F3NWInd

F3 NorthWest Indiana

HHH

BACKBLAST: Saturday, 5/09/26 Ultimate Frisbee @ Col. Wheeler

23 PAX came and did things on or around the track. Kotters to Barricade and Red Rabbit. Great to have Scarecrow in attendance as well. The competition was solid and we got to use the whole width of the field. It’s fun when we get enough guys to play. We had for sure 2 pax at 0600 rucking. Looked like a soldi 5-7 pax were rucking around 0700.

Circuit training at The Hub!

6 Pax headed out to The Hub on a slightly chilly 38ish degree weather for May 7th. Although I did warm up fast on this morning lol. Below is what we did this morning.

Warm up:

Good Mornings OYO will Q gave F3 mission, 5 pillars, and credo.

SSH X 25 IC

Bean Pickers X 10 IC

ISP X 10 IC

Hillbillies X 10 IC

Arm Circles forward and reverse X 10 IC

The Thang:

Grab coupons and Mosey to portico for below circuit. After each below exercise did a light pole lap or modified shorter light pole down and back. We also did four rounds of below exercises. So 100 of each exercise and about 2.80 miles of running.

Curls X 25 OYO

WWI’s X 25 OYO

Merkins X 25 OYO

Skull Crusher’s X 25 OYO

Military Press’s X 25 OYO

Mary:

N/A

Moleskin:

Solid crew this morning, I could tell everyone was working hard and getting in good reps. Props to O.G. and Lights Out for wearing there weight vests on this one. I did think about wearing mine, but when I realized I knew the mileage I was running this morning I took a pass lol. The vest does make running a lot more challenging. I could tell big difference today vs Tuesday. To no surprise PacRat did sneak in his burpee’s. HHH and Campbells were solid per usual.

Thank you all for coming out this morning and posting. Really grateful for the support and fellowship of this group. Enjoyed post game conversations at Dunkin too. Appreciate the opportunity to lead and until next time, Mufasa.

BACKBLAST: Saturday, 5/02/26 PAX vs Tyson @ The Sauer Patch

QIC: HHH

PAX: Lights Out, Boo Boo, 2005, Dr. Freud, Mufasa, Trader Joe, Peyton, and HHH.

34°F and frost on the ground on May2! Had to scrap off my windows, but nice to have no wind. We got warmed up fast and the swans stayed close most of the workout. They were probably looking for the guy that choked one of them. For those that are wondering, here is what we did:

Warm Up
Good Mornings while reciting the mission, principles, and creed
Hops (1 min)
Alt punches (10 IC)
8 Ct. WMHs (5 IC)
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
ACC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
BDE Burpees (5 OYO)
Volleyball Lap

The Thang
8 Ct. Step Ups (10 IC)
Decline Mike Tysons (10 OYO)
Standing 10 count

8 Ct. Step Ups (10 IC)
Mike Tysons (10 OYO)
Standing 10 count

8 Ct. Step Ups (10 IC)
Incline Mike Tysons (10 OYO)
Standing 10 count

REPEATO
REPEATO

Mosey uo the sidewalk and back down the street
Partner Up and Mosey to VB Courts w/ coupons and sandbags

PI: OH Coupon(s) Carry down and back the width of the sandbox
P2: AMRAP BDE Burpee

PI: Front Rack Coupon(s) Carry D&B
P2: AMRAP BDE Burpee

PI: Farmer Carry D&B
P2: AMRAP BDE Burpee

Round 2
Same carries, but AMRAP SB exercises
(Rows, DLs, Cleans)

Round 3
Same carries, but AMRAP Plank Exercises (PAX choose what they want to do from the following)
(Mt Climbers/J-Los/Pickle Pounders/Makhtar N’Diayes/Leg Thrusters/Plank-Jacks/Plank)

Mary
N/A

Moleskin
It felt like 60° out there today. I changed after a few prerunning laps with Peyton. I am glad I did because the workout had me sweating. We were able to finish right at 0800. The Tysons got hard during round 3. The sand made the carries a lot more difficult.
I have to keep it short today because I have a lot of spring cleaning to do. Great work by all of you this morning.
Loved seeing OG and Spur at Coffee. I am glad they got the message and came to Great Harvest.
It is a new month. Time to get after it. SYITG!
HHH

PREBLAST: Thursday, 4/30/26 The Devil’s in the Details @ The Hub

QIC: HHH

PAX: Lights Out, Mufasa, Trader Joe, Campbells, Saluki, LaLoyd, Editor, and HHH.

Cool temps and no wind made for a perfect morning. Love that we do not need head lamps anymore. Bugs are still a nonfactor. Trees down everywhere and the grass was long. Here is how we got the heart rate up!

