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F3 NorthWest Indiana

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Troy

June 17, 2025

06/17/26 @Troy Block Party 

Pax: 4 @coors / @roadshow / @ocb / @nut-house (Q)

Warm-Up (5-7 minutes)

Purpose: Raise heart rate, loosen joints, and prepare for cinder block work.

  • Dynamic Warm-Up (all in cadence, led by Q):
    • Mosey to get blocks and back (unless you want to use a coupon)
    • Side Straddle Hops (SSH): 20 reps (4-count)
    • Imperial Walkers: 15 reps (4-count)
    • Arm Circles: 10 forward, 10 backward (single count)
    • High Knees: 30 seconds, fast pace
    • Butt Kickers: 30 seconds, fast pace
    • Incline Dimond Merkins (on block): 12 reps (4-count)
    • Perfect Squats (no block): 15 reps 

Main Workout (35 minutes)

Part 1: Block AMRAP (20 minutes)

Format: Complete as many rounds as possible of the following circuit. Perform each exercise with a cinder block, then rest briefly (5-10 seconds) between exercises. Pax work at their own pace but push for intensity.
Exercises (all with cinder block unless noted):

  1. Jump Squats (no block): 12 reps
    • Squat down, then explosively jump up
  2. Block Swings: 12 reps
    • Like a kettlebell swing; hinge at hips, swing block between legs, then up to chest height.
    • Modification: Reduce range of motion or use lighter block.
  3. Block Goblet Squats: 12 reps
    • Hold block close to chest, perform deep squat, keeping back straight.
    • Modification: Bodyweight squats if needed.
  4. Merkins on Block: 12 reps per side
    • Place one hand on block, one on ground, perform merkin, switch sides.
    • Modification: Standard merkins or incline merkins on block.
  5. Farmer Carry Run/Jog/Hustle: 2 piece
    • Carry a block in one hand, run 2 piece, switch hands, run back.

Instructions:

  • Pax completes the circuit continuously, tracking their rounds.
  • Q calls “halt” every 5 minutes for a 10-count recovery (slow count to catch breath).


Part 2: Cardio Block Relay (12 minutes)

Format: Partner-based relay to spike cardio while still using blocks.  Do what you can!
Relay Structure:

  • 1:
    • Partner A performs Block Burpees or Burpees Pax choice: Burpee with block in hands, press block overhead at top.
    • Partner B parking lot curb to curb.
  • 2:
    • Partner A runs with a block 1/2 lot and back 
    • Partner B performs Block Curls

Cooldown & Stretch (3-5 minutes)

Purpose: Lower heart rate, stretch worked muscles, and prep for Circle of Trust (COT).

  • Slow Mosey: Walk 4 piece then return blocks as a group, shaking out arms. 
  • Static Stretches (hold each for 15-20 seconds):
    • Hamstring Stretch: Right leg forward, hinge at hips, switch sides.
    • Quad Stretch: Pull right foot to glute, balance, switch sides.
    • Shoulder Stretch: Cross right arm over body, pull with left, switch sides.
    • Downward Dog to Cobra: Flow between poses for back and core.

Circle of Trust (COT) (2-3 minutes)

  • Count-O-Rama: Pax count off.
  • Name-O-Rama: Each man says name, age, and FNGs (if any) get named.
  • Announcements: 1773 starts tomorrow for interested Pax / Sign up for 5k if you haven’t yet / F3 Tomorrow!
  • Ball of Man: Gather close, Q leads prayer

Moleskin:

We all have things we don’t do well. It’s easy to label these as “weaknesses” and avoid them. But what if you shifted your focus from the task itself to the process of improving at it? What if you decided to get good at getting better? This is where true growth lies. It’s about embracing the awkwardness of learning, celebrating small victories, and analyzing what went wrong without judgment. It’s the practice of trading the comfort of competence for the thrill of a challenge. When you intentionally work on something you’re not good at, you’re not just learning a new skill—you’re mastering the meta-skill of improvement. You learn how to learn, how to be resilient, and how to approach frustration with curiosity instead of defeat. The goal isn’t necessarily to become a world-class expert, but to become an expert learner / improver. This beatdown had cardio and block burpees in it – 2 things I am not good at in my current physical state; using an AMRAP format to let me improve and give the other Pax as challenging workout as they prescribed themselves was my plan; I think it worked well. Thanks for showing up and partying hard Troy! Thanks @coors for cofeteria chat! Way to push @ocb / @roadshow / @coors; thank you for coming! #syitg – @nut-house

