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F3 NorthWest Indiana

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Steamwhistle Posts

Pax attendance 2026

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 NAME TOTAL Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
4howa49101111116
Mister Brown3798875
Heisenberg3399744
Fat Tire3266776
Al Gore2663575
Boo Boo2573933
Mickey Tints2146443
Groening2115861
Pheidippides2066341
451974134
Mufasa1893033
20051873332
Loose Screw1504641
Editor1434322
O.G.1352231
Saluki1143040
LaLoyd930123
Atticus813211
Trader Joe402110
Mongoose310200
Bozo302100
Beaker200110
Buckets201100
bloodsport220000
Peyton210100
HHH210100
Scarecrow200011
Bumbles100100
Roadshow100100
Rainbow100100
PacRat100100
Yogi100100
Stitch100100
Lemonjello100100
Leap Frog100100
Excellent!100100
Golden Knight100100
Hatchimal100100
Shakedown100100
Sportmode100100
Excellent100100
Unicorn Sparkles100100
Logan (BooBoo)100100
HH100100
Dr. Scholl's101000
Pennywise100100
Lunch Lady100100
Bump100100
McClaren100010
Ramesses100100
Dr. Freud100100
Rusty100100
Mint100100
Curious George100100
Crash100100
Spartacus III100100
Chumbawamba101000
Stinker100100
Casper100100
Bowser100100
OCB100100
Wankles100100
Optimus100100
Lilo100100
Gummy Bear100100

BACKBLAST 03-14-2026 – The Mick’s Q that nobody wanted at Sauerpatch

BACKBLAST 03-14–2026 – The Mick’s Q that nobody wanted at Sauerpatch

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 28 deg F Not bad 

Pre-Ruckers – (5) Mufasa, The Mick, 4 Howa, Heisenberg, Trader Joe

Pax – (8) The Mick (QIC), Trader Joe, Mufasa, Federalli, La Llyod, Dr. Freud, Heisenberg, Editor

Warm-up​

10 Slllloooooowww Abe Vigoda

10 Bean Pickers

10 IST

10 Hill Billie

10 Toy Soldier

First Thang – 7 Circles of Hell

We started at the Pavillion.  We ran a circle (square really).  We stopped at the northeast side of the east volleyball court then the northwest side (by the bathrooms) then the southwest side (circle by the bridge over the water and finally back a the Pavillion.

At each of the 4 locations we did the same exercise.  The idea was to superset the muscle and get to something like failure or a burn as a result of limited rest between exercises.  We did seven rounds as follows:

(remember each round is 4 sets of exercises)

Round 1 – Legs – 15 IC Bonnie Blair

Round 2 – Legs – 20 Squats (slow and deep)

Round 3 – Abs – 20 Low Flutters

Round 4 – Abs – 20 LBC’s

Round 5 – Chest/arms – 25 Merkins

Round 6 – Arms – 15 Dips (using the picnic tables along the way and start and finish in the pavilion)

Round 7 – 5 to 7 Burpees (users choice)

Second Thang – Coupon Work – did this because I made everyone bring them

20 Bent over Rows

15 curls

15 Overhead Presses

Step-up Complex – 5 right leg, 5 left leg 5 right side 5 left side, 10 Calf raises

Rinse and repeat

Mary

We threw in 2 Mary exercised but I do not remember what.  Calf raises and planks I think

Moleskin

I picked up this Q because nobody had taken it by noon on Friday, so, I did my duty.  I could tell people were out so I was not sure anyone would even show up.  But 7 others chose to brave my circles of hell, and one chose to ruck with me.  This was my third Q at Sauerpatch and this one I was excited about.  I got the idea for supersets from HHH’s last Q there.  It has been a week since my Q, so, unfortunately, due to work commitments, I do not remember much about the mumble chatter outside of Dr. Freud and Mufasa discussing college basketball tourneys.

Supposedly, it was Form Week so at the end of each round we shared our pro-tips on the exercise we just completed.  Exercise most done wrong with tips offered up … yep squats.  Do em slow so you can do emright.  Butt over the heals, back straight, head up, arms for balance. Legs to 90 degrees.  You know the way.

I had plans for what I feel is going to be a great Q for the set-up at Sauerpatch on March 21 (yesterday but it will have to wait April as I ended up having to work the weekend of March 21.  If you read this Backblast and get to this part and are curious.  Let me know….

Words of Wisdom

I do not remember what we shared but we did have a brief conversation.  I offer the following quick hits:

As a leader – remember, one is too small a number.  AND

As a leader – people don’t work for you they work with you

Prayers

For Mick’s cousin with pancreatic cancer and the Pax with injuries

The Mick

Backblast The Hub 3/12/26 Sharing Makes the Perfect Q

6 PAX showed on a brisk morning to share knowledge, fellowship, fitness, and faith. Here’s what we did.

Warmup

Lot Lap (perfect high knees, Carioca, perfect buttkickers)

10ic Perfect Abe Vigodas

10ic Perfect IST

10ic Bean Pickers

10ic Arm Flaps (I’m thinking about calling this birds of a feather if I do them again)

