Mr. Incredible

Jun 12 2026

Hub Heater

Date: 6/11/26

AO: The Hub

PAX: Gummy Bear (QIC), Mufasa, Pacrat, Mr. Incredible, Fennec, Little Minion, OCB, Heisenberg, HHH, Becks, O.G., 2005, Optimus, Laloyd, Pheidippides, Dr. Freud, Trader Joe

Warmup

-Static-

Windmills
Willie Mays Hayes
Bean Picker
Moroccan Night Clubs
Perfect Merkin

-Dynamic-

Lunges
Side Lunges
Toy Soldiers
High Knees
Butt Kickers
Hip Openers
Hip Closers

THANG

-Jog to sportsmen club-

10 Step Ups IC (8-ct)
10 Side Step Ups IC RIGHT
10 Side Step Ups IC LEFT
10 Bulgarian SS IC RIGHT
10 Bulgarian SS IC LEFT

(2 Sets)

-Jog to lot by dumpster-

*PAX would hold plank on a parking lot line. Q Calls out “LEFT”, “RIGHT”, “DOWN”, or “UP”. PAX move sideways bear crawl style to left or right for those calls, Pushup when down is called, and run around the East entrance and back when up is called. *

-We did variations of about 12-15 left, right, and down calls before the “UP” running breakup and did 4 total rounds ending in “UP” each time.

-Circle Up Same Spot-

Lt. Dans Accending (1-10)

-Jog to the Flag-

Mary

American Hammer
Freddy Mercury
Crunchy Frog
WW1

Cooldown

Fire Hydrant R Leg
Fire Hydrant L Leg
Donkey Kick R Leg
Donkey Kick L Leg

Moleskin

Awesome to see 17 PAX out on a weekday. Thank you HHH for setting up on site coffee that was awesome!

F3 is about planting, growing, and serving small workout groups for men for the invigoration of male community leadership. Hub on Thursday accomplished the growth and service mentality, let’s continue this through doing our duty of brining in FNGs. Good to see Kotters Becks for the first time in about 8 years!

Announcements, signup for F3 Picnic in Griffith Father’s Day Weekend so we can get a headcount for food. Prayer list is live, thanks Pheidippides. Thank you for letting me lead, this was a HEATER and burned out both the arms and legs at different points. Take care all, until next time…

Tristan Buder, 23, Gummy Bear

Jun 08 2026

Perserverance at Patmos

WELCOME

F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 Core Principles

Free of charge
open to all men
held outdoors
peer lead
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

OHC the long way to top of the Amp
Round 1
- Irkin x10 IC
- 8ct Stepup x10 IC
- Perfect Swing x10 IC
- Box Jump x10 CC OYO
- Derkin x10 IC
- Mosey to bottom of the hill
- Run up, mosey to top of the Amp
Round 2
- Curl x10 IC
- BSS x10 IC ea leg
- Bent-over Row x10 IC ea arm
- Alt Lunge x10 IC
- Dips x10 IC
- Mosey to bottom of the hill
- Run up, mosey to top of the Amp
Round 3
- Repeato Round 1 x5reps
Round 4
- Repeato Round 2 x5reps
Round 5
- Dip x10 IC
- Curl x10 IC
- Derkin x10 IC

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
60-sec Overhead Hold
60-sec Al Gore with Leadership moment

MOLESKIN

Leadership moment- perseverance. Sometimes things go easy, sometimes you have to do things you’d rather not do. Regardless, a strong person gets things done, regardless.

Jun 01 2026

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.

Apr 04 2026

BACKBLAST: Saturday, 4/04/26 Ultimate Frisbee @ Colonel Wheeler

9 PAX came out for a warm, moist day. Light drizzle the entire time. Couldn’t have asked for better conditions considering the forecast. Turf was not slick or holding water. By far the best field to play on. We are spoiled.

Great games. The Mick wants everyone to know he went undefeated today.

Dec 26 2025

Another Incredible Christmas @ The HUB

PAX: OG, Dr. Scholls, Beaker, PacRat, Peyton, In the Can, Editor, Crash, Smooth Move, OCB, Gummy Bear, Heisenberg, Mr. Incredible (QIC)

I almost started this backblast with a comment about the “unseasonably warm” Christmas, but I looked back and the past several Christmas beatdowns have been near 50 degrees… so, apparently it is “normal” now. But, we did have a record turn out with 13 PAX who kicked off the Christmas Day celebrations with a beatdown (former record was 5 PAX!):

Warm Up
SSH x15IC
Windmill x15IC
IST x15IC
Bean Picker x15IC
Light Pole Lap
Perfect squat x10
Merkin Time Bomb 5-1

The Thang
Mosey to the parking lot lines
– Suicide: Lunge walk out, run back, 1-8 squat jumps at each line
Merkin Time Bomb 5-1

Mosey to Portico
– Ladder: 10-1 Dips, 1-10 American Hammer
Merkin Time Bomb 5-1

Mosey to parking lot lines
– Sprints: Sprint-Mt. Climber x10 – Sprint – Burpee x2
REPEATO x3
Merkin Time Bomb 5-1

– Suicide: Lunge walk out, run back, 1-8 squat jumps at each line
Merkin Time Bomb 5-1

Mary
Mosey to flag
– American Hammer x15IC
– Low Flutter x15IC
– Low Dolly x15IC
– Heel Tap x15IC
– Toe Tap x15IC

A short moleskin:
It was great to see so many PAX out for a Christmas beatdown. We also had a good mix of OG PAX as well as some new faces (new to me anyway). It always great to see the growth and the consistency of F3NWIND.

All in all, it was fantastic to be back out in the gloom with the F3 brothers. I pray you all had a very merry Christmas and enjoyed some fellowship with your families.

SYITG