F3NWInd

F3 NorthWest Indiana

Dr. Scholl's

Double Backblast at The Dump on 05/06/26 and 05/07/26

Rock Lee (Part 1)

Date: 05/06/26 (Part 1)

PAX: PacRat, Dr. Scholl’s (Q)

Date: 05/07/26 (Part 2)

PAX: Roadshow, Optimus, Nuthouse, Dr. Scholl’s (Q)

5 PAX worked out like Rock Lee over 2 days. It was the exact same workout (because there were no repeat customers) so I’m posting it once.

Warm-O-Rama (10x IC)

-Tennessee Rocking Chairs

-Tie Fighters

-Alarm Clocks

-Doggie Paddle (each side)

-Chumbaburpees

The Thang (Part 1)

***Mosey to second pavilion***

-Ascending Testicles on the benches. Australian Snow Angels between sets. Merkins perfect.

-Little Baby Crunches, Rock Lee style. Basically LBCs but with legs hanging from a rope.

Repeat arms/abs circuit 3x. Total count: 60 perfect merkins, 60 Supermans (ASAs), 30 Crunches.

The Thang (Part 2)

WW1 x 10 with lightpole lap mosey (0.25mi lap). Repeat twice.

Mary

5 min Broga

Moleskin

Trying to do 100 merkins per beatdown and 25 burpees after the beatdown is tough. Glad to have brothers alongside to do them with. Coffeeteria has been at Dunkin because it is close. New shops (Dutch Bros and Great American Bagel) are both coming and already open (respectively). Basketball is going to be once a month on Thursday, I believe (check with Gummy), so stay tuned. Thanks for letting me lead.

05/05/26 Murph 5 of 12 at Troy

8 Pax – Dr. Scholl’s / Muck / OCB / Optimus / Roadshow / PacRat / Trader Joe / NutHouse

Mile run #1

100 Pull ups

200 Merkins

300 Squats

Mile run #2

Moleskin – Do the hard thing – even if it is not as hard as what other people are capable of, you’ll be better for it. I can’t run super fast – but every Murph it gets better – never going to beat anybody but myself, and that is enough competition for anyone. I have Murph-ed in other settings – F3 is the best, these men are having fun in the suck of it and helping everyone get better while they get better. Good Murph at an alternate venue while the park gets worked on. Until next time – thanks for letting me lead from the back of the pack – SYITG – NutHouse — ‘Hockey Puck’

BACKBLAST: Thursday, 04/30/26 Tour de Dump @ The Dump

Date: 04/30/26

PAX: Dr. Scholl’s, Gummy Bear, and Roadshow (QIC)

Warm Up:

  • 10x IC Beanpickers
  • 10x IC Windmills
  • 10x IC Seal claps
  • 10x IC Skol claps
  • 10x IC Michael Phelps
  • 10x IC Toy soldiers
  • 10x IC Perfect squats

The Thang:

  • Run CCW to the other side of the pond
    • 20x IC Straight Mercurys
    • 20x IC Supermans
    • 20x IC Alabama prom dates
  • Run CCW around pond to stage
    • 20x IC Side crunches (each side)
    • 20x IC Pickle pounders
  • Run CCW to other side of pond
    • 10x IC Patrick Starfish crunches
    • 20x IC Heel touches
    • 60s Low plank
  • Run CCW around pond to stage
    • 10x IC V-ups
    • 20x IC Side plank raises (each side)
  • Run CCW to other side of pond
    • 60s Bird dog plank (30s each side)
    • 20x OYO WWI
  • Run CCW around pond and back to flag

Moleskin:

I wanted to try something different. I wanted to get us moving a bit more, be a little lighter on the exercises, but really target core – and this is what I came up with. The Dump is the prefect place to do this with the pond there. It was a beautiful morning, especially when it started warming up a little bit. Both Dr. Scholl’s and Gummy Bear did great. Gummy was a bit under the weather, but he pushed through. I didn’t feel I was beat down into the ground, which was a nice contrast. I will probably do something like this again.

The format worked. The run gave your core time to recover, and the core exercises were good enough to be sore (though I feel like one more exercise each might have been what we needed). Though time really worked out well. I had one more round of exercises planned for when we got back to the flag, but we didn’t have time. So I almost got in everything I wrote – how often does that happen?

Anyhow, thanks again for making it, and I look forward to the next beatdown. #SYITG

Backblast 4/28/2026: Between the Lines

Date: 4/18/2026
Pax: Gummy Bear, Dr. Scholl’s, Muck (QIC)
AO: Troy

Let’s see what we did:

Warmup

Bean Picker x 20IC
Windmill x 20IC
Side Lunge 20ct. each leg
Toy Soldier x 15IC
Plank 30ct.
Broken Windshield Wipers x 20IC

Line Up at the near side of the Lot.

The Thang

25 Lot Lines: 1 Burpee. 25 Burpees total.

19 Lot Lines: 5 Sumo Squats & 5 Merkins. 50 Sumo Squats & 45 Merkins total.

3 Lot Lines: 10 Manmakers. 30 Manmakers total.

8 Lot Lines: 10 Jump Squats & 10 Carolina Dry Docks. 40 Jump Squats & 40 Carolina Dry Docks

5 Lot Lines: 10 WWI’s & 10IC Alabama Prom Dates. 30 WWI’s & 20IC Alabama Prom Dates total.

8 Lot Lines: 10IC American Hammers & 10IC Mtn. Climbers. 40IC American Hammers & 40IC Mtn. Climbers total.

7 Lot Lines: Burpees. 7 Burpees total.

Mary

NA

Moleskin

I got a kick out of today as Gummy wanted to work legs and Scholl wanted to work upper body. So, we did both.. We worked the outer perimeter of the lot. We may do the inner one day soon..

Prayers and Announcements

Prayers for Dr. Scholl’s ministy to help people in Kenya & for his sister’s interview.
Prayers for the health of the Pax. Especially those that have lingering injuries. Nuthouse’s back.

Optimus is hosting a 2nd F family picnic in May I believe.

Until Next Time,

Muck

The Dump – 04/23/26  Mumble chatter & Merkins 

Pax: 6x OCB / Dr. Scholl’s / Trader Joe / GummyBear / Optimus / Nuthouse (Q)

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).

Warm Up: 

  • Bean Picker 10x IC
  • Perfect Squat from the hole 10x IC
  • SSH 20x IC 
  • Arm Circle complex
  • 10x IC  

The Thang:

1.  Lift (Shelter) 3-minute AMRAP:30 rests – rotate 

•  Battle Rope

  • Front coupon raise 
  • Coupon Swing 
  • Coupon Chest press 
  • Coupon 1/2 cross (side raise coupon with 1 arm – switch to the other) 
  • Step up

Mosey to Stage 

2.  Merkin/Mary Medley (at shelter) Mary exercises x10 or x20 – Mekin style Pac choice 

  • Hammers
    • 10x Merkins IC
  • Lbc
    • 10x Mike Tyson – 10x regular 
  • Low fluter
    • 4x Merkins
  • Pickle Pointers
    • 10x IC Incline Merkins (Trader Joe, you should Q – great count) 
  • Fire hydrant
    • 10x WMD 
  • Box cutter
    • 10X Diamond 

Announcements:  Wicker Park SharkNado Saturday! 

Moleskin –  This went incredibly fast – probably because we could mumble chatter while putting in work – solid lifts this week – Thanks for letting me lead!  #syitg 

– NutHouse 

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