10ic Willie Mayes Hayes

10ic Apollo Slowmos

10ic Perfect Perfect Perfect Merkins

10ic Perfect Perfect Perfect Squats

The Thang

overhead carry and drop weight in open field by farmhouse and grab 2 bricks

10ic front raise

10ic brick flys

10ic perfect man maker merkins

10ic side raise

repeato

Overhead carry to behind church
10ic 12 count curls with pause

Partner up 1 PAX 10ic Perfect dual weight rows while partner does Pickle Pointers

repeato

Mary

10ic toe taps on your back

Moleskin

First, thanks men for enduring a little different pace and style this morning. I appreciated the insights and it made me realize we have a large amount of collective knowledge. I’m definitely taking away Al Gore’s wisdom of full movements when doing shoulder workouts instead of just doing small, pumping movements. I’ll have to explore Pheidippides 180 strides per minute but I’m not sure I’m that dialed in. Plenty of other good advice was shared and I love how we can freely share advice without judgement and without being judged. We get a lot more when people feel free to share to the pool of knowledge.
It’s no secret I love this group and I keep finding new reasons to love it.

03/07/2026 AO Wicker Park  0600(preruck) 0700-0800 ‘Dungeons & D(m)erkins

Pax: 10x Optimus/ Lights Out / Trader Joe/2005/Beyonce/Mufasa/Coors/ O.G. / NutHouse(Q) / Destro (ruck)

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).

Disclaimer 

  • Not a Professional: “I am not a professional trainer, and this is a volunteer-led, free workout”.
  • Voluntary Participation: “You are here at your own free will and may leave at any time”.
  • Know Your Limits/Modify: “Modify as necessary based on your own injuries and fitness level”.
  • Risk Assumption: “You are responsible for your own well-being and assume all risks”.
  • FNG Check: Ask if there are any FNGs(Friendly New Guys) present. 

Warm-o-rama

  • 25x Side Straddle hops IC
  • 10x Bean Pickers IC
  • 10x Wind Mills IC 
  • 10x Toy Soldiers IC
  • Arm Circle Coplex IC (F/B/BF/BB/MNC/Phelps) 

The Thang: 

inspired by but not fully grifted from @spreadsheet from F3-Legion in Manteno! 

‘Adventure awaits, but first we must get gear.’ 

Mosey to the pavilion with coupons 

Shopping List: 

GearCost
Armor50 D(m)erkins
Shield50 Coupon Rows
Sword50 Pickle Pointers

We’ll pay the shopkeeper in 5

rounds of 

5 Merkins IC (3)

5 Pickle Pointers IC (2)

5 Coupon Rows IC (1)

Mosey to the playground with coupons— there are Gnolls about, we must tread lightly 

3 gnolls appear from the jungle gym, our heroes are not caught by surprise— 

1 Pax rolls a D20 for each monster  – 

On a roll of a 1, bear crawl around the playground  <— this happened

On a roll of 20, double the Exercise 

MonsterExcercise 
Gnoll Hunter – a roll of 13+ is a hitHit – 10x incline  merkins IC.        Miss – 10x Burpees OYO
Gnoll Flesh Gnawer – a roll of 14+ is a hit Hit – 10x incline merkins IC.        Miss – 10x Burpees OYO
Gnoll Withering – a roll of 12+ is a hit Hit – 10x incline merkins IC.        Miss – 10x Burpees OYO

Mosey to the side lot  with coupons— I smell orcs? Do you smell orcs? Maybe it’s just the whispers of the brown bear — 

1 Pax rolls a D20 for each monster  – 

On a roll of a 1, bear crawl 2x light poles

On a roll of 20, double the Exercise 

MonsterExcercise 
Orc Blade of Ilneeval  a roll of 18+ is a hitHit – 25x Sqauts IC.         Miss – 50x Sqauts CC
Orc Claw of Luthic  a roll of 14+ is a hitHit – 25x Sqauts IC.         Miss – 50x Sqauts CC

Mosey to Shelter where we began with coupons — Our Heroes find the shop ransacked – and 4 armed Girallon is enraged and coming at us! 

1 Pax rolls a D20 for the round. It will take 3 rounds to kill this monster, a terrible white ape with 4 arms and savage teeth still slick with the shopkeeper’s blood   – 

On a roll of a 1, 2-minute plank

On a roll of 20, double the Exercise <— this happened

Monster (3 rounds to kill it)Excercise 
Girallon a roll of 13+ is a hitHit – 10x Coupon Rows IC.         Miss – 5x Coupon Complex IC.     
Girallon a roll of 13+ is a hitHit – 10x Coupon Rows IC.         Miss – 5x Coupon Complex IC. 
Girallon a roll of 13+ is a hitHit – 10x Coupon Rows IC.         Miss – 5x Coupon Complex IC. 

Mary:

  • Good morning stretch
  • Willie Mays Hays
  • Hang out 

Announcements:

  • Fairhaven 5k sign up is live- if you know anyone willing to sponsor connect them with Crash
  • Easter beatdown is in the works – we have eggs bring candy to Q – site Q will collect it. (Promise not to eat) Roadshow is coordinating
  • F3 Southside Anniversary next Saturday details will be posted in Band (2005/Beyonce)

3rdF:

  • Please keep the prayer list in your prayers

Moleskin:

2 things I love D&D F3 – we had a fun time clearing the park of wandering monsters!! Will do this again, hope everyone enjoyed the beatdown! I think it moved quickly, and we got our Merkins and Rows in! Thanks for letting me lead, and thanks for playing Dungeons & D(m)erkins! Syitg Nuthouse

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