F3NWInd

F3 NorthWest Indiana

Saluki

Repeato @ The Hub 4/9/26

I got the chance to lead again, and with a mostly different crew, we did the same workout, with one small adjustment.

WU:

  • Light Pole Lap
  • Good Morning x 10 IC
  • Bean Pickers x 10 IC
  • Wood Chop x 10 IC
  • SSH x 25 IC
  • Perfect Merkin x 10 IC
  • Perfect Squat x 10 IC

The Thang

3 stations, we did them in order, then reverse order.

Station 1: Portico

  • Perfect perfect perfect curls x 10 IC
  • Perfect American Hammers x 10 IC
  • Perfect perfect perfect Skull Crushers x 10 IC
  • Perfect High Flutters x 10 (4 count) IC
  • Perfect perfect perfect Overhead Press x 10 IC
  • Perfect Plank/knees forward x 10 IC

Station 2 Light Poles

  • Light Poles 1 and 3 10 burpees
  • Light Poles 2 and : 10 walkout merkins

Station 3 MO7S

  • Run to each light pole and back to start (suicides style):
    • 10 merkins at Light pole
    • 10 4 count mountain climbers back at start

Moleskin

We worked a bit slower this week, and did 10 walkout merkins instead of 5 in the light pole. Otherwise, same workout. This was my third Thursday in a row leading. Great to do it, and always great to see the weather turning better!

PREBLAST: Thursday, 4/30/26 The Devil’s in the Details @ The Hub

QIC: HHH

PAX: Lights Out, Mufasa, Trader Joe, Campbells, Saluki, LaLoyd, Editor, and HHH.

Cool temps and no wind made for a perfect morning. Love that we do not need head lamps anymore. Bugs are still a nonfactor. Trees down everywhere and the grass was long. Here is how we got the heart rate up!

Warm Up
Good Mornings OYO (mission, principles, and creed)
SSHs (20 IC)
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Light Pole Lap

The Thang
Mosey to the bricks and circle up
2 Rounds (All w/ Bricks)
Front Raise Hold Perfec Squat (10 IC)
Abe Vagodas (10 IC)
MNCs (10 IC)
Forearm Curls (10 IC)
Tricep Kickbacks (10 IC)

Mosey to Gravel Lot
Partner Up
(7 min)
P1: AMRAP Devil’s Presses
P2: 3-5 Pull Ups

DORA (Timer: Mosey with bricks to other side and do 4 Renegade Row Merkins)
50 No Surrenders w/ Bricks OH
100 Squat Thrusters
150 Front to Lateral Raises

Circle up in gravel lot

Mary
American Hammers (10 IC)
WWIIIs (10 OYO)
Alternating Shoulder Taps (10 IC)

Return Bricks Home
Mosey to Flag

Moleskin
This workout didn’t seem too bad on paper, but it definitely got the heart rate up if you were wearing a weight vest. The bricks got heavy fast. Wanted to do 3 rounds when we circled up, but time and energy played a factor in that.
I typically like to have more running in my WODs, but with a vest on, I opted to just keep moving. We didn’t finish the 150 Front to Lateral Raises, but I think the lead group was around 80.
Tomorrow brings a new month, a new challenge, and an opportunity to recommit to healthy habits. Post to hold yourself accountable. Discipline takes work Fartsacking is letting the Devil win. I am not saying to not listen to your body; I just want you to post as often as you can and to do what you can while you are there.
I love this group and all the men in it. I enjoy Qing and appreciate you for following my lead. I look forward to working out with you men each time I post. Hope to see you all on Saturday!
SYITG,
HHH

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

A Beautiful Morning in the 219

WELCOME

F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 Core Principles

  1. Free of charge
  2. open to all men
  3. held outdoors
  4. peer lead
  5. ends with a COT

F3 Creed – leave no man behind, but leave no man where you find him.

WARMUP

  • Good morning x5 IC
  • Moroccan Night Club x10 IC
  • Abe Vigoda x10 IC
  • Michael Phelps x10 IC
  • Texas Toast x10 IC
  • SSH x15 IC

THE THANG

  • Walking Curl & Skull Crusher to MO7S hill, x10 each, CC
  • Upright Row x10 IC
  • Mosey to GSC
  • Derkins x10 IC
  • Alt Lunges x10 IC
  • Repeato Derkins/Lunges 2x (total 3 rounds)
  • Mosey around GSC
  • 8ct Step Up x10 IC
  • Pinky Pie, 1-10 CC 
  • 8ct Step Up x10 IC
  • Merkins x10 IC
  • Alt Side Lunge x10 IC
  • Mosey to MO7S
  • Upright Row x10 IC
  • Walking Curl & Skull Crusher to the flag, x10 each, CC

MARY

  • Low Flutter w/ coupon overhead x10 IC
  • Low Dolly w/ coupon overhead x10 IC 
  • Adductor leg lift w/ coupon x10 IC ea leg 
  • Hip Flexor leg lift w/ coupon x10 IC ea leg
  • LBC x10 IC
  • Pickle Pointer w/ coupon on pelvis x10 IC 
  • Pickle Pointer w/ feet further out & coupon on pelvis x10 IC
  • 45-sec Plank
  • 45-sec Al Gore

MOLESKIN

Curls & skull crushers are routine but not always while walking. Derkins ✔️but not typically on a hill. And how could I not throw in some Pinky Pie’s with Mufasa coming out? Simple stuff but simple is effective.

It was a beautiful morning, worked up a nice sweat despite not much running. It was great to see Bozo & 2005 again! GREAT work by everyone today. I could tell by the mumble chatter during some of the Mary that we were pushing ourselves, excellent job gentlemen!!

Prayers for a friend of 2005 that recently passed away, Bozo’s sister who is battling some demons, and Mufasa’s mom who continues in rehab.

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