F3NWInd

F3 NorthWest Indiana

Peyton

HYROX @ The Hub

WARM UP:

Run in Place; Stationary Knee Highs, Stationary Butt Kicks, Stationary Side to Side, ARM Circles, Hill Billy Jacks & Bean Pickers

THE THANG:

8 STATIONS: walking lunges w/coupon option, run 300m; coupon farmer carry, run 300m, 50Ib sled push, run 300m, coupon squats, run 300m, burpee broad jumps, run 300m, jump rope, run 300m, wall ball partner toss, run 300m – pax did this for 45 minutes, rotating stations every 2 minutes.

Pax took a break half way through – we formed a big circle and “let the bodies hit the floor” every time we heard “let the bodies hit the floor” from the song … “let the bodies hit the floor” – we did that until Pax stopped letting their “bodies hit the floor”

MARY:

Billy Blanks IC x 8 – switch feet

Front Kicks IC x 8 – switch feet

Side Kicks IC x 8 – switch feet

MOLESKIN:

Thanks to Class Act for letting me borrow the sled, that was a joy of fun. Also, good work to all of you Pax – working your way through the stations and putting effort into each 300m run. I’ll be incorporating more Hyrox exercises into my Q’s as we move forward into 2026. Until next time … See you in the gloom!

Aye’

Peyton

Backblast: Saturday, 6/07/25 Ultimate Frisbee @ Col. Wheeler

There were 29 total PAX that come out today. Great effort by all. Gummy Bear beat Ginger Billy and moved up another spot.

Backblast 6/3/25 -2yr Manny @ The Hub

Warm Up:

Good morning – 10ic

Bean Pickers – 10ic

Willie Mays Hayes – 10ic

Moroccan NC -20ic

Perfect Squats -10ic

Perfect Merkin – 10ic

The Thang:

To be honest I had some things written out but I ended up freestyling a bit so I may miss some things on this BB. I will try and be honest and not exagerate what we did.

Parking lot lap and finish running at the Pull-Up Bars.

5 Pull ups

10 Merkins

15 Squats

Repeato

Last round

5 pull ups

43 Merkins

15 squats

Ran back to get Coupons and blocks and brought them to MO7S Hill

Jacobs Ladder 15-11 – Coupon Complex at the bottom and Lunges at the top

Ran back to pullup bars

5 Pull ups

43 Merkins

15 squats

Repeato

Ran back to Coupons and returned to Circle

Mary:

Fire hydrants – 15ic each leg

Reverse Pickle Pounders – 20ic

Low Flutters – 43ic

Moleskin:

I really feel like I left off several things, but we got a good sweat going and got a decent pump. No better way to start my 44th year of life than waking up and joing a group of men from F3 and getting in a workout. With it alsobein my Manny i really have been reflecting this week over these last 2 years. I am so grateful to the Lord, where he has brought me. This group has been an instrumental part of my growth as a man, father and husband.

Thanks to all of the men in this area that have encouraged me, listened to my struggles, shared their struggles with me, made me feel welcomed back after a hiatus, and so many more things. I am filled with gratitude today. That is not where I was when i shoed up 2 years ago. Iron sharpens Iron and you men have sharpened me.

Love you guys,
Rusty

05/17/25 – 2005’s Pre-Bday Q @The Hub

Grabbed this Saturday Q at the Hub with the intention of it being my last Beatdown and Q of year 46. This past year has been a very productive and mostly successful one, but it wasn’t without setbacks, illness or injury. In the past I would have given up, taken defeat and stopped working on my goals. This year was special because it was the first time I didn’t give up, I didn’t quit. I credit that to the connections that I have made with you all, my friends, fellow brothers in the gloom. You all inspire me, hold me accountable, and help me back up each time I fall. For that, I am grateful. Thank you all for the leadership and inspiration each one of you provide.

WARM UP

SSH x 10 IC 

Hillbillies x 10 IC

Windmill x 10 IC

Storm trooper x 10 IC

Bean pickers x 10 IC

Perfect squats x 10 {8 count) IC

Merkins x 10 OYO

THE THANG

Grab bags mosey down to pull up bars

Two groups

Group 1 – Burpees x 15

Group 2 – Carry all sand bags to the top, then back down

Group 1  – Daisy chain bags up the hill and back down.

Group 2 – Squats x 25

Mosey to small house, dump bags

Pair up

1s grab a block and come back to lot lines 

2s grab sand bags 

Line up 

100 shoulder block presses; walk bag to middle of lines and do 10 bent over rows and back switch

100 block curl; walk bag to middle lines and do 10 chest presses

100 skull crusher; walk bag to middle 10 sandbag squats 

100 WW1; Front Carry sandbag to middle lime and 5  sandbag prisoner squats

Walk back blocks

MARY

Good mornings

LBCs

Freddy Mercury 

American Hammer

BACKBLAST: Tuesday, 05/27/25 Making every rep count @ The Hub

QIC: HHH

PAX: Atticus, Scarecrow, Al Gore, Campbells, Saluki, Peyton, PacRat, and HHH.

Even though it has been a cool May, morning beatdown temps have been fairly pleasant. This Q was designed as more of a Q school beatdown, but figured I would use it today.

Warm Up
Bean Pickers (10 IC)
MNC (15 IC)
IST (10 IC)
HillBilly (10 IC)
Coupon Complex (10 IC)
8 Ct. Body Builder (10 IC)
Light Pole Lap

The Thang
Mosey to the Portico
Each round is followed by a PL Lap
(Sprint the shorts)

Round 1: OYO
– Merkins (20)
– Squats (20)
– Lunges (10 each leg)
– Skull Crushers (20)
– Curls (20)
– Military Presses (20)
– 2-Arm Rows (20)
Round 2: Civilian Count (20 CC))
Round 3: In Cadence (10 IC)
Round 4: Perfect Count (10)
Round 5: Shuffle Count (5 each)

Mary
N/A
Moleskin
Looks like we had a few folks recovering from the Murph. We had 3 PAX at 0530, but the rest funneled in shortly after. I believe we got through shuffle curls in round 5 when 0615 hit. I also thought merkins and squats would suck since most of us did 200 and 300 of those; respectively. Don’t get me wrong; they still did, but not until the last couple of reps for each.
Make sure to post on Thursday to celebrate Atticus and his 10 years of posting (Memes and bootcamps).
Work is crazy so I apologize for the short moleskin. See you all on Thursday.
SYITG,
HHH