F3NWInd

F3 NorthWest Indiana

O.G.

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: 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!

BACKBLAST 04-18-2026 — The Mick’s Suck-it-up Buttercup Q at Sauer Patch

BACKBLAST 04-18–2026 – The Mick’s Suck-it-up Buttercup Q at Sauerpatch

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 – 51 deg F Not bad, overcast and windy 

Pre-Ruckers – (5), The Mick, 4 Howa, Atticus, Trader Joe, Mongoose

Pax – (15) The Mick (QIC), Saluki, HHH, Class Act, Schnitzel, Lights Out, O.G., Trader Joe, Editor, 2005, Atticus, Fat Tier, Dr. Freud, Editor, Bert

Warm-up – Look for a post with details on this warm-up​

10 Slllloooooowww Abe Vigoda

10 Bean Pickers

20 Knee Kicks each leg

20 knee raises waist each leg

30 Leg Extensions forward

30 standing toe taps

30 Calf raises

First Thang –

We started at east end of the volleyball courts on the sidewalk with our coupons.  We did an exercise then ran to the picnic tables near the Pickleball Courts and did a related exercise.  Reps were adjusted based on the difficulty of the exercises. 

2 rounds each pair of exercises

With CouponAt Picnic Table
On six – 15 pullovers20 Inclined merkins on Picnic Table
On six – 20 Bench Press20 WWII’s
On six – 15 4-count weighted Flutters20 LBC’s
15 Bent over Row15 Dips
20 Curls10 Each leg Bulgarian Squat
20 Squats20 4-count Step-ups
20 Snatches20 Mike Tyson
20 Overhead Press5 Balls to the Wall

I may not have the order right, but I think I got the exercises right

Second Thang – Partner up – Dora

Same start point – timer was run to the parking lot and back

80wighted WW-2

100 Weighted Rosalita Whip

Mary

Repeat Warm-up Leg exercises

Moleskin

I thought of this Q as a follow-up to my March Q, when I had 2 Q’s back-to-back.  But I got called to work and could not lead the second Q so I saved it for an April playdate.  It was not as tough as I had hoped.  I am still trying to find the best way to maximize the grounds of Sauerpatch in a way where the grounds challenge us.  I have not found that way yet.  I miss the hills of Bethel personally.

Words of Inspiration: In COT I shared a story about Shots Fired, a brother in Houston’s F-3.  He and I did Grow Ruck together in 2016 with Dredd and OBT!! Shots Fired was my swim buddy.  Well, in 2024 hewas diagnosed with Brain Cancer.  He had successful surgery and literally ran a marathon 2 weeks after surgery.  He now has inoperable masses in his brain and has 2 years or less to live.  His is an awesome person and very inspirational.  Pray for him and his family.

When we prayed, we prayed for several relatives suffering from cancer.  You can’t escape it.  It hits every family in some form at some point.  All we can do is ask God for strength, courage and comfort for the ill. We also prayed for healing for our injured and for good employment for everyone, especially Mufasa who is in the job market again.

I look forward to getting back more regularly this summer after my project at the Refinery starts up.  Till then, stay healthy, work hard and be the leader you are being called to be.

The Mick

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