Author: f3indianapolis


The Kettlebell 500

2 PAX posted with to push, pull, lift, and swing heavy things (35lb Kettlebells, to be exact). Cornwallis had two painful ideas…and of course we went with the one we thought would suck more. 10 Rounds of 50 Kettlebell Exercises, flip floping on Q each round. Here’s what we did:

Warm up:

20 SSH

20 Weed Pickers

10 Windmills

50 Mountain Climbers


The Thang:

Rd 1: 50 KB Swings, 50 LBCs

Rd 2: 50 Goblet Squats, 50 Flutter Kicks

Rd 3: 50 KB Curls, 50 Low Dollys

Rd 4: 50 Lawnmowers (25 each arm), 50 Crunchy Frogs

Rd 5: 50 Skull Crushers, 50 Freddie Mercurys

Rd 6: 50 Deadlifts, 20* In the Morning/At Night

Rd 7: 50 KB Chest Press, 50 WWII Sit Ups

Rd 8: 50 Snatches, 50 LBSC (25 each side)

Rd 9: 50 KB Shoulder Presses, 50 Heel Touches (never knew your arms could hurt during an ab exercise!)

Rd 10: 50 KB Side Raise (25 each side), 50 American Hammer

Zamperini back to the car





Spring break has a few out, injuries have a few out, work has a few out. Keep pushing to get stronger and looking forward to having everyone back before long. BEAUTIFUL weather this morning – not too cold and no snow on the roads/paths. Prayers for all PAX who are injured and cannot post. Prayers for everyone who is struggling with seasonal depression / feeling down. Prayers for Cornwallis’ M who starts seeing patients today after 2 weeks of training. Cornwallis has the Q tomorrow for another F3 downPAINment, although he admits to second guessing his plan after getting smoked this morning.


-Zamboni & Cornwallis




The Swamp

Easter Egg Hunt

10 PAX rolled out of the fartsack (4 for the ruck) and met at 0700 for a good old fashioned egg hunt. After the disclaimer, here’s what we did:

Warm Up (IC):
10 Burpees
15 Mountain Climbers
10 Windmills
15 Heisman

Rules of the egg hunt:
1. Go to the area I tell you
2. First to find the egg yells “BUNNY”
3. PAX circle up around the bunny
4. Bunny reads the exercise and calls cadence/is exempt from the exercise

Yellow: 50 Air Squats
Orange: 20 Burpees
Green: 20 Prison Merkins
Blue: 50 Overhead Air Claps
Purple: 30 Jump Squats
Pink: 30 Ski Abs

Area 1: Orange Egg – Tyrion?
10 Step Ups each leg
20 Dips
10 Lunges with other foot on bench
10 Decline Pike Merkins

Area 2: Purple Egg – Swayze
The Motivator from 10
40 Moroccan Night Club
40 Cherry Pickers

Area 3: Blue Egg – IM
Bear Crawl Inch Worm (x2)
20 Nippler
20 Pickle Pounders
20 Jingle Balls

Area 4: Yellow – Tyrion
20 Pull ups
20 Wooly Worms
20 Chin Ups
20 Mucho Chesto

Area 5: Green Egg – Brickyard
PAX were all disappointed that we had to scrap Burp Back Mountain due to time constraints

Mary: Pink Egg – IM
Low Dolly
Flutter Kicks
Freddie Mercurys
Mason Twist


Thanks to everyone who posted this morning. It was fun getting a little competition in the midst of all of the pain – hopefully the brief rest from working out was worth the extra effort of running to the next area. Glad to see Swayze bring 2 FNGs! Mountie and Tyrion were absolute beasts – crushing it in a very tough first F3 post. If you weren’t able to make it, please ask them how they got their F3 names. Prayers of thanks for Easter and all that it celebrates, hope to see everyone again soon!


The Hill


8 PAX posted in the Gloom. We had a lot of exercises to get through, so we got right to it.

We are not professionals. We don’t know your fitness level. We are working out on uneven surfaces. F3/Northview are not responsible. Modify. Tell us if you are feeling bad and we’ll get you help.

Warm up
Weed pickers
Arm circles


The Thang
Air Squats
Morroccan Nightclub

Al Gores
Cherry Pickers

Wall sits
Overhead hand claps

Calf raises

Outer calf raises
Monkey humpers
Crab cakes

Inner calf raises
Gorilla Humpers
Pike push-ups


Heel Touches
In the Morning
Bay City Scissors


I have been thinking about this workout for a while now, and once I had it written down I was practically giddy to run the PAX through the ringer. After running through it this morning, I realized that it wasn’t as exciting as some of our workouts, but I’m hoping the PAX will still feel it later today. Prayers for everyone who couldn’t make it.

Thanks for posting!

The Hill


Seven men triumphed over the fartsack and posted at the Hill to “go exploring”.

Warm Up

Grass Pickers
Overhead Arm Claps
Morroccan Night Club
Cherry Pickers

Mosey with variations

2 Burpees
Feel the Bern
R&R with 4, 6, 8, 10


…and because you can’t have explorers without Dora…
Baseball Dora 1-2-3
(Merkins, LBC, Squats)


Noah’s Ark Rising


Flutter Kicks
Low Dolly
Sweat Angels
American Hammer

So it looks like my plan to work out on the visible side of Northview was not part of God’s plan (LOL), but I had a great time exploring different parts of this campus.

As I mentioned in the COT, we are going to start calling every first Saturday of the month FNG Saturday. As you know, FNG‘s are always welcome at F3, but this work out will be specifically designed not to kill any new guys.

Prayers for health for everyone and for a great spring and summer of work.


