F3NWInd

F3 NorthWest Indiana

#backblast

BACKBLAST: Tuesday, 11/18/2025 “The Tin Man” @ The Hub

📣 Backblast: The Tin Man 📣

  • Date: 11/18/2025
  • AO: The Hub
  • Q: O.G.
  • PAX: Campbells, HHH, Lights Out, Heisenberg, Dr. Freud, O.G.
  • Weather: 39 Degrees and Raining

🎬 The Scene

The flag was planted 🏴and cones setup at 10 yard intervals (total of 40 yards) this morning … just as the Sky Q decided to open the faucets 🚰. It was the kind of morning where the fartsack feels extra warm 🛌 and the gloom feels extra gloomy.

The irony was not lost on the PAX: We came to do a workout called “The Tin Man” 🤖, and we spent the entire hour getting rained on. Theoretically, we should have all rusted solid by the warm-up. But the Pax of NWIIND are made of stronger alloy than that. We didn’t squeak; we splashed 💦.

We stuck to the pavement today, which meant every step resulted in a satisfying SPLASH and every run carried the high probability of hydroplaning 🏎️💨.

🌡️ Warm-o-rama

We circled up on the wet asphalt to loosen the bolts.

  • Good Mornings: 10 IC ☀️ (Rain drops hitting the face wakes you up fast)
  • SSH: 20 IC 🤸 (Creating our own splash zone)
  • Imperial Walkers: 15 IC 🚶
  • Shoulder Complex: 10 IC 💪
  • Mountain Climbers: 10x IC 🏔️ (Testing the grip on the slick surface)
  • Bean Pickers: 10x IC 🌿
  • Mosey: A quick lap around the AO to see where the deepest puddles were hiding 🏃‍♂️.

☠️ The Thang: “The Suicide King” 👑

The Tin Man wanted a heart, but today the PAX were just trying to keep their footing.

Round 1: The Burpee Ladder (The “Grinder”) 🪜 We lined up for suicides on the blacktop. Start line Tax: 5 Burpees at the start line (getting fully wet immediately).

  • 🚧 Run to Cone 1: 10 Merkins. Back to start.
  • 🚧 Run to Cone 2: 20 LBCs. Back to start (Grinding the tailbone into the wet concrete).
  • 🚧 Run to Cone 3: 10 Carolina Dry Docks (More like “Carolina Puddle Docks” 🌊). Back to start.
  • 🚧 Run to Cone 4: 20 Mountain Climbers. Back to start.
  • Mumblechatter analysis: High 🗣️. Mostly chatter about puddles or how surprisingly slippery painted parking lot lines are when wet.

Round 2: There and Back Again … A Wet Bear’s Tale 🐻 Start line tax: 10 Hand-Release Merkins (Chest to the pavement, press out 👐).

  • 🔙 Backwards Run to Cone 1 ➡️ Bear Crawl back.
  • 🔁 Repeat for Cones 2, 3, and 4.
  • Visual: Bear crawling on wet pavement is a traction nightmare ⛸️. It was like watching Bambi on ice, but with more grunting. 4-wheel drive was definitely failing.

Round 3: The “Elevator” – 💥 Start line tax: 10 Bobby Hurleys (Careful on the landing 🏀).

  • 🏃‍♂️ Suicides to Cone 1, then 1+2, then 1+2+3, then all 4.
  • We exploded out of the turns, trying not to wipe out on the corners. Squeaky shoes everywhere 👟.

⏱️ The Finisher: E.M.O.M. (8 Minutes)

Because wet coupons weigh more. It’s science 🧪.

  • Odd Minutes: 10 Coupon Complex 🧱.
  • Even Minutes: 40-yard run to Cone 4 & back (80 yard total) 💨.
  • The rain picked up ⛈️, the breathing got heavier, but nobody quit.

Mary

We circled back up, thoroughly soaked 💧.

  • Flutter Kicks: 15x IC (Kicking up water 🏊).
  • 45 Sec High Plank.
  • Freddy Mercuries: 15x IC 🚲.
  • 45 Sec High Plank.
  • Box Cutters: 15x OYO 📦.
  • 45 Sec High Plank to close it out.

