AO: Troy
Date: 10/6/2026
PAX: Kato, Optimus, Clif Bar, Gummy Bear, Bump, Dr. Scholls, OCB, Nuthouse
Good job all, shoutout to Dr Scholls for making Bump feel nice and welcome. Got to get Clif Bar a Troy inspired trophy for his VQ!
Til Next Time!
F3 NorthWest Indiana
AO: Troy
Date: 10/6/2026
PAX: Kato, Optimus, Clif Bar, Gummy Bear, Bump, Dr. Scholls, OCB, Nuthouse
Good job all, shoutout to Dr Scholls for making Bump feel nice and welcome. Got to get Clif Bar a Troy inspired trophy for his VQ!
Til Next Time!
Date: 09/29/26
PAX: Clif Bar, Nut House, OCB, Optimus, Roadshow (QIC), and Smokey Robinson
Warm Up:
The Thang:
Jeopardy:
Categories:
Workouts (I’m not sure if I got this right):
Moleskin:
I’m not going to go into all of the questions due to time. We got through four rounds. The film questions were mostly easy. I took several questions from the drop a pin channel on Instagram for Where It’s At – probably too hard of questions for here. We never hit Sportsball. All of the questions were related to some type of championship or interesting stat. Nintendo Rage Bait ended up being harder than I anticipated. The issue was that all of the questions were basically variations of each other and the differences were subtle. So it was easy to pick the wrong game. Next time I need to make sure there is more of a hint in the question. I Remember That was tough, but Nut House helped get the first two and the group figured out the third (with a little help I think), and then moved on to another topic.
It was definitely fun and I would definitely do it again. I spent a good chunk of Monday coming up with questions. Workout wise, we didn’t a whole lot done, but what we did was still a bit rough.
Thanks everyone for coming out, and I hope you all enjoyed it.
Q Clif Bar 11 PAX /
Warmup
Arm circle complex IC 10count
Seal clap IC 15 count
Toy solder IC 15 count
Bean picker IC 15 count
Toy solder IC 15 count
Starting the lawnmower IC 10 each arm
The Tang
Pray for Mississippi
Praying hands with coupon for 30 Mississippi’s
The Dirty Baby.
10 reps IC
1984
Done to Van Halen’s Jump Hold air chair squat, jump when you hear the word jump. = 23 jump squats
Tug of war three rounds.
Winning team gets to pick bear crawl or run
Thunderstruck“Thunderstruck” by AC/DC. Hold plank throughout the whole song Merkin when you hear thunder = 34 merkins.
LBC. 10count IC
American Hammer 10 count IC
Alphabet A to Z
Burpee’s 10 count IC
Moleskin
Honored to have led my first Q it was awesome to see all the men that showed to support me.
It was also great to have my nephew show up FNG now, Sunshine.
I found F3 just a few months ago, it feels like exactly what had been missing in my life. Sure, the workouts themselves are great and staying active matters, but what really hits home is the camaraderie, the brotherhood I’ve found with these men. It’s done so much more for my mind and my life.
I can definitely say that F3 did not leave me behind, and I am definitely not where F3 found me.
Date 09/18/26
AO: Troy
PAX: Nuthouse, Pacrat, Laloyd, Beaker, Clif Bar, Federali, Optimus, Roadshow, Smokey Robinson, Gummy
MOLESKIN:
Wanna shout out Optimus, sounds like he worked hard to get guys out today some came some not but he took the challenge to heart and encouraged way to go. If only he could work a camera now too…
Laloyd took a shot to the face, pretty gnarly but he shook it off well!
We switched around teams a bit but the games were never particularly close. We had a 5-1, 5-2, and 5-3 I believe.
The message was well spoken at the end. Every guy got into the core principles and has the mission and motto down pat. Keep on representing it in every beatdown and your life! Make daddy rat proud.
Til next time…
-GB (Hokee commish)
Rucking with shared leadership and a chicken
Location: Troy
6 Pax: GummyBear/ClifBar/ Tee’d Off / Smokey Robinson / 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).
I am not a professional. The workouts we do are voluntary and physically rigorous, and we will be working out on uneven ground in varying visibility. There are inherent risks involved. By participating, you assume all risks for your health and safety, and you agree to take full responsibility. If you are under 18, you must be accompanied by your father or a male legal guardian.
Warm-O-Rama
Side Saddle Hops (SSH): x20 IC (In Cadence)
Windmills: x10 IC
Grass Pickers: x10 IC
Arm Circles: x10 forward, x10 backward IC
The Thang: Chicken Ruck
Each Pax gets a 5 minute block to do what they want along a 1 mile ruck – at the end of their time they toss the chicken and we sprint to it.
1- Nuthouse – 5 Minutes of Ruck ( I have a cold – keeping it easy – balance is off – I even fell why tossing the chicken lol)
2 – ClifBar – “Dirty Baby” 10x IC ( ruck or coupon on ground pick up pull to chest push out put down) / 10x Skull Crushers
3- Smokey Robinson – “Devil Press” 10x OYO – (Like a burpee with KB swing and press baked in) / Curls 10x IC
4 – Optimus- 12x Overhead press / 2 rounds of 1 Pax farmer carry the other pax 5 burpees
5 – Tee’d Off – 12x Squat IC
6 – GummyBear – 5 line burpee sprint latter – 1x/2x/3x/4x/5x stopped when first Pax hit 5 burpees
Mary:
Lbc 20 CC
Low flutter 10x IC
Freddie Mercury 10x IC
Box cutter 10x IC
Leg circle complex 10x sm 10x big
Starfish hold :20 count
COT (Circle of Trust)
Count-O-Rama
Name-O-Rama
Announcements & Prayer/Intentions
Thanks for letting me lead! SYITG 🌰 🏠