F3NWInd

F3 NorthWest Indiana

Lights Out

Lights Out VQ at Troy 6/12/26

Well hard to believe it had been almost 9 years and Troy was the only AO I have not lead..10 pax showed up….

Warmup:

SSH

BEAN PICKERS

IST

HILLBILLIES

WINDMILL

ARM CIRCLE COMPLEX

The Thang:

Mike Tyson Merkin Complex

10-Plank style did Ranger Merkins

10-Plank style did Wide Merkins

10-Plank style did Diamonds Merkins

On Knees

20-Ranger

20-Wide

20-Diamonds

Partner up head to parking lot lines.

Pax1 did Coupon Complex 100 was the count

Pax 2 ran to driving lane and bear crawled the lane then run to curb and back and repeat bear crawl and run switch out.

Pax1 did Chest Press 200 was the count

Pax 2 ran to driving lane and lunge walk the lane then run to curb and back and repeat lunge walk and run switch out.

Pax1 did Curls 300 was the count

Pax 2 ran to to curb and back and switch out.

Line up for suicides we did 5 lines and did squats increasing at each line.

Mary:

LBC

Heal Tap

Low Dolly

Moleskin:

Guys not much to say but Thank you all for showing up it has been an awesome almost 9 years with this group. This group has been a blessing for this OLD PAX and you all keep me coming back. What makes this group special is we all do care about each other. Do be apart of F3NWIND you definitely need to have thick skin with all the ribbing we give each other just like we all probably did growing up with our siblings. Just ask HHH he gives me the most and he is my Son’s age. I wouldn’t want it any other way.

God Bless you all and again

Thank You and until next time

Lightsssssss Outttttt

Was that right O.G.

BACKBLAST– 6/13/26 Sandbag circuit at Sauerpatch!

13 PAX headed out for a nice Saturday morning sandbag WOD. We had a nice preruck crowd of Atticus, Mongoose, The Mick, Boo Boo ,Editor, and myself. Trader Joe ran 3.5 miles before the WOD and walk a few laps with us ruckers too.

Warm Up:

GM X 10 IC

SSH X 20 IC

Bean Pickers X 10 IC

Hillbillies X 10 IC

ISP X 10 IC

Arm Circles forward and reverse X 10 IC

The Thang:

Split up into a group of 7 & 6 for Indian Run. Started in middle circle near on north end of pound and 7 went to left and 6 ran to the right towards the small circle near middle of north end of pound and back to south end circle.

Mosey to picnic tables to grab sandbags & Coupons. Partnered up for sandbag timed dora, one partner grabbed a sandbag, and other grabbed a coupon and mosey to culdesac near the playground. We did the following five exercise circuit for five minutes per exercise. Timer was shoulder carry sandbag from culdesac to the crosswalk and back. Below were the five amrap exercises.

  1. Curls
  2. Military Press
  3. Skull Crushers
  4. High Pulls
  5. One arm rows

Mosey to Picnic tables for Pinky Pies

Start with 10 incline Merkins and 1 dip and work way to 1 incline merkins and 10 dips when done. Normally I do this OYO, but we did in cadence today.

4 count step ups X 15 IC

20 LBC OYO

Side step ups each leg x 15 IC

20 LBC OYO

Mary:

Fire Hydrants each leg X 10 IC

Birddogs X 10 IC

Donkey Kicks X 10 IC

flutter kicks X 20 IC

low dollys X 20 IC

leg lifts x 10 IC

plank jacks X 20 IC

plank out remaining 15 seconds

Moleskin:

Was a great crew this morning! Loved seeing guys rock the weight vest this morning! Mongoose was really flying around with sandbag this morning, nice work brother. Everyone else was getting after it too! Great effort by all PAX this morning.

The goal of the timed dora was for everyone to try to focus on getting in slow, controlled, and quality reps. Scarecrow did timed Dora’s a ways back, and I enjoyed but waited a little while to breakout on my end. Hope everyone enjoyed getting under a sandbag for a little bit. Really appreciate the opportunity to lead you men! Grateful and thankful for all of your support! Had a little busy weekend and sorry for the later backblast. Hope everyone has a good week. Until next time, Mufasa.

BACKBLAST: Monday, 6/01/26 Circuit City @ Patmos

QIC: HHH

PAX: Lights Out, Optimus, Mr. Incredible, Little Minion, Fennec, O.G. 2005, Al Gore, Gummy Bear, PacRat, and HHH.

