F3NWInd

F3 NorthWest Indiana

Campbells

BACKBLAST: Tuesday 9/8/2026 Bucket Brigade up and down the ladder

QIC: Saluki

PAX: O.G, Heisenberg, HHH, Al Gore, Campbells, Atticus, Wolverine (FNG)

Warm up
Bean Pickers 10 IC
Abe Vigoda 10 IC
Imperial Storm Troopers 10 IC
Hillbillys 10 IC
Motivators 1-5-1

The Thang
Partner Ladder. Deconstructed Block Complex, one exercise at a time. Pax 1 does exercise 1, Pax 2 Farmer Carries buckets to first cone and back then switches. Pax 2 does exercise 1 while Pax 1 Farmer Carries buckets to first cone and back. Repeat above with the same exercise but famer carry to cone 2, then cone 3, then cone 2, then Cone 1. Move on to the next exercise and repeat above.

Exercises: Block Dead Lift, Block Curls, Overhead Press, ran out of time.

As an added challenge, each Pax had to carry the heavy buckets at least one time throughout the work out to each cone in the ladder; cone 1, 2, 3, 2, 1.

Mary
LBC – 21 IC
Low Flutter 20 IC
Fire Hydrant 10 each side IC

Moleskin

when giving complex directions, take your time, don’t be afraid to repeat yourself, and confirm understanding before moving on. Use 3 way communication, State your instruction, have it repeated back, and affirm the message was repeated back correctly.

BACKBLAST– 9/3/26 Core & cardio WOD at The Hub!

13 PAX headed out to The Hub this morning. Start temp around 75 this morning, so we all got in a nice sweat this morning. Below is what we did this morning.

Warmup:

GM OYO while I go over F3 Mission, Pillars, and Credo.

SSH X 25 IC

Bean Pickers X 10 IC

IST X 10 IC

Hillbillies X 10 IC

Michael Phelps X 10 IC

Arm Circle complex X 10 IC

The Thang:

Mosey to MO 7’s for partner Dora. Timer run to sign and back.

100 team plank jacks

200 team WWI’s

300 team low dolly’s( in honor of the late Dolly Parton).

Line up on side hill curb for a mountain climber and squat ladder.

Start with one four count mountain climber and Bernie Sanders up the hill ten squats at top and run back down the hill.

Repeato till end with 10 mountain climbers at bottom and1 squat at top.

Mosey over to GSA.

Step ups 8 count X 10 IC

30 LBCS OYO

Right leg side step ups X 10 IC

30 LBCS OYO

Left leg side step ups X 10 IC

30 LBCS OYO

Mosey back to Flag

Mary:

PacRat lead with a few minutes of Broga.

Moleskin:

My WOW this morning was 13 PAX posting. Nice to have back to back double digits PAX at The Hub this week. TCLAPS to Gummy Bear for inspiring more PAX to post with his challenge this month. Also appreciate Gummy Bear, HHH, and O.G. reaching out and getting the kotters to post this morning too. Great to see Rusty, Riggs, Two Toes, and Slim Jim back out posting this morning! I also enjoyed meeting down range PAX, Deep Dish, this morning.

I picked this Q up on Tuesday when I saw still open, and glad I did because I probably would have fartsacked if I didn’t grab. Still dealing with a little old man shoulder blade soreness, and that is why I went with more of a core and lower half WOD today. Normally I try to work in more upper body, but was nice to give that a break today. Scarecrow used to do a core focused WOD maybe once a year, and I really enjoyed when he would Q those. We got in a little over a mile and half of cardio. My favorite WOD’s are when get a balance of Aerobic and Anaerobic. Today we had 3.2 aerobic and 3.1 anaerobic according to my Garmin watch. Everyone was putting in great effort, and seemed to get in a nice sweat this morning. I am really grateful for you all posting this morning. Always a privilege and honor to get the opportunity to lead you men! I wish you all a great Thursday! Until next time, Mufasa!

📝 Backblast: Modified Murph (September Edition)

AO: The Hub

QIC: O.G.

PAX: Al Gore, Saluki, Atticus, 2005, Heisenberg, HHH, Campbells, Lights Out, Mufasa, Dr. Freud, O.G.

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.