Filed Under: BackBlasts, Troy Tagged With: #Troy, Coors, nuthouse, OCB, Roadshow Leave a Comment

June 6, 2025

Zone 5 @ Troy

AO: Troy

Date: 06/06/2025

PAX: Goon, OCB, Nuthouse, Optimus, Roadshow, Gummy Bear (me)


WARMRUP:

  • Arm Circles Complex IC, 10 Moroccan Night Clubs IC, 10 Overhead Claps IC, 10 Seal Claps IC All without dropping arms
  • 10 Perfect Squats IC
  • 10 Toy Soldiers IC
  • 10 WIllie Mays Hayes IC
  • Lot lap (6 piece)

THANG:

HERE’S THE RULES. 6 PAX line up on the South Curb of the lot. You’ve got a set time to complete the accompanying exercises. Once time’s up, every rep left uncompleted by anyone is a burpee for everyone.

–5 Minute Round–

  • 10 Full Lot Sprints
  • 100 Jump Squats

Breakdown: 3 PAX finished/ Everyone does 14 Burpees. Not bad

10-Count Rest

-3 Minute Round-

  • 5 Full Lot Sprints
  • 75 2-ct Mountain Climbers

Breakdown: Everyone Finished/ No Burpees

No Rest

-2 Minute Round-

  • 10 Full Lot Sprints

Breakdown: No finishers, Everyone does 18 Burpees

2 Minute Rest

-1 Minute Round-

  • 75 Side Straddle Hops

Breakdown: 1 PAX Finished, Everyone does 22 Burpees

Jog 6-piece lap 3 times as soon as burpees are done, tempo pace.

1 Minute Rest

MARY:

  • 12 LBCs IC
  • 12 Crunchy Frogs IC
  • 12 Freddy Mercuries IC

Around the Horn, Each PAX picks an exercise and leads it

  • Roadshow 12 Alabama Prom Dates IC
  • Nuthouse 12 Monkey Humpers IC
  • Optimus 15 Imperial Storm Troopers IC
  • OCB 15 Merkins IC
  • Goon 12 Low Flutters IC
  • Gummy Bear 15 Penguins IC

MOLESKIN:

Great coffee conversation about many things from Drag Queens to the Death Penalty. Had to be there, but the moral of the story is we as PAX can have lively enjoyable debate and all walk away with something learned and something new to think about!

Great work to all the guys. I said it at the beginning that some guys would finish each set, some wouldn’t and not to apologize or feel bad if you gave it 100%. That’s the whole point is just pushing your heart to its limit to strengthen it and if we fell short burpees help with that too.

In all likelihood we were probably in Zone 4 most of the time as I don’t feel any guys reached 180-200 BPM for the 3-5 minute sets we were doing, but the constant get up and do this without a break definitely pushed that heart exercise! Pleasure to Q you all, talk soon!

Nuthouse way to give full effort. You may not be at the level you were once at, but your effort shows, you get out there in the gloom and make every beatdown more enjoyable! OCB, way to push us with merkins when we’re tired and engage in good lively debate, love chatting. Optimus, thanks for going along with my Michigan jokes HA, I commented that I believe this is the first beatdown I Qed the poo outta someone, and thank you for your consistent support and concern about me brother! Goon, always a blessing to have you out in the gloom, way to lead the pack with many of the exercises. Roadshow, a quieter day and we missed you at coffee, but always a friendly presence and I really appreciate what you’re doing with the mileage challenge! Even tho I’m marathon training its pushing me all the more to not skip a run because I’m tired! Good luck today with whatcha got going on!

-GB

Filed Under: BackBlasts, Troy Tagged With: Goon, Gummy Bear, nuthouse, OCB, Optimus, Roadshow Leave a Comment

May 31, 2025

Going to School with GB

Date: 05/30/2025

AO: Troy

PAX: Optimus, Gummy Bear


Warmup:

Lots of stretching (8 minutes)


The Thang:

Jog to Highland Christian School Via the Bike Path and neighborhood (0.5 mile one way)

  • Combined do a burpee in every parking space of the church next door, see below
  • Play a little basketball and do a few pullups
  • Jog back to Troy

Moleksin:

