F3NWInd

F3 NorthWest Indiana

OCB

BACKBLAST: Tuesday, 09/08/2026: Makeup Work @ Troy

Date: 09/08/26

PAX: Clif Bar, Federali, Gummy Bear, Nut House, OCB, Optimus, PacRat, and Roadshow (QIC)

Warm Up:

  • 10x IC Windmills
  • 10x IC SSH

The Thang:

Murph

Moleskin:

I was sick all last week and missed the Murph, and I also needed Merkins for the Merkin challenge (I’m missing a couple days). So I finally pulled a surprise Murph. Thanks everyone for sticking with me on this. Since it wasn’t planned (i.e., no one else knew), we didn’t start immediately like we would for a normal Murph, so we did run a bit over. Anyhow, I’m glad we did it, and I think we’re all better off for getting through it. Cheers.

BACKBLAST: Monday, 9/07/26 Dock & Block @ Patmos

QIC: HHH

PAX: 4Howa, Zorro, Tee’d Off, Gummy Bear, Optimus, Fat Tire, Dr. Freud, 2005, O.G., Heisenberg, OCB, and HHH.

Labor Day is all about hard work, so what better way to celebrate than with some good old-fashioned manual labor?

Bring a Block and a Mug

0600 Preruck/Prerun
0700 Clock In
0800 Clock Out
0810 Amp Coffeeteria – Onsite

Beautiful morning for a 60-min beatdown. Here is what we did:

Warm Up
Good Mornings (OYO) while reciting
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Motivator (1-4-1)
MNC (15 IC)
Toy Soldiers (10 IC)
Hillbillies (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)

OH Carry Blocks to Base
Playground Lap

The Thang
Hill Work
4 Murder Bunnies
4 Blerkins
4 Block Swing Tosses
4 Coupon Complexes
4 Block Chest Tosses
4 Goblet Squats
Repeato to the top
OH Carry Block Down
REPEATO for 25 min

Quadraphilia to Sprint
Mosey back down
REPEATO X 4

Dock Work
4 Lunge Walks
4 Little Man in the Woods
4 Broad Jumps
4 Irkins
4 Side Lunges
4 Dips
4 Derkins
4 Dry Docks
REPEATO for 20 minutes

Bear Crawl to Sprint uphill
Grab coupons and mosey back to flag

Mary
N/A

Moleskin
T-Claps to 4howa for doing a solo preruck. Typically, the M.O. at Patmos on Mondays is to not kill anyone, but with it being a holiday I figured I would push it a little.

T-Claps to Gummy for EHing and getting a FNG and Kotters. We need to continue to push each other to do the harder thing. Come out for the guys leading the workout or that need your support. Be accountable for your health and well-being.

I hope everyone has a nice day of relaxing and grilling. If you are working, I hope you have an enjoyable evening.

There are 2 beatdowns tomorrow. Hope you will be at 1 of them.

SYITG,
HHH

BACKBLAST 08-14-2026 – The Mick’s 10 Year Manniversary Q at Sauer Patch

BACKBLAST 08-14–2026 – The Mick’s 10Year Manniversary 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 – 80 deg F wet, occasional rain 

Pre-Ruckers – (2), Boo Boo, Atticus

Pax – (15) The Mick (QIC), Lights Out, O.G., Trader Joe, Editor, 2005, Dr. Freud, HHH, OCB, Pac Rat, Campbells, Optimus, Kato, Peyton, Nutty Professor

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

• 5 Burpees (for Fonzie)

• 10 Slllloooooowww Abe Vigoda

• 10 Bean Pickers

• 10 IST

• 10 Hillbillies

• 10 Toy Soldier

• 10 Arm Circle Complex

• Cambells Dance Party

• 1-7 Motivator

First Thang – Head to the playground Parking Lot with Coupons – Coupon Work

• 10 Power Cleans

• 10 RH Low, 10 LH Row

• 10 Goblet Squat

• 15 Pullovers (on your 6, pull over your head)

• 20 Bench Press

• Suitcase carry your coupon about 50 feet, switch hands walk back

• Repeato 1 more set

Second Thang – Take a trip

Line up on a Parking spot strip

• Bear crawl 1 strip – 1 Merkin …Bear crawl 2 strips – 2 Merkins … Bear Crawl 3 stripes 3 Merkins

• Repeato only facing sideways … so sideways Bear Crawl

• Each time you crawl back to the start

Third Thang — Suicide

Line up by driveway signs

• Run to first sign – 20 squats – Run Back

• Run to second sign -10 Lunges each leg – Run Back

• Run to third sign – 10 Bonnie Blair – Run Back

Forth Thang – Head Back under Pavillion (then a sprinkle started) FAMED MERKIN CORE COMPLEX

The Mick’s signature Core Complex

• 10 Merkins, 10 LBC’s

• Repeato 5 times

• Volleyball court lap

• Repeato a full second set

Fifth Thang – Mary

I hate Mary but we had a little time, so we did some step-ups and dips

• 10 4 count step-ups

• 10 Right leg step-ups

• 10 l Left leg step-ups

• 10 dips

• Repeato

Moleskin

This is my 10th summer in F3.  I am certain of the year, summer 2026, just not the date.  I remember I was working in Houston on my NHT Project and my brother-in-law told me to get out of the Hotel gym and come to F3, so I did.  I would leave the hotel at 5am, go to F3 in Memorial Park in Houston. Go back,shower and go to KBR’s office.  Then when he came to visit us end of the summer, he worked out at the HUB while I worked and then on Saturday, we did Sharknado … ugh.  But I was hooked on F3 NWI. 

