F3 NorthWest Indiana
Date: 5/12/2026
Pax: Pacrat, Gummy Bear, Optimus, Nuthouse, Muck (QIC)
AO: Troy
Super late backblast. I’m not going to remember everything. Let’s see what we did:
Warmup
Yep
Grab coupons and Line Up to the inside lot lines.
The Thang
A bunch of lot line reps w/ coupons.
Mary
Good Morning x 10IC
Mountain 30ct.
Rag Doll 30ct.
Moleskin
Yep
Prayers and Announcements
Until Next Time,
Muck
Date: 5/1/2026
Pax: Optimus, Nuthouse, Muck (QIC)
AO: Troy
On Tuesday we did the outside lines, today we did the inside lines. Site conditions were damp but there was a perfect mist in the air. Let’s see what we did:
Warmup
SSH x 20IC
Bean Picker x 20IC
Windmill x 20IC
IST x 15IC
Side Lunge 30ct. each leg
Arm Circles x 10IC. Reverse.
Grab coupons and Line Up to the inside lot lines.
The Thang
9 Lot Lines: 10 Squat & 10 Merkin. 50 Squat & 40 Merkin total.
10 Lot Lines: 10 Jump Squat & 10 Carolina Dry Doc. 50 Jump Squat & 50 Carolina Dry Doc total.
12 Lot Lines: 10 Coupon Swing & 10 Overhead Press. 60 Coupon Swing & 60 Overhead Press total.
12 Lot Lines: 10 Goblet Squat & 10 Row. 60 Goblet Squat & 60 Row total.
12 Lot Lines: 10 Coupon Swing & 10 Skull Crushers. 60 Coupon Swing & 60 Skull Crusher total.
10 Lot Lines: 5 Coupon Complex & 5 Dead Lift. 25 Coupon Complex & 25 Dead Lift total.
Mary
Good Morning x 10IC
Mountain 30ct.
Rag Doll 30ct.
Moleskin
Lots of reps today. I really wanted to work the full body. Optimus and I worked side by side, doing great reps. Nuthouse walked the trail to rest his back. This workout was heavy on the back so good call modifying.
Prayers and Announcements
Prayers for the health of the Pax. Especially those that have lingering injuries. Nuthouse’s back and Gummy Bear’s neck.
Optimus is hosting a 2nd F family picnic in May 30th tentatively.
Brainstorming pull up bars at Troy. Possibly at the Legion.
Until Next Time,
Muck
Date: 4/18/2026
Pax: Gummy Bear, Dr. Scholl’s, Muck (QIC)
AO: Troy
Let’s see what we did:
Warmup
Bean Picker x 20IC
Windmill x 20IC
Side Lunge 20ct. each leg
Toy Soldier x 15IC
Plank 30ct.
Broken Windshield Wipers x 20IC
Line Up at the near side of the Lot.
The Thang
25 Lot Lines: 1 Burpee. 25 Burpees total.
19 Lot Lines: 5 Sumo Squats & 5 Merkins. 50 Sumo Squats & 45 Merkins total.
3 Lot Lines: 10 Manmakers. 30 Manmakers total.
8 Lot Lines: 10 Jump Squats & 10 Carolina Dry Docks. 40 Jump Squats & 40 Carolina Dry Docks
5 Lot Lines: 10 WWI’s & 10IC Alabama Prom Dates. 30 WWI’s & 20IC Alabama Prom Dates total.
8 Lot Lines: 10IC American Hammers & 10IC Mtn. Climbers. 40IC American Hammers & 40IC Mtn. Climbers total.
7 Lot Lines: Burpees. 7 Burpees total.
Mary
NA
Moleskin
I got a kick out of today as Gummy wanted to work legs and Scholl wanted to work upper body. So, we did both.. We worked the outer perimeter of the lot. We may do the inner one day soon..
Prayers and Announcements
Prayers for Dr. Scholl’s ministy to help people in Kenya & for his sister’s interview.
Prayers for the health of the Pax. Especially those that have lingering injuries. Nuthouse’s back.
Optimus is hosting a 2nd F family picnic in May I believe.