BACKBLAST 08-14-2026 – The Mick’s 10 Year Manniversary Q at Sauer Patch

BACKBLAST 08-14–2026 – The Mick’s 10Year Manniversary Q 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 – 80 deg F wet, occasional rain 

Pre-Ruckers – (2), Boo Boo, Atticus

Pax – (15) The Mick (QIC), Lights Out, O.G., Trader Joe, Editor, 2005, Dr. Freud, HHH, OCB, Pac Rat, Campbells, Optimus, Kato, Peyton, Nutty Professor

Warm-up – Look for a post with details on this warm-up​

• 5 Burpees (for Fonzie)

• 10 Slllloooooowww Abe Vigoda

• 10 Bean Pickers

• 10 IST

• 10 Hillbillies

• 10 Toy Soldier

• 10 Arm Circle Complex

• Cambells Dance Party

• 1-7 Motivator

First Thang – Head to the playground Parking Lot with Coupons – Coupon Work

• 10 Power Cleans

• 10 RH Low, 10 LH Row

• 10 Goblet Squat

• 15 Pullovers (on your 6, pull over your head)

• 20 Bench Press

• Suitcase carry your coupon about 50 feet, switch hands walk back

• Repeato 1 more set

Second Thang – Take a trip

Line up on a Parking spot strip

• Bear crawl 1 strip – 1 Merkin …Bear crawl 2 strips – 2 Merkins … Bear Crawl 3 stripes 3 Merkins

• Repeato only facing sideways … so sideways Bear Crawl

• Each time you crawl back to the start

Third Thang — Suicide

Line up by driveway signs

• Run to first sign – 20 squats – Run Back

• Run to second sign -10 Lunges each leg – Run Back

• Run to third sign – 10 Bonnie Blair – Run Back

Forth Thang – Head Back under Pavillion (then a sprinkle started) FAMED MERKIN CORE COMPLEX

The Mick’s signature Core Complex

• 10 Merkins, 10 LBC’s

• Repeato 5 times

• Volleyball court lap

• Repeato a full second set

Fifth Thang – Mary

I hate Mary but we had a little time, so we did some step-ups and dips

• 10 4 count step-ups

• 10 Right leg step-ups

• 10 l Left leg step-ups

• 10 dips

• Repeato

Moleskin

This is my 10th summer in F3.  I am certain of the year, summer 2026, just not the date.  I remember I was working in Houston on my NHT Project and my brother-in-law told me to get out of the Hotel gym and come to F3, so I did.  I would leave the hotel at 5am, go to F3 in Memorial Park in Houston. Go back,shower and go to KBR’s office.  Then when he came to visit us end of the summer, he worked out at the HUB while I worked and then on Saturday, we did Sharknado … ugh.  But I was hooked on F3 NWI. 

In February 2017 I did Grow-Ruck in Houston (got the tee shirt, and F3 Freed to Lead book signed byDreed and OBT to prove it.  OBT was in my squad!  Back then Dreed and OBT lead Grow Ruck.  And I met Shot’s Fired at Grow Ruck.  He and I were partners in a Fireman’s Carry race (took about 5 minutes a partner).  

Well on my 10-year Manniversary, my WOW was about fortitude.  My idols are my Brother-in-law Cruiser, whom many of you have met, and Shot’s Fired.  Shots is an endurance marathon runner, but 2 years ago was diagnosis with Brain Cancer.  He had surgery and 3 weeks later he ran a marathon!!   That’s fortitude! This spring Shot’s cancer came back and as I write he is at the end of life.   There is a very long F3 pod cast with Shot’s I will post.  I will also post one with Cruiser.  In F3 we know fortitude – the body can endure what the mind is willing to take.

As I close, it has taken me 2 weeks to write this.  I have been busy at work for 20 months and in short supply at F3.  But on this manniversary, I heard lots of kind things from many of you.  But then, you often are kind and generous with your compliments.  And while my ego loves it, I love you all more.  I see something in every last one of you.  I have seen many of your turn yourselves around through F3. With fortitude and with F3 fellowship.  There is an understanding that if you are not there on a Saturday that someone is missing you.  There is the understanding we pray for each other, we pitch in to help each other, and many times we just listen to each other.  We all need a little help and encouragement every now and again. 

So for 10 years with F3NWI I say thank-you to the men who have inspired me.  Many have come and gone, and many are still faithful.  God Bless you all and may He grant us all 10 or more years together as a group.  

The Mick

A 10 year veteran

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