F3NWInd

F3 NorthWest Indiana

Patmos

The Odyssey

Date: Monday August 3rd, 2026

PAX: Mr. Incredible, Little Minion, Gummy Bear, Optimus, Pacrat, O.G.

WARMUP:

  • ACC w/ Core Principles + Mission Statement
  • Toy Soldiers
  • Beanpickers
  • Willie Mayes Hays

THE ODYSSEY:

Journey home from the battle of Troy. Our first stop brought us into the Cyclop’s Cavern (aka the bottom of the amp) and we had to climb our way out by doing the following at each level:

  • 5 Incline Merkins IC
  • 5 Decline Merkins IC
  • 5 Dips IC
  • 5 Step Ups IC (8ct)
  • 5 BSS R IC
  • 5 BSS L IC

After 3 rounds up the Cyclops awoke and we had to sprint the rest of the way to get away. We sprinted all the way to the isle where Circe the witch lives. In a cruel trick she turned us to pigs! We had to do the following to get to Odysseus to warn him!

  • Bear Crawl up the Grass hill

After warning Odysseus in time we were tranformed back and headed off on our journey (indian running) to Hades (Baby Patmos) There we did the following

  • 1 Pullup
  • 2 Pullups
  • 3 Pullups
  • 2 Pullups
  • 1 Pullup

Amid the pullups we recieved a prophecy from Tyreeseus about where to head next. We journeyed around the lake, onto 85th, back into the entrace to the subdivision and right along the brick wall by the pond. There the call of the Sirens telling us to quit the following exercise was strong but my men stood strong against it.

  • PAX wall sit while 1 PAX does 5 Burpees (Continue til all PAX have burpeed)

After resisting the sirens calls we journey home thankful we could see Ithaca at last. But a storm blew in and blew us East into a couldesac where Calypso fed us the lotus flower. So we had to perform the ultimate flower to escape.

  • Moby’s Pushup Challenge (Flower Song)

Finally after defeating the lotus flower we set sail for Ithaca (parking lot) When we arrived the suitors needed to be vanquished by an back and forth attack thus we did the following.

  • Ladder 7-10 Burpees & WW1s

Victory at last we made it home and reclaimed Penelope and the throne!

MOLESKIN:

I had find designing this one off of a very cool story. The movies awesome I saw it 3 times already! Themes are hard because if you force the theme too hard the workout could suck. Like I originally tried to fit in the Laestradonians, Cilla, and battle of troy and that was too many stops and the run would’ve been out of order. Gotta prioritize the men getting what they need and then the whole story and having fun! After all we are here to become better leaders and I had a great time leading today.

Pickup a Q this month if you can. If you’ve never Qed, come to Q school it will be very soon look out for it. Love you all have an awesome day!

-GB

BACKBLAST– 7/27/26 6 PAX for some fun on the Patmos Hill!

The temp in my car said 75 this morning, but with the 90’s humidity the suck was real this morning. All the PAX felt that humidity getting out of their cars, but truly embraced the suck by getting after it this morning. Really impressed Heisenberg posted this morning, with this upcoming surgery tomorrow. We are all praying for you brother! Below is what we did this morning.

Warm Up

GM OYO while I go over F3 mission, 5 pillars, and F3 Credo.

SSH X 25 IC

Bean Pickers X 10 IC

Hillbillies X 10 IC

ISP X 10 IC

Arm Circle Complex X 10 IC

Park lap Jog to base of Patmos Hill

The Thang

Ladder #1 start one merkin run up hill and 10 WWI’s. Repeato till end 1 WWI at top of hill, and 10 merkins on bottom of hill.

Ladder # 2 start with one Squat and Bernie Sanders(run/walk backwards) up hill and 10 LBC’s then run back down hill. Repeato till 10 squats at bottom and 1 LBC at top.

Mosey over to amp to go up and down the dip escalator(total 150 dips).

First level 5 dips

Second level 10 dips

Third level 15 dips

Fourth level 20 dips

Fifth level 25 dips

Repeato going down with 5, 10, 15, 20, and 25.

Mary

N/A

Moleskin

I really enjoyed being back out at Patmos this morning, even with the brutal humidity! We got in 2.05 miles on this WOD with majority of that hill miles. Goon was really flying on the ladders, nice work setting the pace brother! Everyone else got after it too, and got a great sweat in. This was my first time I did back to back ladders on the hill, and that provided a true element of suck lol. I appreciate everyone for posting this morning on a muggy day. You guys all rocked a DFQ attitude this morning!

Patmos has a special place in my heart, where I lead my first VQ back in 2018. I plan to make a better effort to try to Q and post here more often. Was nice to have 100 percent coffee attendance too at Biggby. Truly grateful for this group, and thank you for all the fellowship and leadership you bring to my daily life and the lives of other PAX’s. Let’s get those extra prayers out tomorrow morning for our brother, Heisenberg! Until next time, Mufasa.

RESPECT Crew Monday Travels

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
  • 8ct Imperial Hillbilly x10 IC
  • Texas Toast x10 IC
  • 1-4-1 Motivator Tree

THE THANG

  • Walking Travel, Trailhead to Lookout; Suitcase carry, 15 CC Jump Squats
  • Curls x10 IC
  • Skull Crusher x10 IC
  • Walking Travel, Lookout to road; Suitcase Carry, 15 CC Merkins
  • Upright Row x5 IC
  • OHP with 6ct Negative x5 CC
  • Walking Travel, Road to Lookout; Suitcase carry, 15 CC Jump Squats
  • Curls x10 IC
  • Skull Crusher x10 IC
  • Walking Travel, Lookout to Trailhead; Suitcase Carry, 15 CC Merkins
  • 1-Armed Row x10 IC ea arm
  • Derkins x10 IC
  • Cactus Squats x10 IC

MARY

  • Explosions x10 IC
  • Pickle Pointer w/ coupon x10 IC
  • Low Dolly w/ coupon overhead x10 IC
  • Al Gore with Leadership Moment

MOLESKIN

Leadership moment- Simple: Plans must be communicated clearly and concisely. If a plan is too complex, team members will not understand it, leading to failure.

