F3 NorthWest Indiana
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
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
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
Warm up:
The Thang: slow and deliberate reps
Cowboy Run to Death Row
Cowboy Run to Down Town lot
Cowboy Run to Growlers lot
Cowboy Run back to the flag
Mary:
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
8 PAX piled into Troy to do a dress rehearsal of the (3rd?) F3 Easter Beatdown Extravaganza. PAX brought their 2.0’s, M’s, moms, neighbors, inlaws, you name it.
But with so many guests showing up to F3 for the first time, we wanted to make sure it was going to be special. So we mocked up the big parts of the workout and worked out the kinks. When I say worked out the kinks, I mean had big gaps of standing around, and chunks of the workout that fit the intensity of 2 simultaneous workouts.
Roadshow had the hardware and enough of a vision to where we could all pitch in and make something fun, in an F3 kind of way.
PAX: Gummy Bear, Coors, LaLoyd, Nuthouse, OCB, Roadshow, Trader Joe
Q: PacRat
Prior to the festivities, Roadshow was unloading the trunk. And when I say unload, I can guarantee:
a. That car is NOT losing traction in the winder
b MPG probably went down by 10. No cap (?)
Mission Statement / 5-Core Principles / F3 Credo all set to the sounds of baby arm circles F/B
Bean Pickers x10 IC
Arm Warmup Complex (IYKYK) – approx 50 reps IC
SSH x30 IC
Perfect Squats FTH x10
Perfect Merkins x10
Recover
The main thang was a Kids vs. Dads competition. The kids took from 1 bucket and ran about 20 yards to drop an egg in a basket. With approximately 140 eggs per kid team, I wanted a rough estimate of how log it would take 8 kids to empty the basket. So with injuries, we simulated having fast kids and little kids on the team
All PAX grabbed 1 egg from the bucket and ran to their team bucket and dropped the egg off. Once we got about 1/2 way through 200 eggs, we stopped the timer and estimated it would take 8 kids 5 1/2 minutes to drain their buckets. We would likely have more than 8 kids tomorrow, so I kept that in mind on how to make that work for tomorrow
Roadie loaded the sled up with about 600 pounds dry, plus the tires, ropes, and whatever the resistance that weighted tires on asphalt adds. We dragged it about 100 yards. We had 6+1 men on the sled, and it took all we had to keep momentum up. The strength it took to get from 0 to >0 was draining. The main motivation for keeping the sled going was the reluctance to restart momentum.
Gummy Bear ran us through a few iterations of the Animal Walks. Duck Walks / Goose Walks, etc. just plain suck. I have no idea how to do the Alligator walk correctly, but I gave it the old college try. And the others were just fun
When I was calculating and tabulating, the PAX were getting anxious. Some spontaneously did merkins, so I knew it was time to take what intel was gathered and finish this workout strong. So to reverse drain the eggs, the updated MO was to perform 2 burpees, grab 2 eggs, and drop them in the original bucket. Sounds worse, but I’d rather do 2 burpees than run 20+20 yards over and over. But since the running was directly after the burpees, we still made it count
After target baskets were emptied, we all went to the sled, and continued to drag it around the 6-piece lap. After about 50 yards, we dropped the 150lb body in the parking lot and kept the pull until we ended up back at the start point. Only place we stopped was at the final stretch because we cut the corner a little too sharp and the sled was wedged into the parking lot island curb. We straightened her out and brough it home
Gummy Bear did the timer and counted about 5 min and 40 seconds (when adding up both 100 yds and the remainder of the 6-piece). I knew we nailed it, took notes, and made final adjustments for tomorrow
I attempted to assemble a team of 4 PAX to retrieve the 150lb body sandbag, and Nuthouse just sprung into action. He picked it up himself and ran it back. Super human strength. Just like the Juggernaut.
I think we did something here?
Thanks to all 8 of you for coming out. This demo workout really made the Easter beatdown special. Several of the PAX couldn’t make Saturday, but their efforts and willingness to make Saturday fun in a special way was much appreciated.
On to the next backblast. Stay tuned!
73’s
PacRat
KD9GNS
Date: 03/24/26
PAX: Gummy Bear, Muck, OCB, Optimus, PacRat, and Roadshow (QIC)
Warm Up:
The Thang:
Burpee Tag:
Sled Pull Relay:
Kettlebell (cone) Relay:
Wrap-up:
Moleskin:
The idea behind the Easter beatdown is that the PAX would have a harder workout than the kids. That was fine and good, but it was hard to figure out how the really young kids would be able to do some of these – even modified. So at coffee we did a lot of brainstorming. I had to leave before it was done, but I’ll sync up with PacRat for the next revision.
The result of this was actually the groundwork for some sort of “PAX Games”. I think we can do something with this. The burpee tag was rough but fun. I have no idea how many burpees I did, and I don’t think anyone else knows how many they did. The sleds were tough but doable. The cone relay was actually pretty fun. It required more concentration than physical effort.
I definitely want to do something with these. One thing I need to get better is to plan out how to explain the instructions better. I need to streamline that and get people moving quickly. Sometimes I wish I just had pictures – that would be soo much easier.
Anyhow, it was fun, challenging, and maybe the groundwork for something else. Saturday should be fun regardless.
Special shout-outs to our recovering PAX OCB and Gummy for coming today!
#SYITG