F3NWInd

F3 NorthWest Indiana

Saluki

Tuesday – 09/29/26 – 20-05: Back in the Driver’s Seat Q @ The HUB

BACKBLAST — 20-05

First and foremost, thank You, God, for giving me the strength and ability to get through this Q. As most of you know, I’ve been dealing with some nagging injuries lately. I’ve been managing them the best I can, and thankfully things have been working well enough that I felt ready to step up, lead a Q, and contribute to the South NWIND totals for the September challenge.

Thanks to all the HIMs who came out and gave me the opportunity to lead you. I appreciate the support, the encouragement, and everyone putting in the work alongside me. It meant a lot.

WARM UP

10 IC each:

  • Windmills
  • Storm Troopers
  • Hillbillies
  • Moroccan Night Clubs
  • Small Arm Circles — forward & backward
  • Big Arm Circles — forward & backward
  • Seal Claps
  • Overhead Claps
  • Bean Pickers
  • Good Mornings

Mosey to the Portico — grab a coupon.

THE THANG PART 1

I wanted to hit some basic movements, work them into my 20-05 theme, and keep everyone moving in short bursts.

Point A — 20 reps of each, OYO:

  • Coupon Curls
  • Overhead Press
  • Skull Crushers
  • Coupon Swings

After each set: Run to Point B → 5 Merkins → back to Point A → next exercise.

REPEATO x3

Then a 2-minute breather.

THANG PART 2

Pair up.

PAX A — Portico: 20 reps each OYO

  • Sandbag Squats
  • Sandbag Clean to Shoulder
  • Sandbag Deadlifts
  • Sandbag Bent-Over Rows
  • Sandbag Chest Press

PAX B — Cone Work

  • Lunge or Bernie Sanders to the cone
  • 5 Burpees or Merkins
  • Mosey back

Switch roles and keep working until both PAX complete each movement.

REPEATO x2

BONUS

The 20-05 format also gave us a pretty solid chunk of Merkins throughout the workout. A little bonus for the PAX grinding away at the year-long challenge.

MARY

  • Good Mornings x10 IC
  • Reverse Pickle Pounders x10 IC
  • Mind Bender — 2 minutes

ENDEX

Circle up for announcements and prayer.

Thanks again to all the HIMs who came out and supported me. It was good to get back in the driver’s seat and contribute.

Injury or not, sometimes you just have to find a way to show up, adjust, and keep moving forward.

Progress, not perfection. One step at a time.

2005 OUT.

BACKBLAST 9/24/26 Pinch Picker at The Hub

8 PAX posted at The Hub this morning and picked their exercises.

Warm-up

Side Straddle Hop 20 IC

Imperial Storm Trooper 15 IC

Hill Billy 15 IC

Windmill (Abe Vigoda) 10 IC

Bean Picker – 10 IC

Arm Circle Complex

The Thang

F3 exercise cards were picked for the workout this morning.

Some of the exercises completed were:

Carolina Dry Docks

Backwards lunges

Burpees

Running

Flutter Kicks

Heels to Heaven

Arm Circles

SSH

Mountain Climbers

Shoulder Taps

LBC

WWII

Monkey Humpers

Mary

Fire Hydrants

Donkey Kicks

Pickle Pounders

Reverse Pickle Pounders

Flutter Kicks

Low Dolly

LBC

Moleskin

Big thank you to Trader Joe for filling in for me. For the first time in a very long time, I caught a cold. It is kicking my butt. The old me would have perservered and pushed through and posted. With age has come a little wisdom. I learned last and this year to take care of myself – a lesson we all need to learn. If we are injured or sick – rest and if necessary seek help from a professional. Even though we think we are super men – we aren’t. Sometimes we need help. We need to lower our egos and ask for help – it doesn’t make us weak – it makes us strong.

I’ll Q again next month. I have ideas for my birthday Q on October 22 – hopefully it will be chilly. You’ve been warned.

Farmer Carry Forearm Burnout

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
  • Abe Vigoda x10 IC
  • Arm Circle Complex x5 IC
  • Texas Toast x10 IC
  • SSH x15 IC

THE THANG – Farmers Carry around the church parking lot. 12 stops, approx. every 75yd, 2 exercises at each stop.

  • Merkin (and variants) x10 IC & Squat x10 IC (alt Daft Punk Lunge x5 CC)
  • Curl x10 IC & Skull Crusher x10 IC
  • Upright Row x10 CC & 2-armed (2 coupon) Bent over Row x10 IC

50m sprints x3

MARY

  • Out of time

MOLESKIN

Leadership moment- Quiet Leadership is rooted in humility and inner strength. In developing other leaders, a leader should listen more than they speak. You should: Listen first, this allows, you to observe the situation in gather information before reacting; keep your ego in check: don’t fall subject to needing to dominate every situation or meeting; speak when it matters: step up when it is necessary to protect what is right, correct a dangerous path forward, or push back against bad direction; avoid passivity: remaining quiet can be beneficial, but staying completely silent when necessary to intervene is a failure of leadership. 

“Be still, and know that I am God”, Psalm 46

“A wise man doesn’t say everything he thinks, but he thinks about everything he says” -Aristotle

PHP Code Snippets Powered By : XYZScripts.com