Until Next Time,
Muck
Date: 4/14/2026
Pax: Nuthouse, Pacrat, Optimus, Muck (QIC)
AO: Troy
We did not make it to The Hill from my Good Friday Q so that’s why we stayed over there. Let’s see what we did:
Warmup
Bean Picker x 30IC
Windmill x 20IC
Side Lunge 20ct. each leg
Yoga for 5 minutes
SSH x 20IC
Mosey to The Hill. Partner Up.
The Thang
Dora:
One Pax holds plank while the other Pax runs up The Hill and does 10 Burpees. Rotate.
One Pax holds Al Gore while the other Pax runs up The Hill and does 10 Burpees. Rotate.
One Pax does SSH while the other Pax runs up The Hill and does 20 LBC’s. Rotate.
One Pax does American Hammers while the other Pax runs up The Hill and does 20 Merkins. Rotate.
One Pax does Mountain Climbers the other Pax runs up The Hill and does Perfect Alabama Prom Dates.. Rotate.
Mosey Under the Bridge to avoid rain.
Deconstructed Burpees x 20
Mosey to The Hill
One Pax holds Al Gore while the other Pax runs up The Hill and does 20 Merkins. Rotate.
One Pax does Flutter Kicks while the other Pax runs up The Hill and does 20 WWI. Rotate.
One Pax does American Hammers while the other Pax runs up The Hill and does Perfect Alabama Prom Dates. Rotate.
Mosey to The Flag
Mary
NA
Moleskin
First post of the year in shorts, it felt pretty good. I thought we got our work in without going overboard. The dora lends itself to clean reps as you can focus on the reps as opposed to the count. There were times where I got to 35IC American Hammers. I wouldn’t really get that otherwise. Great start to the day, boy’s.
Prayers and Announcements
Prayers for Nuthouse’s daugther for her college search, etc.
Prayers for Optimus’ for big decisions at work.
Registration is open for the 5k in September.
Until Next Time,
Muck
Date: 4/3/2026
Pax: Kato, Nuthouse, Laloyd, Trader Joe, Muck (QIC)
AO: Troy
Happy Good Friday. I definitely wanted to use some Good Friday symbolism to the beatdown. Jesus received the ultimate beatdown for our sakes so we went ahead and returned the flavor. 1 Peter 2:24. Let’s see what we did:
Warmup
Windmill x 15IC
IST x 15IC
Toy Soldier x 15IC
Bean Picker x 15IC
Ragdoll 30ct.
Side Lunge 20ct. each leg
Broken Windshield Wipers x 15IC
Al Gore 20ct.
Grab coupons, head to Death Row. Partner Up.
The Thang
One Pax Farmer Carries coupons while the other Pax does 10 Burpees. After the 10 Burpees, the Pax runs to the Farmer Carry Pax and switches. We did this all the way down Death Row and around Main Square Park.
Circle Up in the Gazebo
Curls x 20IC, double time
One Arm Row x 20IC, each arm
Overhead Press x 10IC
Skull Crusher x 10IC
Swings x 10IC
Mosey to the Park
15 Pullups / 10 sec. Bar Hang, 60 Merkins, 60 Perfect Squats OYO
Grab coupons, go to Death Row
One Pax Farmer Carries coupons while the other Pax does 5 Burpees. After the 5 Burpees, the Pax runs to the Farmer Carry Pax and switches. We did this to the Flag.
Mary
NA
Moleskin
We used coupons that symbolized Jesus’ cross. We partnered up that symbolized Simon of Cyrene helping Jesus carry the cross. Death Row and Main Square symbolized the road to Calvary. The Gazebo, the trial of Jesus by Pontius Pilate. The Park, where Jesus was flogged. The Hill off the Lot would have symbolized Golgotha but we did not have time for that.
Prayers and Announcements
Prayer for Laloyd for his dental visit.
Prayer for Beaker in his home buying process.
Prayers for the war in Iran.
Tonight, Editor is doing an evening ruck in St. John. See the preblast for details.
Possibly Ultimate Frisbee in Crown Point and a beatdown at Wicker Park tomorrow.
Until Next Time,
Muck