Warm Up
Good Mornings OYO (mission, principles, and creed)
SSHs (20 IC)
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Light Pole Lap

The Thang
Mosey to the bricks and circle up
2 Rounds (All w/ Bricks)
Front Raise Hold Perfec Squat (10 IC)
Abe Vagodas (10 IC)
MNCs (10 IC)
Forearm Curls (10 IC)
Tricep Kickbacks (10 IC)

Mosey to Gravel Lot
Partner Up
(7 min)
P1: AMRAP Devil’s Presses
P2: 3-5 Pull Ups

DORA (Timer: Mosey with bricks to other side and do 4 Renegade Row Merkins)
50 No Surrenders w/ Bricks OH
100 Squat Thrusters
150 Front to Lateral Raises

Circle up in gravel lot

Mary
American Hammers (10 IC)
WWIIIs (10 OYO)
Alternating Shoulder Taps (10 IC)

Return Bricks Home
Mosey to Flag

Moleskin
This workout didn’t seem too bad on paper, but it definitely got the heart rate up if you were wearing a weight vest. The bricks got heavy fast. Wanted to do 3 rounds when we circled up, but time and energy played a factor in that.
I typically like to have more running in my WODs, but with a vest on, I opted to just keep moving. We didn’t finish the 150 Front to Lateral Raises, but I think the lead group was around 80.
Tomorrow brings a new month, a new challenge, and an opportunity to recommit to healthy habits. Post to hold yourself accountable. Discipline takes work Fartsacking is letting the Devil win. I am not saying to not listen to your body; I just want you to post as often as you can and to do what you can while you are there.
I love this group and all the men in it. I enjoy Qing and appreciate you for following my lead. I look forward to working out with you men each time I post. Hope to see you all on Saturday!
SYITG,
HHH

BACKBLAST: Why Do We Fall @ The Hub

AO: The Hub 📍

QIC: O.G. 👑

The PAX: Campbells, Saluki, Al Gore, Mufasa, Lights Ouuuuut, HHH, O.G.🫡 (The “Satur-Seven”)

The Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 🤝

The Credo: Leave no man behind but leave no man where you found him. ⚔️

THE CONDITIONS 🌤️

NWI gave us a windy crisp morning .. perfect weather to move some weight at The Hub.

THE WARM-A-RAMA 🧱

  • Side Straddle Hops (SSH): x20 IC (Finding that rhythm) 🤸
  • Big Arm Circles: x10 IC Forward / x10 IC Backward (Loosening up the hinges) 🔄
  • Michael Phelps: OYO (The “self-hug” we all needed) 🏊
  • Imperial Walkers: x15 IC 💂
  • Windmills: x10 IC (Checking for hamstrings… yup still tight) 🎡
  • Toy Soldiers: x10 IC 💂‍♂️
  • Perfect Perfect Perfect Squats: x10 IC (Deep and steady) 🦵
  • Mosey: 1 Light pole lap together. (Enjoying the “balmy” breeze) 🏃‍♂️💨

THE THANG: DORA 1-2-3 💥

Pairs were established and Coupons were claimed. One man grinds while the other travels.

1. Block On/Off Merkins (100 Reps) 🧱

  • The Move: Hands on the block, merkin. Hands off, merkin. (Double the push-up, double the “fun”) 🧱💪
  • The Timer: Run 20 yards, Bear Crawl 10 yards, Run 20 yards, 2 Burpees. (Same on the way back). 🐻 The bear crawl felt surprisingly good without frozen hands!

2. Curls for the Girls (150 Reps) 💪

  • The Move: Strict Coupon Curls. Embracing the bicep burn. 🚫
  • The Timer: Run 20 yards, Lunge Walk 10 yards, Run 20 yards, 2 Squat Jumps. (Same on the way back). The “slow and low” lunges were the silent assassin of this set. 🐸

3. Overhead Press (200 Reps) 🏋️‍♂️

  • The Move: Launching those blocks toward the sky. ☁️
  • The Timer: Run 20 yards, Broad Jump 10 yards, Run 20 yards, 2 Carolina Dry Docks. (Same on the way back). 🦘 Shoulders were feeling the “invigoration” by the end of this one.

6 MINUTES OF MARY (6MOM) ⌚

  • WWI Situps: x15 🪵
  • Freddie Mercuries: x15 (Pedal like you stole it!) 🚲
  • LBCs: x15 IC
  • American Hammers: x15 IC (Torching the core) 🔨
  • Box Cutters: x15 IC ✂️
  • Flutter Kicks: x15 IC 🌊
  • Plank Ring: The PAX stood tall (well, flat) while each man counted to 10. A solid finish for a solid crew. ⭕

CIRCLE OF TRUST (COT) ⭕

The Message: “Why do we fall? So, we can learn to pick ourselves back up.” Life isn’t about the absence of failure; it’s about the presence of resilience. Today we fell into those merkins and struggled with those blocks, but every single time, we pushed back up. That’s the “High Impact” man’s way. We don’t just stay down; we learn, we adjust, and we rise stronger for the next rep.

The Quote: > “The greatest glory in living lies not in never falling, but in rising every time we fall.” — Nelson Mandela 🗣️

Thank you for allowing me to lead!

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