F3NWInd

F3 NorthWest Indiana

#Troy

05/05/26 Murph 5 of 12 at Troy

8 Pax – Dr. Scholl’s / Muck / OCB / Optimus / Roadshow / PacRat / Trader Joe / NutHouse

Mile run #1

100 Pull ups

200 Merkins

300 Squats

Mile run #2

Moleskin – Do the hard thing – even if it is not as hard as what other people are capable of, you’ll be better for it. I can’t run super fast – but every Murph it gets better – never going to beat anybody but myself, and that is enough competition for anyone. I have Murph-ed in other settings – F3 is the best, these men are having fun in the suck of it and helping everyone get better while they get better. Good Murph at an alternate venue while the park gets worked on. Until next time – thanks for letting me lead from the back of the pack – SYITG – NutHouse — ‘Hockey Puck’

04/07/2026 Troy Murph #4 of 12 for 2026

AO: Troy

Pax: 6x Muck / TraderJoe / Roadshow / Optimus / Dr Scholl’s / Nuthouse

The Thang: Murph

1 Mile run

100 pull ups / 200 merkins / 300 squats

1 Mile run

Moleskin: Inspired by Muck today – start to finish killing it! All the Pax crushed through our monthly Murph. Thanks for coming out!! #syitg – Nuthouse

Troy 03/31/2026

Nuthouse Birthday Beat Down

Pax: 6x Dr. Scholl’s / Muck / PackRat / OCB / Trader Joe / 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).

Disclaimer 

  • Not a Professional: “I am not a professional trainer, and this is a volunteer-led, free workout”.
  • Voluntary Participation: “You are here at your own free will and may leave at any time”.
  • Know Your Limits/Modify: “Modify as necessary based on your own injuries and fitness level”.
  • Risk Assumption: “You are responsible for your own well-being and assume all risks”.
  • FNG Check: Ask if there are any FNGs(Friendly New Guys) present. 

Warm up: 

  • Bean Picker 10x IC
  • Perfect Squat from the hole 10x IC
  • SSH 20x IC 
  • Arm Circle complex
  • Windmills 10x IC  

The Thang: slow and deliberate reps

  • 49+ 1 for good luck coupon rows IC unbroken 
  • 49+ 1 for good luck Goblet Squats unbroken
  • 49+ 1 for good luck Skull Crushers IC  2 sets of 25

Cowboy Run to Death Row

  • 49+ 1 for good luck Incline Merkins IC unbroken
  • 49+ 1 for good luck dips civilian count 5 sets of 10

Cowboy Run to Down Town lot

  • 49+ 1 for good luck lunges OYO
  • 50 count wall sit 
  • 49+ 1 for good luck lunges OYO
  • 50 count wall sit
  • 49+ 1 calf raises IC

Cowboy Run to Growlers lot

  • 49+ 1 for good luck LBC OYO

Cowboy Run back to the flag

Mary:

  • American Hammers 10x IC
  • Pickle pointers 10x IC
  • Pickle pounders 10x IC
  • Monkey Humpers 10x IC
  • Good Mornings 10x  IC

COT/Name-o-rama

Moleskin: Birthdays — 1 year to respect – this was a tough one Pax killed it! Thanks for letting me lead and adding years to my life! #syitg -Nuthouse

Murph 1-of-12 @Troy 01/06/20265

PAX: x6 @roadshow / @ocb / @optimus / @drscholls / @hitchcock / @nut-house

Beatdown:

Monthly Murph – yes it sucks – yes it is a lot – yes it is worth it- The Pax crushed it today!

Announcements:

  • F3 tomorrow
  • @nut-house taking on Site Q for Troy as @roadshow moves into a new leadership role.