HHH is turning 46. No birthday gimmicks; just another full body blowout. School is out so I hope the teachers start posting again. Bring a coupon, a mug, and an extra t-shirt.

0530 Slay
0615 Pray
0618 Stay (On-site Coffeeteria)

Little pop-up shower before the beatdown was a pleasant surprise. The WOD turned out like I imagined, but thought we could get 3 rounds in. We were only able to get 2 full rounds in. Here is what we did.

Warm Up
Good Mornings (OYO) while reciting the mission, principles, and creed
MNC (15 IC)
8 Ct. WMHs (5 IC)
SSH (20 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Shuffle Squats (10 IC)
Shuffle Merkins (10 IC)
Lot Lap

The Thang
Coupon Complex (10 IC)
Mosey to Port-a-potty
Bear crawl
Mosey to AMP
De-escalating Pinky Pies (10/8/6/4/2)
Burpees (5 OYO)
Mosey to Dock
Lunge walk
Mike Tysons (10 OYO)
Lunge walk
Mosey to Playground
Pull-up Lines (5 rounds of 3)
Mosey to base of the hill
Sprint
Bay City Scissors (10 IC)

REPEATO (OYO)

Mary
Coupon Complex (10 IC)
Burpees (10 OYO)
PacRat Broga (3 min)

Moleskin
11 PAX came out this morning and helped kick off the month the right way.

Birthdays aren’t nearly as exciting as they used to be, but starting the day with this group makes them a lot more meaningful. Getting older is a blessing. Sure, the aches, pains, and random ailments that seem to appear overnight aren’t always fun, but every year is a gift. Being healthy enough to get out of bed, push ourselves physically, and show up for one another is something that should never be taken for granted.

If I had one birthday wish, it would be to see F3 NWInd continue to grow and double our active PAX. The impact F3 has on men, families, and communities is too important to keep to ourselves. To make that happen, we have to get comfortable EHing everyone and anyone. EHing is a lot like sales—it rarely happens after the first conversation. Most people need multiple invitations before they finally show up. Stay persistent. Keep reaching out. Keep investing in people. You never know when that next invitation will be the one that changes someone’s life.

We also have a lot happening across F3 right now. Challenge yourself to participate. Sign up for that event you’re on the fence with. Grab a Q. Show up to the workout. Support the fundraiser. Do the harder thing. Growth rarely happens in our comfort zone, and I’ve never met a man who regretted leaning into F3 and all it has to offer.

Thank you all for helping make this birthday a great one. I’m grateful to be on this journey with each of you.

SYITG,
HHH

P.S. On-site coffeeteria is the way to go.

Convergence at the Sauer Patch

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
  • Imp Stormtrooper x10 IC
  • Hillbilly x10 IC
  • Big Arm Circles x10 IC ea direction 
  • Texas Toast (Tennessee Rocking Chair) x10 IC
  • SSH x20 IC

THE THANG

  • Indian Run clockwise around/through the courts
  • Partner Travel counterclockwise around the lake to the playground
    • Choose a common coupon
    • P1 walking curls / skull crushers (alternate each series) while P2 executes 10 CC Merkins, 10 CC Squat Jumps, then runs to catch P1
  • Finish the loop, Playground to Pavillon
    • P1 Lunge Walk* with coupon while P2 executes 10 CC V-Ups then runs to catch P1
    • *5 forward lunges same leg, 5 forward other leg, 5 sideways, 5 other side
  • Partner Wheel Barrel
    • 10 CC “steps” + 5 Derkins, switch & repeato to the circle and back
  • Indian Run
  • 8ct Curl x5 IC
  • 8ct Dip x5 IC
  • Repeato Curl/Dip for total 3 rounds

MARY

  • Freddie Mercury x10 IC
  • Adductor leg lift w/ coupon x10 IC ea leg 
  • Hip Flexor leg lift w/coupon x10 IC ea leg
  • Pickle Pointer w/ coupon x10 IC
  • Pickle Grinder x10 IC
  • 60-sec Overhead Hold
  • 60-sec Al Gore with Leadership moment

MOLESKIN

Leadership moment- reference to 1 Peter 4, 

Above all, let your love for one another be intense, that is intentional even when inconvenient. As each one has received a gift, use it to serve one another as good stewards of God’s grace. Whoever preaches, let it be with the words of God (not man), and whoever serves, let it be with the strength that God supplies. So, we’re told to love & lead, and do so that in all that you do God may be glorified.

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