Yup that was literally it. Prolly 70-80 Burpees each and maybe a dozen or two pullups and a mile run. The original idea was to have 1 guy doing burpees and everybody doing shots on the basketball hoop and once someone made it everybody would run around the lot and then relieve the burpee guy. Not gonna lie I love Optimus and we had a great time but a little frustratin when we continually get low numbers. I know we had some guys hurting or resting after a tough week, no worries at all. Just saying if there’s 20 something PAX that attend Northside of NWIND we shouldn’t be having 2 PAX workouts especially in May?? C’mon out guys we miss you and we need you for this thing to thrive. I like HHH’s idea for an AO posting challenge, I thought of another I may share. But Qs not just myself all of em put work into every beatdown, COT and backblast make it worth their while! I know I’m preaching to the choir cause the only ones who’ll read this are 4-6 day guys anyways lol

-Gummy Bear

Filed Under: BackBlasts, Troy Tagged With: Gummy Bear, Optimus Leave a Comment

May 28, 2025

BACKBLAST: Tuesday, 5/27/25 Kicking My Own Ass @ Troy

Date: 5/27/25
PAX: Kato, Nuthouse, Optimus, Heisenberg, OCB, Beaker

Warm Up
Bean Pickers x 15
Michael Phelps x10
Arm Circle Complex x10
Seal Claps x10
Skol Claps x10
Toy Soldiers x10
Willy Mayhayes x5
Hill Billy x10

The Thang
Run to the Wall
Pinkie Pies x 6
Step Ups x20
Leg Lifts Call x2 min [calling position 1,2,3,4]
Repeat

Run to the Bar and get into groups of two
AMRAP
52 Chin ups while the other does partial suicides
200 Squats while the other does walking lunges across parking lot and then runs back

Run back to parking lot for Mary

LBC X20
American Hammers x 20
Dead Bugs x 15
Ankle taps x 15

Moleskin – One Year Mark

Today marked a year since I first posted, and the best way to celebrate was by Qing a workout…. that and kicking my own tail a little in the process.

I definitely overestimated how much we could get through. We probably knocked out about a third of what I had planned. So… I owe the group roughly 312 merkins and 165 squats next time. Hold me to it.

That said, it was a great morning. Being out there with this group always reminds me why I keep coming back. The workouts are solid, but it’s the guys that make it something more.

I want to say thanks again to Kato for pulling me into this thing. Beyond just getting stronger, I’ve seen real changes in how I think, how I lead, and how I show up in other parts of life.

Grateful for the men who’ve encouraged me, challenged me, and helped me keep going on the hard days. Looking forward to another year of getting after it. One rep at a time.

Filed Under: BackBlasts, Troy Tagged With: Beaker, Gummy Bear, Heisenberg, Kato, Manniversary, nuthouse, OCB, Optimus Leave a Comment

May 24, 2025

BACKBLAST: Tuesday, 05/20/25 Troll Bridge @ Troy

Date: 05/20/25

PAX: Gummy Bear and Roadshow (QIC)

Warm Up:

  • 10x IC Windmills
  • 10x IC Seal claps
  • 10x IC Skol claps
  • 10x IC Michael Phelps
  • 10x IC Bean pickers
  • 10x IC Toy soldiers

The Thang:

Slow 1:

  • 10x 6 count Superman Merkins
  • 10x IC Goblet squats
  • 10x IC Coupon American Hammers
  • Repeato

Tempo 1:

  • 10x Double down double up burpees (two Merkins and two squat jumps per burpee)
  • 25x IC SSH
  • 20x IC Alabama prom dates
  • Repeato

Slow 2:

  • 20x 4 count Back Widow Merkins (easier to demo than explain)
  • 10x IC Coupon squat thrusters
  • 10x IC Bay City scissors
  • Repeato

Tempo 2:

  • 10x OYO Blockies
  • 20x IC Mountain climbers
  • 20x IC Pickle pounders

Moleskin:

It rained. So I took this opportunity to try out some new exercises I grabbed from YouTube – the Superman Merkins and Back Widow Merkins. Both were interesting. The Superman ones were a little hard to figure out the counting for, but I think we got it. I will definitely use these again. I tried to mix very slow movements with tempo movements (normal speed in this case). I think it went well. Thanks to Gummy for coming out! I might have just gone home after a while with no one there.

Not much else to write. I’m several days late, and I’ve been very busy, so I’m cutting this backblast here. #SYITG

Filed Under: Troy, Uncategorized Tagged With: Gummy Bear, Roadshow Leave a Comment

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May 2025

  1. Heisenberg (27)
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