F3NWInd

F3 NorthWest Indiana

Crash

Backblast from Wednesday, July 22nd at the Dump

7/22-  Q 

at The Dump

Warmups:

Arm Circle Complex in cadence 

Bean Pickers in cadence 

Toy Soldiers in cadence 

Perfect Squat in cadence 4 count

Perfect Merkin in cadence 4 count 

Indian Run Over to Stairs 

Pax run up and down the stairs and at the top and bottom do the following: 

Top – 15 Burpees 

Bottom – 25 Squats

Top – 50 World War IIs

Bottom – 50 WWIs

Top – 25 Low Flutters – 4 Count 

Bottom – 25 Partner Throw Downs 

Top – 25 Freddy Mercuries (Bicycle Abs) 4 count 

Bottom – 25 Merkins 

Claf Raises Going up every stair

Repeat Everything    

Indian Run over to shelter/parking lot

Mary:

Plank for 1:00 Minute 

Moleskin:

It was a beautiful morning today. We had great conversations and worked out to some great hits from the 80s. The temperature was perfect outside and we moved out butts up and down those stairs at the Dump and got in close to 2 miles. Way to go gentlemen.

BACKBLAST: Wednesday, 7/08/26 Modified Bert @ The Dump

QIC: HHH

PAX:, PacRat, Crash, 404, Clark Kent, Dr. Scholls, Smokey Robinson, Roadshow, Turtle Dove, and HHH.

Beautiful morning. No wind, but perfect for a beatdown and on-site coffeteria. PacRat never quite made it to the Warmup circle, but I saw him doing SSHs. He did at least point Clark Kent towards our location. Here is what we did.

Warm Up
Good Mornings (OYO) while reciting the mission, principles, and creed
SSH (20 IC)
Daft Punk Lunge (1 IC)
8 Ct. Body Builders (2 IC)
Walking MNC (15 IC)
HKS/Toe Walks/Heel Walks/Cariocas
Mosey to Stage

The Thang
25 Burpees
Dock Lap
50 Merkins
Dock Lap
75 Walking Lunges
Dock Lap
100 Squats
Dock Lap
75 Walking Lunges
Dock Lap
50 Merkins
Dock Lap
25 Burpees

REPEATO

Mary
Bay City Scissors (10 IC)
Alabama Prom Dates (10 IC)
Broken Windshield Wipers (10 IC)
Pickle Pounders (10 IC)
Fire Hydrants (10 IC)
Donkey Kicks (5 IC)

Mosey back to Flag

Moleskin
I found the Bert WOD a while back and thought it would be fitting for my manny. I typically like to create beatdowns, but it is also nice not to have to plan everything all the time. I split The Bert in half so the run should have been 200M. The dock loop was a little more than that, but the extra recovery time was nice. Smokey Robinson and Dr. Scholls led the way and did a lap after the first round and I believe they got in 25 burpees before I called it for Mary.
Time really flies when you are having fun. Hard to believe it has been 9 years now. Love seeing this group evolve. I just wish kotters would become regular again and that we grow a little bit more each year. Keep EHing and keep posting.
Great to have DR PAX, a FNG, and a fairly new PAX (Clark Kent) in the mix today. Hope to see Smokey and 404 again soon. Great work by all PAX today.

SYITG,
HHH

07/07/26 – Murph 7 of 12!

PAX: x10 — Elsa / Clark Kent / FNG Waymo / ClifBar / Crash / Dr. Scholl’s / OCB / Optimus / PacRat / NutHouse

The Thang: Murph

1 Mile run

100 pull ups / 200 merkins / 300 squats

1 Mile run

Moleskin: FNG on Murph day AGAIN!! with 10 Pax posting AGAIN! REPEATO from last Murph — this is what it’s about, gang! Do the hard thing – it was a battle today! Thanks for coming out!! #syitg – Nuthouse

Buns & Thighs @ The dump

3 pax joined me as I Q’d for the first time in a while. Here is how it went

Warm up:

SSH

Windmill

Bean Pickers

Arm circles

Left over right

right over left

Mosey to stairs

Jump squats 10 IC

up stairs

APD 10 IC

down stairs

jump squats 10 IC

Lunges 10 IC

up stairs

APD 10 IC

LBCs 10 Ic

down stairs

Jump squats 10 IC

Lunges 10 Ic

Howling monkies about 10 times around

up stairs

APD 10 IC

LBCs 10 Ic

leg lifts 6″ off ground hold ring of fire to 30

down stairs

Mosey to stage

Crunchy frog 15 IC

american hammer 15 IC

leg swings 15 IC

lap around stage

Supermans 10 IC

Fire hydrants 10 each leg

scuba steves 10 IC

Clean up the stage

Mosey to flag

good mornings

End

Moleskin:

Nice work fellas. My legs were pretty tired from the beat down. I cant do much with my arm so any of my Qs for awhile will be leg heavy.

Thanks for letting me lead

Crash

Wicker Park VQ & Bday Q

WELCOME

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

F3 Core Principles

  1. Free of charge
  2. open to all men
  3. held outdoors
  4. peer lead
  5. ends with a COT

F3 Creed – leave no man behind, but leave no man where you find him.

WARMUP

  • Good morning x5 IC
  • Moroccan Night Club x10 IC
  • Abe Vigoda x10 IC
  • Imp Stormtrooper x10 IC
  • Hillbilly x10 IC
  • Big Arm Circles x10 IC ea direction 
  • Texas Toast x10 IC
  • SSH x20 IC

THE THANG

  • Indian Run to the veterans memorial
  • Daft Punk x10
  • Indian Run to pavilion
  • Timed Dora: P1 curls, P2 run path x10 CC Flutter Kick, 5:00
    • Timed Dora: P1 Skull Crusher, P2 run path x10 CC Low Dolly, 5:00
  • Timed Dora: P1 Sgl-arm Rows, P2 run path x10 CC Explosions
  • Mod Prisoner Merkin x10 IC
  • Cactus Squat x10 IC
  • Repeato PM & CS x10 IC
  • Repeato PM CS x10 2 rounds OYO

MARY

  • Freddie Mercury x15 IC
  • Butterfly Sit-up x15 CC OYO
  • Pickle Pointer w/ coupon x15 IC
  • Cumberland County Viaduct x10 IC ea side
  • Upright Row (slow) x10 IC
  • Scap Shrugs x10 IC
  • 61 count Overhead Hold
  • 61-sec Al Gore
  • 8ct Good Morning x5 IC

MOLESKIN

Thankfulness

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