F3NWInd

F3 NorthWest Indiana

Lights Out

Backblast The Hub 12/4/25 Leg Day at the Sledding Hill

8 PAX showed on a cold but tolerable morning to have little fun and put in just a little work. Here’s what we did.
Warmup

Q shows late so Dr Freud takes PAX through what I believe was 10IC SSH, Hillbillies, Bean Pickers, and Moroccan night clubs.

Q finally arrives and we grab some sleds and mosey to the back hill (on the way we do some high knees and butt kickers)

Grab an ice chunk coupon from the Snow Hill

Circle up

10ic Abe Vigodas

10ic IST

The Thang

10-1 1-10 ladder jump squats/curls

of course we sled down

10-1 2-20 (increase by 2) Campbells dance party/military press

Mosey to the flag

No Mary

Fun was the theme of the morning but I think everyone got the heart rate going. Watching everyone out there made me glad to be part of a group that doesn’t take themselves too seriously and can have a good time. We need it. No one really noticed to cold and I think McQueen may have even overheated. It was great to have my 2.0 out with me in the gloom. Just another reminder how special this group is that we can enjoy it from time to time with our kids. Keep having fun y’all and until next time SYITG.

BACKBLAST: Tuesday, 12/02/25 Hero WOD: Loredo @ The Hub

6 PAX posted and opted to do another Hero WOD. We did a brief warm up of good mornings, bean pickers, Toy Soldiers, and Moroccan Night Clubs. The we did the Loredo WOD.

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

After that, we did 1 Round of:
24 curls
24 military presses
24 skull crushers
mosey 400 meters

Mary
Round robin that I believe consisted of:
24 LBCs
24 low flutters
24 pickle pointers
24 windshield wipers
24 low dollys
12 WWIs
24 plank jacks
45 sec plank

I might have missed a Mary exercise. This was a nice change of pace. Definitely harder than it looks. As much as Gummy claims to love The Murph, he purposely avoids it by making sure his flight is early enough for him to miss it. J/K I think we got close to 2 miles of running in. Running in the winter is hard with all of the layers and not having the proper shoes. Great effort by all of the PAX today.

If you can make it to the Dump on Thursday, please do for a Dr. Scholl’s VQ. If not, expect to frolic in the snow during Campbell’s Q.

Keep posting and praying! Hope to see you out in the gloom sometime soon.

Here is some info on Staff Sgt. Loredo:
U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.


BACKBLAST: Saturday, 11/29/25 Impromptu Sharknado @ Sauer Patch

8 PAX showed up because they didn’t have to deal with a Gummy Q. The snow didn’t slow down Pheidippides. Lights Out, The Mick, and Federali also did the Shark while the other half did a rucknado. 7 Pax did Steam Whistle. Stay safe out there.

Be on the look out for the Christmas party pot luck list. Lastly, pick up some December Qs.

BACKBLAST 11-24-2025 -Oh …. It’s The Mick @Patmos

BACKBLAST 11–24–2025 – Oh …. It’s The Mick – Beatdown at Patmos

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 – 33 deg F cloudy, still and cool

Pax – (8) The Mick (QIC), Pac Rat, Optimus, OCB, Gummy Bear, O.G., Lights Out,Mufasa

Warm-up​

10 IST

10 Hillbillie

10 Toy Soldier

10-8 Motivator

10 Arm Circle Complex (forward, backward, Seak Claps, Michael Phelps)

10 Bean Picker

10 Apollo Ono

Mossie to Amp

(5 Burpees at the base to start.  Move up a level after each exercise. 2 rounds of each thang)

First Thang – Arms

• 15 Dips

• 10 Mike Tyson

• 10 Rows each arm

• 10 Incline Merkins

• 10 Derkins

• Run back to base of Amp

Second Thang – Abs

• 15 Leg Raises

• 10IC Dying Bug 4 count

• 10 Weighted Leg Raises

• 1o American Hammers

• 10 WWII’s (legs hanging)

• Run back to base of Amp

Third Thang – Legs

• 10 Seated Squats

• 10 Bulgarian Squats R Leg

• 10 Bulgarian Squats L Leg

• 10 Right Leg Lunges

• 10 Left Leg Lunges

• Run laps back to base of Amp

COT/Prayer (TAPS)

Healing for O.G.’s wife and for Mufasa’s family mourning the loss of his Cousin who passed away suddenly last week.  

Moleskin – And Words of Wisdom

There is not much to cover here.  Straight forward and perfect holiday week Monday.  Half the crew did the 1000 step-up Chad challenge, most of us with a ruck on.  We all agreed our calves we still Chad tight.  We kept an easy pace for a Monday going light on the legs.   It was fun to Q again even if it was a sort of throw-back Q.  Thanks for Monday, missed you guys!!  Never miss a Monday, unless you must work.  

The Mick