Moleskin:

When I joined F3 on the ‘nudging’ of F3 Region Pax @TumbleWeed – I didn’t think it was going to be something I’d do long term-

– let me set the scene- I walk up on Saturday morning at Wicker Park – it is warm for March, and I come across @coors and @roadshow doing fire hydrants in Shelter 1 – “Is this the men’s workout group?” I asked sheepishly intrigued by the strange calisthenic display unfurling before me — Coors replied “Yes, come back next week at 7 AM we will be here!” then Roadshow said “Or come to the parking lot in Highland by the underpass on Tuesday at 5:30 AM” — and I did – fully expecting the St.John Stabber to be lurking – but there none the less – March 18th 2025 in a beat down led by @family-guy at Troy I felt good for the first time in a long time – TumbleWeed was right, the group was legit – it was regular guys trying to get good at getting better together in all aspects of life.

I am excited about the opportunity to be the Site Q for Troy and have had a great role model in @roadshow! My Murph is never great – by Murph 12/12 for 2026 it will be, and that is what it is about – growth is sometimes uncomfortable, like approaching two men lifting their legs in cadence in a park shelter, but if you dare to try something different, the rewards are great!

Looking forward to getting good at getting better in the gloom with you all. — love NutHouse –

12/30/25 Ice Block  @Troy

PAX: x5 @roadshow / @ocb / @pacrat / @turtledove (DR) / @nut-house (Q)

AO: Troy

Warm Up– 5-7 minutes

  • Side Straddle Hops (SSH): 15 IC (In Cadence)
  • Imperial Walkers: 15 IC
  • Arm Circle Complex: 15 forward + 15 backward IC – Small / Big circles / Moroccan NC / Phelps 
  • Windmills: 15 IC 
  • Cinder Block Pickup: Each PAX grabs their block. Do 15 Good Mornings IC 

The Thang – 30-40 minutes of

Format: EMOM (Every Minute on the Minute) Circuit – 3 rounds, 6 exercises. For 15/30/45 reps (increase by 15 each round) If you finish early, plank or hold a low squat with the block until the time is up.

Minute ExerciseReps/Form Notes
1Block Curls to Press15/30/45 reps – Bicep curl the block to chest, then overhead press.
2Goblet Squats15/30/45reps – Hold block at chest (goblet style), squat below parallel.
3Block Merkins15/30/45 reps – Hands on block edges for deficit push-ups.
4Bent-Over Rows15/30/45 reps per arm – Hinge at hips, row block to hip
5Block Swings15/30/45 reps – Like kettlebell swings, but with the block. Hinge, explosive hip snap to eye level. Targets: Hams, glutes, full posterior chain.
6Farmer’s Carry Carry block 2 peice

Bonus Round! AMRAP EMOM 6 – 7 Min

  1. Block Step ups 
  2. Single-leg squats on the block
  3. Gargoyle Squat hold 
  4. Block Monkey humpers 
  5. Calf raises 
  6. Farmer carry 

Mary – 5-7 minutes

Circle up, blocks optional for added resistance.

  • American Hammers: 20 IC (each side) – Block at chest, twist side to side. 
  • LBCs (Little Baby Crunches): 25 IC –
  • Flutter Kicks: 20 IC (4-count) – 

COT 

  • Count-O-Rama: 
  • Name-O-Rama:
  • Announcements: Share upcoming events, prayers, or shoutouts.
    • Keep an eye on Band for New Years Day activities
    • @kato China Town Dinner Tonight – post with details is in band
  • Prayer: Called-out traditional festive times are not so joyous for some folks due to many reasons, so look in on your fellow man, and if you need help, please reach out! You are loved and counted on

MoleSkin / WOW

“If the world is cold, make it your business to build fires.” Thanks to the Pax that built some fires today – it was pretty nice for 15 degrees. The reps / increases were set by the temp – thankfully it was cold – if it was 40 – we’d have done 40/80/120 on the reps – more true to Misogi than round 3 was. Was great to have Turtle Dove, wishing him well on his trip home! OCB/Roadshow/Pacrat ‘beatdown regulars’ crushed through the work out as usual. Thanks for letting me lead!! #syitg NutHouse

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