In February 2017 I did Grow-Ruck in Houston (got the tee shirt, and F3 Freed to Lead book signed byDreed and OBT to prove it.  OBT was in my squad!  Back then Dreed and OBT lead Grow Ruck.  And I met Shot’s Fired at Grow Ruck.  He and I were partners in a Fireman’s Carry race (took about 5 minutes a partner).  

Well on my 10-year Manniversary, my WOW was about fortitude.  My idols are my Brother-in-law Cruiser, whom many of you have met, and Shot’s Fired.  Shots is an endurance marathon runner, but 2 years ago was diagnosis with Brain Cancer.  He had surgery and 3 weeks later he ran a marathon!!   That’s fortitude! This spring Shot’s cancer came back and as I write he is at the end of life.   There is a very long F3 pod cast with Shot’s I will post.  I will also post one with Cruiser.  In F3 we know fortitude – the body can endure what the mind is willing to take.

As I close, it has taken me 2 weeks to write this.  I have been busy at work for 20 months and in short supply at F3.  But on this manniversary, I heard lots of kind things from many of you.  But then, you often are kind and generous with your compliments.  And while my ego loves it, I love you all more.  I see something in every last one of you.  I have seen many of your turn yourselves around through F3. With fortitude and with F3 fellowship.  There is an understanding that if you are not there on a Saturday that someone is missing you.  There is the understanding we pray for each other, we pitch in to help each other, and many times we just listen to each other.  We all need a little help and encouragement every now and again. 

So for 10 years with F3NWI I say thank-you to the men who have inspired me.  Many have come and gone, and many are still faithful.  God Bless you all and may He grant us all 10 or more years together as a group.  

The Mick

A 10 year veteran

F3 Troy 08/07/26 Heavy Mile

Location: Troy
Pax:  6 PAX GummyBear / Roadshow/OCB/ PacRat/ 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 up 

  • SSH x20 IC
  • Arm stretch :30x x2
  • Arm complex
  • Willie Mays hays oyo :30

The Thang 

Coupon farmer carry walk for 1 mile stopping to do resistance work with coupons – 

Stops – 5# of body weight = 1 rep of the coupon exercise below  ( so for me 350# = 70 Reps of each — for a PAX that weighs 150# that man would do 30 reps -etc. – I feel like this is a good way to scale strength exercises on the long carry) 

  1. Overhead Press
  2. Curls 
  3. Bench 
  4. Skull crushers
  5. Rowa
  6. Squat
  7. Lunges

Mary

Static coupon hold :30 – monk hold :20 – Overhead :10 – mid hold :05 – low hold 

Moleskin: Thanks for coming and doing a slow one in the smoke and fog – good work!

F3 Troy 07/21/26

Location: Troy
Pax:  5 PAX Kato/ Optimus / OCB/ GummyBear 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.

  • Side Straddle Hops (SSH): 20x in cadence
  • Imperial Walkers: 15x in cadence
  • Windmills: 10x slow in cadence
  • Michael Phelps (Arm Hugs): 10x OYO (On Your Own)
  • Arm circle complex
  • Mosey: 400m lap around the lot/track to open up the lungs

2. The Thang:

Grab your coupon and head to the curb. Set your coupon down at the starting line

Part 1: The “11s” Sprint Ladder

The Rules:

  • Start at 10 Coupon squat at line A.
  • Sprint to curb to line B.
  • Do 1 Hand-Release Push-Up.
  • Sprint back to line A.
  • Total reps across both exercises must always equal 11 (10 & 1, 9 & 2, 8 & 3… down to 1 & 10).
  • Exercise A (at Start): coupon squat
  • Travel: 50-Yard Full Sprint
  • Exercise B (at Far Line): Hand-Release Push-Ups

Part 2: 

Pair up with a PAX member. One coupon per pair.

  • Pax A: Sprints 50 yards forward, turns around, and backward-runs/backpedals back to Pax B.
  • Pax B: Performs Max Reps of a designated lifting movement until Pax A returns.
  • Switch roles and repeat until the team hits the total rep target for each lift:
  1. Target: 100 Coupon Rows (Lats/Upper Back)
  2. Target: 100 Coupon Ground-to-Overhead (Full Body Power)
  3. Target: 100 Coupon Curls (Biceps)

Part 3: 

5 minutes remaining on the clock. Line up side-by-side with your coupons at the baseline.

  • Broad Jump with coupon across 25 yards.
  • Sprint 25 yards without coupon to the end line.
  • Bear Crawl back to your coupon.
  • Ruck / Farmers Carry coupon back to start line.
  • Repeat 2–3 rounds until time is called.

3. Mary (Core Work)

5 minutes of cool down under the bridge 

CoT (Circle of Trust)

  • Count-a-Rama: Count total PAX.
  • Name-a-Rama: Introduce any FNGs (Friendly New Guys).
  • Pray
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