F3NWInd

F3 NorthWest Indiana

Nut House

F3 Beatdown at Troy – 06/16/26 Bocce Ball Beatdown 

Location: Troy
Pax: 7 PAX The EggMan / Slick Willy / GummyBear/ Optimus/ Dr. Scholls / ClifBar / 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-O-Rama (COP)

 Side Straddle Hops (SSH): 20 IC

 Imperial Walkers: 15 IC

 Grass Pickers: 10 IC

 Arm Circles (Forward/Backward): 10 IC

The Thang:

Bocce Ball – round winner picks coupon exercise – 

20 IC w/ coupon

Skull crusher 

Indian Run a 4-piece

Squat

Rifle Carry a 4-piece 

Curl 

Mosey a 4-piece

Halo 

Mosey a 4-piece

Overhead Press

Farmer Carry a 4-piece 

Blockies

Mosey back to the flag

WOW/Moleskin
Announcements: F3 Picnic Saturday

Bocce (pronounced bot-chee) is a relaxed but highly strategic lawn game with ancient Roman roots. It’s part of the boules sport family and is traditionally played on a long, rectangular dirt or oyster shell court, though backyard grass or sand works just fine.

The goal is simple: throw your heavy balls as close to the small target ball as possible, while knocking your opponent’s balls out of the way.

^^ In our adaptation, the closest to the pallino (pronounced pal-LEE-no), which is Italian for “little ball,” got to pick and lead a coupon movement IC for 20, then we punctuated with 4-Pieces. Gave new guys (and me, because counting is hard) a chance to lead. It was really fun and moved quickly – no time for Mary. Hope you liked it – thanks for letting me lead – prayers for Muck’s foot and Slick Willy’s baby. – #syitg – Nuthouse

F3 Beatdown at Troy – 06/09/26

Location: Troy
Pax:  6 – OCB/ CLifBar/ Muck/ Pacrat/ Gummy Bear/ 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
  • Imperial Walkers x10 IC
  • Perfect Squat x10 IC
  • Wind Mills x10 IC
  • Will Mays Hayes x10 IC
  • Arm Circle Complex

The Thang- be intentional- beautiful slow clean reps

Farmer Carry 4 piece

10 min

1 – 20 overhead press

2 – 20 squats

3 – 20 swings

4 – 20 merkins

5 – :30 high plank

6 – :30 child pose

7 – 20 merkins 

8 – 20 swings 

9 – 20 – squats 

10 – 20 overhead press

Farmer Carry to Death row

10 min

1 – 20 dips with coupon on lap

2 – 20 curb step ups with coupon

3 – 20 calf raises with coupon

4 – 20 incline merkins

5 – :30 high plank

6 – :30 child pose

7 – 20 incline merkins 

8 – 20 calf raises with coupon

9 – 20 curb step ups with coupon

10 – 20 dips with coupon on lap

Farmer Carry to Flag

3 min

1 – 20 bench coupon

2 – 20 v ups with coupon

3 – 10 merkins IC

wow – Slow is smooth and smooth is fast. Thanks for letting me lead today! – syitg Nuthouse

06/02/2026 Troy Murph #6 of 12 for 2026

AO: Troy

Pax: 10x — Muck / Roadshow / Optimus / Kato / Family Guy / Clif Bar / Gummy Bear / OCB / FNG- EggMan / Nuthouse

The Thang: Murph

1 Mile run

100 pull ups / 200 merkins / 300 squats

1 Mile run

Moleskin: FNG on Murph day with 10 Pax posting — this is what it’s about, gang! 1/2 way done with Murphs for the year! Time flies when you are having fun. Thanks for coming out!! #syitg – Nuthouse

F3 Beatdown at Troy – 05/22/26

Location: Troy
5 Pax: ClifBar / PacRat / Roadshow / 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
  • Imperial Walkers x10 IC
  • Perfect Squat x10 IC
  • Wind Mills x10 IC
  • Will Mays Hayes x10 IC
  • Arm Circle Complex

The Thang

Indian coupon carry to the park – man at the front has the 45# coupon in addition to his coupon and hands to man coming to the front 

Move the stack 

Stack coupon on one curb 1 pax retrieves coupon by bear crawling to it and then farmer carrying it back while all other pax merkin  

Retriever starts new stack – repeato until all are moved 

Strength challenge 

all pax dead hang or plank / 1 pax coupon monk hold for – time – best (longest hold) time wins a prize

Indian coupon carry to the Flag–

man at the front has the 45# coupon in addition to his coupon and hands to man coming to the front 

Mary

Lbc 

Box cutters 

American hammers 

COT-Moleskin – this was ‘fun’ dont sleep on long carries! 😜

F3 Beatdown at Troy – 05/19/26

Location: Troy
Pax: 8 – Roadshow / Crash / Gummy Bear / Family Guy / Federali / Optimus / FNG “Cliff Bar” / 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
  • Imperial Walkers x10 IC
  • Perfect Squat x10 IC
  • Wind Mills x10 IC
  • Will Mays Hayes x10 IC
  • Arm Circle Complex

The Thang

4 Piece block carry —

  • Leg 1 farmer carry <drop block>
  • Leg 2 sprint*
  • Leg 3 skip
  • Leg 4 Sprint
  • Leg 5 skip pick up block and repeat until block is back to start (4 laps)

Circle —

  • Blockies / Curls 10x
  • Blockies / Curls 5x
  • Block Lunge / Block Squat 10x
  • Block Lunge / Block Squat 5x

DORA —

PAX A Farmer carry / PAX B merkin until we hit 100

Mary 

  • LBC 20x IC
  • Box Cutter 10x IC
  • Super Man hold 30 count
  • Child pose 30 count
  • Good morning, 10x IC
  • Quad stretch 30 count each leg
  • Tricep stretch 30 count each arm

Name-o-Rama – COT

Moleskine –

Was good to see Family Guy back out and healing!! It was a good workout, and we added a new Pax, “Cliff Bar” – Murder Bunnies were on the menu, but I restrained myself – we want him to come back! I think we gave him a good mix of what we are about, and he escaped without an inappropriate nickname. Until next time – thanks for letting me lead – #syitg -Nuthouse

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