⚔️ COT / Moleskin

The Tin Man 🤖 started his journey rusted solid. He couldn’t move because he had been caught in the rain without an oil can.

Today, we voluntarily stepped into the rain. Most of the world stayed dry in bed this morning. They looked out the window, saw the weather, and rolled over 😴. But you men showed up to grind it out on the pavement.

Life is going to rain on you ☔. There will be storms at work, in your relationships, in your marriage, and/or with your health. If you stand still during those storms, you will rust. You will lock up. You will become immovable and useless.

The only way to keep the rust off when the rain comes down is to keep moving. The motion creates the heat 🔥; the heat burns off the rust. The brotherhood provides the oil 🛢️.

You proved today that you aren’t made of tin. You’re made of iron, and iron sharpens iron—wet or dry.

Go lead.

BACKBLAST: Tuesday, 11/11/2025 Grizzley Gauntlet @ The Hub

📣 Backblast: The Grizzley Gauntlet 📣

  • Date: 11/11/2025
  • AO: The Hub
  • Q: O.G.
  • PAX: Campbells, 2005, Saluki, HHH, Lights Out, Heisenberg, O.G.
  • Weather: A crisp 24 (feels like 16) degrees, perfect for making bad decisions

At 05:30 on the dot, 7 men of steel (or at least mild-to-moderate foolishness) gathered in the gloom, blissfully unaware of the suffering to come. The Q had 8 cones, a plan, and a complete disregard for the PAX’s core muscles.

🔥 Warm-o-rama: The “Perfection” Phase

The Q, having apparently read a book on “how to be needlessly specific,” decided we wouldn’t just do warm-ups; we’d do them perfectly.

After the standard (SSH, ISTs, Hillbillies), we enjoyed:

  • The 8-Count “Perfect” Sumo Squat: This is where the Q counts to 8, but it feels like 20. We did 5 of them.
  • The 8-Count “Perfect” Pushup: See above, but with more groaning. 5 more of these 8-second-long monuments to suffering.

We finished with some Bean Pickers and Arm Circles, but the PAX were already suspicious.

🐻 The Thang: The 8-Cone “Grizzly Trap”

PAX partnered up for a 4-round “Finish Together” Dora. This is where we separate the men from the… well, the men who are slightly less tired.

The Pacer’s loop was a special kind of stupid, designed by someone who hates both legs and arms:

Run (20 yds) ➔ Bear Crawl (10 yds) ➔ Run (20 yds) ➔ TURNAROUND ➔ Run (20 yds) ➔ Walking Lunge (10 yds) ➔ Run (20 yds)

That 10-yard “Grizzly Trap” of Bear Crawls and Lunges was a certified crowd-hater. Beautiful.

While one partner was off enjoying that, the other was grinding on:

  • Round 1: 100 Hand Release Merkins
    • The group finished together. Strong work.
  • Round 2: 150 Coupon Swings
    • A few PAX were eyeing the woods, perhaps looking for a bear to fight. Seemed easier.
  • Round 3: 150 Curls (Strict Form!)
    • Mr. Q, noted the grunting. This was not as easy as it looked.
  • Round 4: 150 LBCs (with good form)
    • “Wait, aren’t we doing Mary… after this?”
    • “Yes. Yes, we are.”

🥪 Mary: The 8-Minute “Ab-Sandwich”

We did not simply do ab exercises. We created an Ab-Sandwich, where the bread was 30 seconds of High Plank.

  • Freddie Mercurys (15x IC)
  • …DIRECTLY INTO 30 SECONDS OF HIGH PLANK!
  • American Hammers (15x IC)
  • …DIRECTLY INTO 30 SECONDS OF HIGH PLANK!
  • Box Cutters (15x IC)
  • …DIRECTLY INTO 30 SECONDS OF HIGH PLANK!
  • Flutter Kicks (15x IC)
  • …DIRECTLY INTO 30 SECONDS OF HIGH PLANK!

By the final 30 seconds, the collective shaking of the PAX’s core muscles probably registered on the Richter scale. It was a glorious, painful, and perfect end.

