Category: The Hill

2 Dudes with Weight


Pax: Cornwallis and Thumper

We walked for about 3 miles with 20lbs ish each, no phones or GPS. Great conversations about sermons, guns, Jesus, jobs, money, Dave Ramsey, and more.

Closed in prayer.

Then we got coffee and talked more about contraception, Catholicism, arguing, podcasts, and more.

Always a joy spending time with you Thumper! Thanks for driving all the way up north so I wouldn’t be alone today!


Fun with Rocks

Weather: Mid 60’s and clear.

12 PAX posted the Hill:  Logger, Cosmo, Cornwallis, Motorboat, Flash, Kindergarten Cop, Brickyard, Bumblebee, Snooki, State, Zamboni, Beefsteak

Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible.

Warm Up:  SSH x20, Plank Jacks x15, Weedpickers x10, Imperial Walker x15, Mountain Climbers x15, Circle Burp x2

The Thang

Mosie to the west lot, partner up and grab a rock. P1 exercise with rock, then flap jack.

P1 curls; P2 run then x20 Cindy Crawfords

P1 squats; P2 power skips then x20 LBC

P1 overhead press; P2 high knees then x20 merkins

P1 tricep ext, P2 run backwards then x20 flutters IC

P1 bent row, P2 karaoke then x20 jump squats

Kick line x20

Indian run with a Burpee before running up.

Timed wall sits.

Timed balls to the wall.

Mary:  American Hammers x20, Heel Touches x15, Flutters x20, Low Dolly x15, LBCs x25, Timed Planks

Recover Recover

Moleskin:  Less running today so mubblechatter was rampant.  Added the kick line for Cosmo so he could get more in touch with his feminine side.  Always good working out in the gloom with you men, thanks!  ,

How Many Stairs?

Weather was perfect for 14 Pax showing up for some basketball and stairwork with an extra-load of Mary. Kneehigh got to motivate with the Motivator and we named a new FNG, Bumblebee


  • F3 not responsible
  • Northview not responsible
  • Exercises are suggestions, modify as necessary


  • Side-straddle hops: 20
  • Lunges: 20
  • Invisible jump ropes: 1 minute


  • Basketball Court
  • Stairs:  10 loops
  • Dips off steps: 20 OYO
  • Sprint length of court, 10 ‘Mericans in cadence
  • Sprint length of court, 10 squats in cadence
  • Repeat


  • 60 second low plank
  • 100 flutter kicks
  • 25 Freddie Mercuries
  • 20 American Hammers
  • Alphabet
  • LBCs

Count Off

Name O Rama

Prayer Requests/ Announcements


Monday Ruck or Run Day – 8/12/19

Weather: 68 degrees, humid and wet


  • Motorboat
  • Logger

Disclaimer Given


The Runners: We set out ona 3 mile loop, down to 126th, in front of the middle school, up by the bus’s, and finally up our favorite hill.

Moleskin: It was a little sad this morning after a few weeks of 6ish guys, it was just Motorboat and I. Just a strange Monday, next week back to normal. Motorboat changed it up and went for a run with me. We packed in 3 miles, hopefully he wasn’t late for work.

He said he was breathing hard so I gave him the lead on the pace. He slowed down a bit, but the pace started creeping up. We went from a 9 minute mile to 8:49, and finished at a 8:05 mile! I’m not sure what lesson I learned from Motorboat, other than to not trust his pacing.

Thanks Motorboat!

Back to School with F3 Dads

24 PAX posted on a clear, 60 degree morning for a F3 Dad’s Back to School workout.

Logger, Marshall, Little Biscuit (7), Motorboat, Elsa (4), Round-off (9), Maximus (6), DC, Curly (11), Blue (7), Pikachu (7), Knee High, Rey (13 FNG), Puzzler (10 FNG), Snooki, Picasso (8 FNG), State, Hiney (5), Kindergarten Cop, Aurora (4 FNG), Neutron (6 FNG), Trax (7), Raptor (5), Nomad

Warm up (all in cadence): SSH x 10, weed pickers x 10, arm circles w/ overhead clap x 10, imperial walkers x 10


Mosey to 1st parking lot, “floor is lava” (dad’s carry kids from one end to the other), kids do SSH while waiting, sit-ups at the other end. Repeat back to other end.