The Hill

The other side

8 PAX posted to explore “the other side” of Northview Church. Disclaimer was given and we got to it.

Warm up
Motivator from 5
Shoulder Pretzels
Mason Twist (until DC got out of his car)


The Thang
5 Clerkins
5 Clerkins + 10 Werkins
5 Clerkins + 10 Werkins + 15 Merkins

Mosey to hill

Burp back mountain

Lt Dans
Run backwards uphill
Air squats
Run down hill
R&R 5, 10, 15, 20



Crab Dip
Q calls “walk” and “dip”


Gas Pumps
Hi Dolly
Low Dolly
Flutter Kicks
LBCs with holds


Today was a lot of fun. It was funny hearing PAX yell at DC to get out of his car so we could stop doing the Mason Twists. It was also nice getting to a more visible space on the front side of Northview. I will take Woodchuck’s advice and revisit my definition of “fan favorite” before my next Q! Continued prayers for F3 growth and thanks to everyone who posted!


The Hill


5 men posted in the gloom to get serious with Kettlebells. The disclaimer was given. We got to it. Here’s what we did:

Warm up:
The Motivator
Finkle Swings
Overhand claps
Cherry pickers

The Thang:
10-2, 8-4, 6-6, 4-8, 2-10
KB swings
KB standing rows
Run to shovel flag and back
KB deadlifts
KB curls
Run to shovel flag and back
Goblet Squats
Skull Crushers
Run to shovel flag and back

Mosey to the hill

10-40, 20-30, 30-20, 40-10
Merkins-Mountain Climbers


KB side raise L
KB side raise R
KB lawnmower L
KB lawnmower R
KB rocket L
KB rocket R

Figure 8
Sidewinder (KB Twist)
KB Jeffersons
KB gas pumps
Bay City scissors


I don’t usually run through workouts before my Q, but with this being the first Kettlebell workout Q, I wanted to make sure that I could do everything that I was asking the PAX to do.
There is a new energy at F3 over this past week…the second F event helping, multiple workouts with 6 PAX, and Cornwallis joining us from the motherland. Let’s keep up the energy and focus on EHing until we have 25 regulars as we enter into this warmer season.


The Swamp

100 pull-ups and other fun

Four men posted in the Gloom to experience the first workout in a while with a proper disclaimer.

We’re not professionals.
We don’t know your fitness level.
F3/Sahm Park isn’t liable.
Dangerous ground (especially if your F3 name is Brickyard)

Warm up:
Shoulder Pretzels
Lunges Frog Hops

The Thang:
Bataan Death March

Bear crawl inch Worm
5 Rocky Balboas
2 Incline Merkins
10-4, 15-6, 20-8, 25-10

1,2,3 Dora
100 pull-ups
200 LBCs
300 squats

Merkin Time Bomb
Balls to the wall
Opposite arm leg lift plank

Indian run SSH

Lunge around the clock

Csit Flutter Kicks
Bay City scissors


I am so thankful to be a part of F3. It is great having other guys to suffer through workouts with and to share what’s going on in our lives. The rumors are true – BRICKYARD IS BACK! Welcome back Kotter! It is also inspiring to see Darius getting back into workouts full force after being gone for a few weeks with the new baby. I look forward to continued growth of F3, but am super grateful for the PAX we have today.


The Hill

6 rounds & crawling around


5 men posted in the slightly warm, slightly rainy gloom for a classic beat down. Here’s what we did:

Warm Up
Capri lap
Shoulder Pretzels

The Thang
(Exercise 1, Mosey, Exercise 1 & 2, Mosey, etc)

5 Burpees
10 merkins
15 crab cakes
20 LBC
25 air squats
30 SSH


Bear crawl
Wall sit
Crab walk
Peter Parkers
Wall sit (lowered)
Rotating crab walk
Low plank Peter parkers

Crunchy Frog
Snow Angels
Heels to Heaven
Low Dolly
High Dolly
Flutter kicks

Recover right as the rain starts!

It was great to have a work out that wasn’t in the negative digits. It makes me excited for when it really starts to warm up, although I think we still may have a few weeks before then. Glad to see Darius getting back into the mix. Seeing a fresh face is a great reminder that we still need to be EHing to grow F3 Indy. This is prime tim: end of January is when New Year’s resolutions start to fall through and when sad clown syndrome kicks in. There are men out there that really need this group, both for their physical health and their whole being. Let’s make an effort to spread the word and start to really grow this thing!

Always an honor,


The Swamp

just like riding a bike

5.5 PAX posted in the brisk gloom of mid-December to welcome back YHC to the beat downs that make F3 so wonderful. After reminding the PAX (but mostly myself) to modify when necessary, we were off.

Warm Up
Lunge Walk (~50 lunges)
Bear crawl
Motivator from 10
Mosey to curb

The Thang
RH Up LH Up RH Down LH Down
Rocky Balboas

Hop Up Hop Down
Incline Merkins (2-4, 3-6, 4-8)

180 180
Decline Merkins

Mosey to Hill
Goodbye Legs 10-20-30-40/40-30-20-10
(Squats bottom, Bernie Up/Down, Lunges Top)

Mosey to Playground
Pull Ups
Wooly Worms
Chin Ups

Mosey to Circle
Ab Strength Test (grab bar drop and raise)
Mucho Chesto (Crucible, Werkin, Merkin, Clerkin)

1 Burpee…Because F3

Mosey back for Mary

Crunchy Frog
LBC pause
Flutter Kick pause
Russian Twist pause

I was pretty nervous about putting this workout together because frankly I have no idea what my current fitness level is. Thanks to Yeti, Cosmo, Woodchuck, and Maestro for posting and Brickyard for joining us for the warm up and welcoming me back into the fold.


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