🙏 Circle of Trust (CoT)

We gathered together to memorialize this beatdown …

  • Count-o-rama: 7
  • Name-o-rama: Campbells, 2005, Saluki, HHH, Lights Out, Heisenberg, O.G.
  • Announcements: Everyone Hates O.G.

💡 Words of (Questionable) Wisdom

Men, we just ran a ‘Grizzly Gauntlet.’ It was a choice. We chose to run to the cones, we chose to bear crawl and lunge when it sucked, and we chose to work for our partner.

Each day, you’re going to face gauntlets you don’t choose. A problem at work, stress at home, a personal failure. You can’t control when they show up. But because you showed up here and willingly faced this gauntlet with your brothers, you are sharper and more prepared for the ones you can’t control.

Don’t run from the hard things today. Attack them, just like you attacked those Bear Crawls. Be the man who runs through the gauntlet.

Honored to lead you men. SYITG.

09/04/25 Wicker Park / Ruck Beatdown 

PAX: @crash / @gummy-bear / @nut-house (Q)
F3 Beatdown: 45-Minute 2.5K Ruck with Strength Stations

Warm-O-Rama (3 minutes)

  • SSH (Side Straddle Hops): 15 IC (in cadence)
  • Good Mornings: 8 IC (ruck on, slow for core/hamstring activation)
  • Ruck Squats: 10 (ruck on, controlled, chest up)
  • Arm Circles complex: 10 F-B-BF-BB

The Thang (38 minutes)

A 2.5k ruck with a strength station at each 1/2 kilometer (0k, .5k , 1k , 1.5k , 2k ,2.5K ). Each station has simplified strength exercises (bodyweight and ruck-based, including swings and carries). PAX ruck together between stations at a brisk pace

Station 0 (Starting Point, 0k)

  • Ruck Swings: 10 (kettlebell-style, hip hinge, to chest height)
  • Ruck Squats: 10 (ruck on, weight in heels)
  • Ruck Overhead Press: 10 (press ruck from shoulders to overhead)
  • Ruck Farmer’s Carry: 1st 50 yards out  (coupon in one hand, switch halfway)

Ruck to 1k: Ruck .5 kilometer briskly

Station 1 (.5k)

  • Ruck Swings: 10 (focus on explosive hip drive)
  • Ruck Lunges: 8 per leg (ruck on, step forward)
  • Ruck Curls: 10 (slow, controlled)
  • Ruck Suitcase Carry: 1st 50 yards out  (coupon in one hand, switch halfway)

Ruck to 2k: Ruck .5 kilometer 

Station 2 (1k)

  • Ruck Swings: 10 (reinforce proper form)
  • Ruck Bent-Over Rows: 10 (pull coupon to chest, back straight)
  • Ruck Pickle Pointers: ruck on hipd
  • Coupon Farmer’s Carry: 1st 50 yards out  (coupon in one hand, switch halfway)

Ruck to s3: Ruck .5 kilometer

Station 3 (1.5k) <turn around>

  • Ruck Swings: 10 (keep core tight)
  • Ruck Single-Leg Glute Bridges: 8 per leg (ruck on hips, one leg extended)
  • Ruck Tricep Extensions: 10 (coupon overhead, lower behind head)
  • Ruck Rifle Carry: 1st 50 yards out  (coupon in one hand, switch halfway)

Ruck to s4: Ruck  .5 kilometer

Station 4 (2k)

  • Ruck Swings: 10 (final swing set, max effort)
  • Ruck Goblet Squats: 10 (hold ruck at chest, squat deep)
  • Ruck Clean and Press: 10 (ground to chest, then overhead)
  • Ruck Farmer’s Carry: 1st 50 yards out  (coupon in one hand, switch halfway)

Ruck to Shelter 1 : Ruck final .5

Cool-Down and COT (Circle of Trust) (3 minutes)

  • Count-O-Rama: Count off PAX.
  • Name-O-Rama: PAX share names/nicknames.
  • Announcements: Share F3 events
  • Ball of Man: Prayer

Moleskine / WOW

Don’t let perfect be the enemy of good! I had a 5th round planned, but we didn’t get to it. It was good! Often in life, we strive for perfection and don’t celebrate the good. It was good today – Crash(ed) was back in the rotation, the air is crisping up, a sign that fall will be here before we know it. The 3 of us got out to get some work in (knocking out one bingo square with 2.5 K ruck and getting started on a few more!) I hope you all can celebrate the little wins today! #syitg -Nuthouse

08/21/25 – Wicker Park Beatdown:  Chest-o-rama The Return! 

