all of you.

Thanks for allowing me to lead…and indulging my fondness for European speed metal.

Until next time, Pheidippides