Mosey to 2nd parking lot, “sit at your desk” (hold in squat position); dad’s sat while kids ran to end of lot and back, kids held while dad’s ran to end and back, dads held one more time.

Mosey to grass, “fire drill” (dads held high plank in a line while kids crawled through the tunnel and then kids sprint up the hill and back

Dads “bear crawl with cub” on back up the hill (kids SSH while waiting at the top and bottom)

Mosey to driveway, kids took turns rolling the large die for number of reps (all in cadence): squats, merkins, SSH, curls (holding your kid), squats, merkins

Mosey to bottom of driveway hill for “do your homework,” dads sprint to top of the hill while kids do SSH at the bottom, kids sprint to top once dad’s finished. Slowsy back down hill for repeat.

Mosey to parking lot, kids rolled large die for dips on curb (in cadence) x 2

Mosey back to start for Mary: spell your name with your toes in the air (on your back)

Recover, recover.

Moleskin: Awesome weather…everyone seemed to have a great time. A little mumble chatter from kids about the grass being wet during the fire drill but everyone survived. We managed to work out all the way around the campus and back to start for a good, pearls-on-a-string workout. Was pretty cool to see so many kids out there this morning with their dads. Snooki and K.C. brought their crew for their first F3 Dads workout (welcome Rey, Puzzler, Picasso, Aurora, and Neutron). Great time had by all and great fellowship afterward for coffee and breakfast at the park.

Thursday Warm Up

15 PAX posted for a easy workout to warm us up for the VQ of the decade this Thursday. Disclaimer was given and we got to it.

Warm up



The Thang

Catch me if you can (burpx5/backwards run)

Ring of fire (10x around the circle)

Squat hold / jump

Plank / merkin

At night / in the morning

Indian run

Waterfall (2 lines of PAX face each other, man on end runs to other end, as P1 runs past, PAX go down&up for one rep, P2 follows when P1 in position, repeat until down and back on basketball court)


Bridge Kicks

American Hammer

Mosey home

Decalf (25x toes in, straight, out)



Spell your name


Bay City scissors


Recover recover!


I wanted to hit every part of the body a little, but not burn anyone out before Thursday. Thankful for the visit from skynet (Naperville, Il). We are all pumped for Headlock’s VQ!



Monday Ruck/Run 8/5/19

Weather: 61 degrees, hazy and very dark


  • Headlock
  • Maize
  • Marshall
  • Motorboat
  • Tulip
  • Logger

Disclaimer Given


The Ruckers: 3 mile ruck as a group. Motorboat knocked out 6 sprints with his ruck overhead between sprints.


The Runners: Ran about a mile then did 10 pull ups and 20 pushups. Then ran 3 miles.


Moleskin: Motorboat, Marshall, and Tulip tried EHing a guy they found on the ruck. His name was Chris, and said he’d show up on Tuesday. Nice Job!

Keep talking up Monday and keeping everyone engaged. It feels good having 6 guys post in the morning. Its good for us each individually for fitness and its good for F3 Indianapolis to develop fellowship.

Thanks Men!

Mata Mile

66 with a good sunrise. low humidity. Excellent for a workout

Pax: Cosmo, Bloomer, and Motorboat as Q.

Disclaimer given

No warm up as we were going to get warm in the workout.

Thang: The Mata Mile.
Ruck 400 meters
3 min Max squats with ruck
Ruck 400 Meters
3 min Plank hold – props to Cosmo for keeping his ruck on the whole time
Ruck 400 meters
3 min lunges
Ruck 400 meters
3 min Flutter kicks – props again to cosmo for keeping ruck overhead the entire time

Grab sandbags (110, 40, 20) and complete another mile switching sandbags as needed.

Finish the morning with just a little yoga stretching.