Date: 08/21/25

Coupon: Always

AO: Wicker Park – Shelter 1 

PAX:  @ocb / @gummy-bear / @optimus / @kato / @nut-house (Q)

Warm-O-Rama (Main Lot, 5 minutes)

  • Side Straddle Hops (SSH): 20 IC (in cadence)
  • Arm Circles complex: 10 forward, 10 backward IC
  • Merkins: 10 IC (slow to warm up chest)
  • Windmills: 10 IC (stretch upper body)

The Thang (35 minutes)

Part 1: Coupon Crusher (Shelter, 7 minutes)

AMRAP (as many reps as possible) in 60 seconds, 15-second rest between. 

  • Coupon Chest Press: Lie on back, press coupon up, focus on chest.
  • Coupon Overhead Press: Standing, press coupon overhead for shoulders.
  • Coupon Curls: Bicep focus, keep elbows tight to body.
  • Skull Crushers: Overhead, lower coupon behind head.
  • Merkins

Part 2: DORA in the Lot (Shelter , 13 minutes)

Partner up for a DORA. One PAX does exercises, the other runs a parking lot lap – switch. Cumulative goals:

  • 100 incline Merkins (hands on coupon, feet on ground)
  • 150 Coupon Rows (bent-over, row with coupon)
  • 200 Coupon Bench Press (on your 6 – benching) 

Part 3: Coupon Finisher (Shelter, 10 minutes)

PAX hold coupons in Chest Goblet Press Carry (coupon tight to chest, elbows out, engage pecs) for a slow 2 Piece. Then circle up for Merkin Mania (5 minutes):

  • Standard Merkins: 15 OYO (on your own)
  • Wide Merkins: 15 OYO (target chest)
  • Diamond Merkins: 10 OYO (target triceps)
  • Plank Hold: 45 seconds (core stabilizer)
  • Slow Merkins: 10 IC (3 seconds down, 1 up, max burn)

Part 4: Coupon Crusher (Shelter, 7 minutes)

AMRAP (as many reps as possible) in 60 seconds, 15-second rest between. 

  • Coupon Chest Press: Lie on back, press coupon up, focus on chest.
  • Coupon Overhead Press: Standing, press coupon overhead for shoulders.
  • Coupon Curls: Bicep focus, keep elbows tight to body.
  • Skull Crushers: Overhead, lower coupon behind head.

6 Minutes of Mary (Shelter, 4 minutes)

  • American Hammers: 15 IC (obliques)
  • LBCs (Little Baby Crunches): 20 IC
  • Low Flutter kicks: 20 IC 

Moleskin / WOW:
It’s been a strange week for me. Thanks to Pax for coming out to join me in the gloom today. I shared a lot about where my heart is right now. Gummy Bear, I appreciate you kicking off a second round of prayer for me. I’ve been reflecting a lot on my place in the world, probably similar to what most men my age are going through.
One theme that keeps coming up in my journal is ‘Courage’ and my struggle with trusting that there is a plan for all of us. I’ve realized that the first act of courage is listening. A call to change can come as a whisper—whether it’s an unease with your current situation, a dream that won’t fade, or a value you can no longer ignore. All of these are resonating with me right now. Courage manifests in action, often small and imperfect. The first step might be a conversation, a resignation letter, or a commitment to learn something new. These acts don’t require perfection—just movement. So, I am resolving to move courageously knowing and trusting whatever the outcome is will be as it should be.
The dedication of this group to show up has inspired many changes in my life, beyond just improving my V02 Max and waistline. My hope for all of you is that whatever you are struggling with today, you find the courage to face it and the humility to lean on your support systems (F3!). Take good care, everyone. Thank you for letting me lead today. See you in the gloom. — NutHouse

07/10/25  Full body  / zone 1 – @Wicker Park

Pax: @ocb | @kato | @gummy-bear | @nut-house (Q)

1. Warm-Up (5-7 minutes)

•  Side Straddle Hops (SSH): 15 in cadence (IC). Light hopping, arms swinging.