This was written as a partner travel where P1 would Farmed Carry both coupons while P2 executed the exercise, then runs to catch up. With the odd number of packs, we called an audible and went to a walking travel. Staying together we still included stops for the jump squats and merkins.

BACKBLAST – 7/13/26 – Orange Julius, Little Caesar

Patmos A.O.

Cool for summer. High 60’s. That’s the last of that for the rest of the week. Maybe longer. Summer beatdowns are aggravating. But RP friendly so not all bad.

6:00p on a Sunday, and not a PAX has volunteered to pick up Q for Patmos. WTH – I’ll do it. That way I get to do what I like. We had some good turnouts at Patmos this Summer, so don’t let the Summer doldrums get to you. Time to stiffen up and get out there shoulder to shoulder with your friends. Iron Sharpens Iron only works with there are 2 pieces of iron

I didn’t have time to pick out a theme (it was less than 12h from go-time when I picked it up), so I looked at things in history on 7/13. Julius Caesar was born 7/13 100 B.C. I’m sure he was an A-hole, but he did invent quite a bit of stuff:

  • The concept of being an Emperor
  • The e tu, Brute? meme/ Shakespeare line
  • The metaphor Crossed/Crossing the Rubicon
  • The Caesar haircut (90’s boy bands, George Clooney, etc.)
  • Little Caesars Pizza
  • Orange Julius
  • Ides of March (that one with help from some of his buddies)

As you can see, he had a lot of shit going on. We did too, but we only have 45 minutes to get to it. We did absolutely nothing as a tribute or reference to Jules, but it was kinda fun to think about how his existence has an impact on global culture to this day.

0531

Warm Up

(all to BAC front/back):

  • F3 Mission Statement
  • F3 5-core principles
  • F3 Credo
  • Recover

Bean Pickers x10 IC
Arm Warmup Complex IYKYK
Hillbillies x10 IC
IST x10 IC
SSH x30 IC
Perfect Squats FTH x10
Perfect Merkins x10

Mosey to the playground

The Thang

5-to-1 Ladder

Start at the pull-up bars, perform 1 chin/pull
Run up Lone Tree Hill, perform 5 burpees

Mosey back down to the playground, perform 2 chin/pulls
Top o’ the hill, 4 burpees

Repeato ’till 5 pull/chins and 1 burpee

By the numbers – 15 burpees and 15 pull/chins

Each run (from the bars to the top o’ the hill) is 1/10th of a mile. We ran 1 mile in total

Mosey down LTH, then circle up. 12 count rest

Thang2 – 5K Prep and LightsOut merkins

Indian run to the 2nd playground. About 1/2 mile

4-Corners

Perform 12 merkins OYO, walk to the next corner, perform 12 merkins. Repeato for 1 loop, which is 4 corners / 48 total merkins

Indian run back, mosey up to the Flags. Make sure you hustle up that last hill

0616

Moleskin

Last minute pickup. As you can see, this had nothing to do with Julius Caesar. But I found it interesting that Julius Caesar invented all that stuff haha. Gummy Bear said he invented the C-Section. Which is kinda sick if you think about it re: Ides o March. I’ll let you be the judge of that one

Only thing I could add is the running, pullups, merkins, and burpees. And not a lot of them. Maybe a bit heavier on the running. But we have a 5K coming up and we need to get into ship shape.

Awesome Awesome job today Kato. We ran our asses off an you were right in the mix. Growth is in the misery ain’t it tho’

ain’t no way you gonna make a horn section hit that hard. I don’t care who you are

Love & 73’s

PacRat
KD9GNS

BACKBLAST 7/6/26 MIX IT UP @PATMOS

Pax: Al Gore, Mr. Incredible, Turtle Dove, Little Minion, Optimus (Q)

Warm up:
Bean picker x 10 ic
Toy soldier x 10 ic
Abe Vigoda x 10 ic
Michael Phelps x 10 ic
Skull clap x 10 ic
Ssh x 20 ic
Perfect squat x 10 ic
Perfect merkin x 10 ic

The Thang:
Playground circuit with 3 stops along the path.
I pull ups 3-5
II jump squats x 10
III mountain climbers c 10
Repeat 3x

The Amp
Coupon Rows x 10 ic
8ct Step ups x 10 ic
Incline merkins x 10 oyo
Bulgarian split squat x 10 cc
Run to bottom of amp 1 burpee return to top.

Coupon curls x 10 ic
Coupon swings x 10 oyo
8ct Step ups x 10 ic
Incline merkins x 10 ic
Bulgarian split squat x 10 cc
Run to bottom of amp 2 burpees return to top.

Coupon complex x 10 ic
8ct Step ups x 10 ic
Incline merkins x 10 ic
Bulgarian split squat x 10 cc
Run to bottom of amp 3 burpees return to top.

Mary:
American hammer x 10 ic
WW1 x 10 oyo
LLF x 10 ic
Box cutter x 10 ic
Snake lap down to bottom 4 burpees snake back up.
American hammer x 10 ic
WW1 x 10 oyo
LLF x 10 ic
Box cutter x 10 ic

Moleskin:
Great start to the week on a humid Monday morning.
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