Recover Recover


Moleskin: Excellent morning getting to talk with Cosmo and Bloomer and learn more about them. This is one of the 4 workouts for the GORUCK august challenge. Earn a free patch for doing the work outs this month. Sad to see that we only had 3 people this morning. Hopefully with school starting back up we can get more men at the workouts. Get healthy and get right. See you in the gloom!


Q School


  1. Motorboat
  2. Nomad
  3. DC
  4. Khaki
  5. State
  6. Zamboni
  7. Cornwallis
  8. Flash
  9. Thumper
  10. Crockett – From Dayton
  11. FNG – Momma Mia – From Dayton
  12. Snooki
  13. Short Story
  14. Logger

Disclaimer given


Warm Up

  • SSH
  • Kick w/Twist
  • Windmill
  • Seal Jacks
  • Week Pickers

Mosey to side of the church

  • Imperial Squat Walkers
  • Dirty Hook Up
  • Lunge
  • Plank Reach Through

Mosey to Hill for a partner set, each set of partners does a cumulative

  • 100 Hand release mericans
  • 100 Squats touching the ground
  • 100 WWII Sit ups
  • The other person runs to the bottom of the hill and does 10 jumping lunges

Circle up for some cadence exercises while talking about counting cadence. Dredd’s video on counting cadence. Practice at home, only takes a little practice and it gets easy.

  • 20 Overhead Clap
  • 20 Cherry Pickers
  • 20 Moroccan Night Club

Another partner set on the Hill to finish up with Mary, each set of partners does a cumulative

  • 100 Crunchy Frogs
  • 100 Gas Pumpers
  • 100 Scissors
  • The other person runs to the bottom of the hill and does 3 Burpees
  • Recover Recover

Moleskin – Today was a brief Q School with a standard beat down. While talking about being prepared for Q’ing – ironically I wasn’t as prepared as I would have liked to go over Q School. The details are all laid out well in the document attached above. The most important items to remember are:

  • Go over the disclaimer
  • Plan your work out (plan way more than what can be done)
  • Practice counting cadence ahead of time.

If you want help planning, just reach out. We can help put together your weinki (paper your work out is on). I think its fun – look forward to your q.

Thank you men!

Birthday Block Party

The Hill

Q: Cornwallis
Pax: DC, Short Story, Motorboat, Snooki, Thumper, Brickyard, Kindergarten Cop, Nomad, Tulip, Logger, Headlock, Khaki, State


Warm-o-rama (38 for my birthday) all IC
SSH x 19
Windmill x 19
IST x 19
Rocky Balboa’s x 19
Mericans x 19
Mtn. Climbers x 19

Zamperini cinderblocks over to the round about in front of Capstone. Partner up for Dora 1-2-3 with cinderblocks.
100 Squat Press
200 block swings
*300 curls (YHC called an audible after 100 of these and switched it to 200)
Hold Al Gore until everyone finishes.

Mosey over to the hill w/o blocks. Run to the crosswalk, do 38 burpees and then run to the top of the hill and hold plank.

*50 Flutter kicks IC (to make up the other 100 from Dora)
In the Morning, At night x 6ish
2 minute elbow plank

Recover Recover

-Thanks for everyone coming out today. Knowing you all will be there every day is the helps me get out of bed!
-Everyone worked so hard today and gave it all they had. Lots of guys encouraging one another, giving high fives, and picking up the 6.
-This workout was designed with Iron Pax Challenge in mind to help us start preparing for September. Iron Pax Challenge is an F3Nation-wide competition to determine who the 2019 IronPax is. This is a well rounded, 4 week challenge where we do prescribed exercises, track our times, reps, etc. and report them to see how you stack up against other pax and other regions. It’s a lot of fun but also really tough.
-Keep EHing guys. There are many men just waiting to be asked to come out to F3. There are many excuses, few of which are good. Keep at it!
-Lastly, don’t forget to sign up to Q. F3 only works if pax are leading the workouts. The more people that lead the better. The more you Q the better you get. You don’t get better by not trying. We are here to support you. We all had to start somewhere. Just do it!
State is your guy to talk to for Weekday Q’s and Maize is your guy for Saturday Ruck Q’s.


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