•  Good Mornings: 10 IC. Slowly stretch your hamstrings and back, with a slight bend in your knees.

•  Arm Circles: 10 forward, 10 backward IC. 

•  Slow High Knees: 20 seconds, marching in place

•  Zone 1 Cardio –  Walk: To the outdoor body weight gym at Wicker Park. Pick up a coupon, walk at a brisk but easy pace (Zone 1), and focus on posture.

2. The Beatdown (30 minutes, Full-Body Strength with Zone 1 Cardio)

Three circuits, each hitting upper body, lower body, and core, with Zone 1 cardio intervals for recovery. Use coupons for strength, adjust weight/reps for scalability. Count IC where noted; otherwise, on your own (OYO). Emphasize form over speed.

Circuit 1: (15minutes)

•  Coupon Overhead Press: 12 reps OYO. Stand tall, press the coupon overhead, and engage your core. Scale: Lighter coupon or fewer reps.

•  Coupon Goblet Squats: 15 reps OYO. Hold the coupon at your chest, squat deep, with your knees tracking over your toes. Scale: Bodyweight squats.

•  Coupon Bent-Over Rows: 12 reps up OYO. Hinge at the hips, pull the coupon to the chest, keeping the back flat. Scale: Reduce weight.
•  Each Pax takes a machine Rower is the pacer: Rower does 25 reps – all others AMRAP on the machine they are on 

• Zone 1 Cardio – Coupon Walk: To the Far back lot. Walk with a coupon at a steady, conversational pace. 

Circuit 2: (10 minutes)

•  Coupon Thrusters: 10 reps OYO. Squat with a coupon at chest, press overhead as you stand. Scale: Split into squat and press separately.

•  Coupon Deadlifts: 15 reps OYO. Hinge at the hips, lift the coupon from the ground to the hips, keeping the back straight. Scale: Lighter coupon or partial range.

•  Coupon American Hammers: 20 reps (10 per side) OYO. Sit, lean back slightly, and twist the coupon side to side. Scale: No coupon, use bodyweight.

•  Zone 1 Cardio – Slow Side Shuffles with Coupon: 90 seconds. Light lateral shuffles, the length of the lot, and back

<Repeat circuit once. Rest 30 seconds.>

• Zone 1 Cardio – Coupon Walk/Rifle Carry: When Q says Up – Rifle Carry – To the side lot 

Circuit 3:  (10 minutes)

•  Coupon Man Makers: 8 reps OYO. Burpee with coupon (squat, plank, push-up, row each arm, stand, press overhead). Scale: Step back, skip rows.

•  Coupon Lunges: 12 reps per leg OYO. Hold the coupon at your chest, lunge forward, and alternate legs. Scale: Bodyweight lunges.

Ll•  Plank Hold: 30 seconds OYO. Plank with a coupon under your chest, engaging your core. Scale: Knees down.

<Repeat circuit once. Rest 30 seconds.>

•  Zone 1 Cardio – Slow March with Coupon: Head back to Shelter 1

3. Cool-Down (5 minutes, Zone 1)

Regroup, lower heart rate, and stretch. Stay in Zone 1, focus on breathing 

•  Hamstring Stretch: 30 seconds per leg, coupon on the ground.

•  Chest Opener: 30 seconds, clasp hands behind back, lift slightly.

•  Deep Breaths: 1 minute, stand tall, inhale/exhale slowly, reflect on effort.

4. Circle of Trust (COT) (3 minutes)

•  Count-O-Rama: Count off PAX 

•  Name-O-Rama: Share names

•  Announcements: 

•  Ball of Man – Prayer/Reflection

Moleskin:

@kato is crushing it with consistency! We had a good workout despite the speaker not being available for Techno Thursday!! (Playlist in band)