F3NWInd

F3 NorthWest Indiana

LaLoyd

Slow Cooker @Patmos

“No matter what men may say, this was just as the preblast foresaw.”

Date: Monday 8/31/26

PAX: Al Gore, Optimus, Puppy Chow, Laloyd, Pacrat, Gummy Bear (QIC)

AO: Patmos

WARMUP:

  • Credo w arm circles
  • Windmills
  • Bean pickers
  • IST
  • Seal Claps
  • OVH Claps
  • Michael Phelps

THANG:

Gummy has a pocket full of coins, at the beginning of each round he’ll pull one and the value is how many burpees the Round requires as tax to begin

-Round 1- (*Quarter Pulled = 25 Burpees)

  • DORA: P1 Lunges To Cone + Back, P2 50 Inchworm Merkins
  • Mosey To Bottom Of The Amp

-Round 2- (*Penny Pulled = 1 Burpee)

  • 5 8-ct Step Ups IC
  • 10 R BSS CC
  • 10 L BSS CC

-Repeat Set 5 Times

  • Indian Run Around Mini-Trail to the playground

-Round 3- (*Penny Pulled = 1 Burpee)

  • Pullup-Tree 1-2-3-2-1
  • Al Gore Timebomb (61)
  • Indian Run to Coupons in lot north of amp

-Round 4- (*Quarter Pulled = 25 Burpees)

  • 20 Curls CC
  • 20 OVH Press CC
  • 20 Skol Crushers CC
  • Indian Run to base of the hill

-Round 5-(*Dime Pulled = 10 Burpees)

  • Hill Sprint all the way around to the Flag

Moleskin:

Last minute wanted to try something with the coin values = burpees cuz I realized I had no burpees in my beatdown. It was not well received but an interation of it will make its way to a beatdown of its own one day. Originally the burpee tax would’ve been SSHs progressively becoming more each round. Each round the run was a bit longer than the last. Thus slowly cooking up.

Good job to all PAX there! Announced the September challenge today get your men out and weasel shake them into submission!

Good time all 6 went to coffee and chatted. The slow cooker! Pray for Puppy Chow’s Brother, he suddenly lost a young friend for his grieving. Pray for Shots Fired’s family and friends in Houston (See the Micks Post)

SYITG! TYFLKML!

-GB

BACKBLAST: Thursday July 30, 2026 – Shoulders on Fire @ the Hub

QIC: Boo Boo

Pax: Mufasa, HHH, Roadie, Campbells, Lights Out, OG, Trader Joe, 2005, Atticus, Batman, LaLloyd, Gummy Bear, and Boo Boo.

Always start the day with the word.
Live in harmony with each other. Don’t be too proud to enjoy the company of ordinary people. And don’t think you know it all. Proverbs 12:16

Warm Up
Side Straddle Hops x 25
Bean Pickers x 10
Toy Soldiers x 10
Arm Circles

The Thang
Shoulders & Abs down by the Pull Up Bars
4 Sets
Pull Ups x 5
Hanging Knee Raises x 10
Sand Bag Over Head Toss Train using 13 Sandbags
WW-2 x 15

More Shoulders till they go NUMB 😁
4 Sets
Overhead Pressusing using Sandbag x 10
Side Latterals using Small Blocks x 15
Front Laterals using Small Blocks x 15
Shrugs using Sandbag x 10
Farmer Carries using Cinder Blocks around the abandoned House.

Arms Back & More Abs
Ran out of time got only 2 sets in
Arm Curls using Sandbags x 12
Back Rows x 12
Overhead Extensions x 12
WW-2 Overhead using Sandbag x 10
Revers Crunch x 10

Moleskin
Sorry Guys for taking so long to get this out there, Im still a virgin doing this, and thank you Atticus with your help. I just wanna say Guys its been a great two years, still cant believe the first time I showed up at a workout which was the 10 year anniversary it whipped my a##, I still cant beleive I came back after that workout, and thank God I did this group is a amazing group of guys. The one thing I love the most is the Rucking. The conversations we would have where always so fun, and the variety of topics we would talk about, learning about each other, having conversations with different opinions, & not getting mad at someone with a different opinion, but actually learning why they have that opinion, which these days its unheard of. Also I had things i was going thru, & I had great conversations with Guys that got me thru them peacefully. I know alot of Guys dont Ruck, you really need to try it, its a great way to start off your day, especially if you going thru something its a great way to get things off your chest, and a great way to learn from one another. I heard this reel like a day before the beat down and this sounds exactly like F3. If you show up on time, have a good attitude, respect authority, & do what you said you were going to do you will be ahead of 95% of the Guys in our culture.

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