The Mick

Sep 26 2026

BACKBLAST 09-18-2026 – The Mick’s Bringing on the Pain at Sauerpatch

BACKBLAST 09-18–2026 – The Mick’s Bringing on the Pain at Sauerpatch

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

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 70 deg F wet, occasional rain

Pre-Ruckers – 4Howa

Pax – (11) The Mick (QIC), O.G., Fat Tire + FNG Hot Wheels, (a.k.a Coupon), Trader Joe, Dr. Freud, HHH, Pac Rat, Optimus , Bert

Warm-up – Look for a post with details on this warm-up– all work was in-cadence

• 10 Slllloooooowww Abe Vigoda

• 10 Bean Pickers

• 10 IST

• 10 Hillbillies

• 10 Toy Soldier

• 7-1 Motivator

The Thang

• 7-1 Motivator

• 7-1 Lt. Dan

• 7-1 Sgt Dan

• We ran to a first sign and did 10 Bonnie Blairs, then on to the next sign with Side straddle10 then back to the start … did this twice

• It wasn’t raining like I expected so we went to the street and ran a 2-4-6-8 Burpecide using the signs

• Back to the Pavillion – all work below was civilian count

10 Squats	10 Bulgarian Squats each leg
10 2 handed rows	10 rows each arm
10 Bench	20 Merkins
10 Pullover	15 weighted sit-ups
10 Curls	10 Dips

• Bear Crawl across the short side of the pavilion bear crawl back do 10 Merkins. Repeat 4 times

Mary

10IC Step-ups

20CC LBC’s

Repeat

Moleskin

I picked up this Q last minute Friday morning when HHH called out for help since no one had taken the Q. Since I haven’t been around much, I waited to see if someone would grab it. By noon, no one had grabbed it and O.C. was taunting me to take it and bring on the pain. Thus, the title.

So, challenge accepted. Then I looked at the weather, and it looked bad at game time. Now I had to figure out how to go aerobic in the pavilion. Ah ha … 7-1 motivators, followed by 7-1 Lt. Dan and finally 7-1 Sgt. Dan. Then I wanted o double back on all of these with 8-10 of each, but there was no rain so we went out on the park road and did the work noted above.

In the end Dr. Freud commented on how high his pulse stayed (over 130). O.G. did the same. At coffee everyone complained of the pain. Well, I can honestly say my glutes and thighs were sore for 3 days. I could not squat or bend over.

I have to say this was one of my favorite beatdowns at Sauerman. It had weights, running, and body weightwork. With blends of all of it and slight changes in venue. I hope the crew enjoyed it as much as I did

All the best,

The Mick

Aug 29 2026

BACKBLAST 08-14-2026 – The Mick’s 10 Year Manniversary Q at Sauer Patch

BACKBLAST 08-14–2026 – The Mick’s 10Year Manniversary Q at Sauerpatch

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

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 80 deg F wet, occasional rain

Pre-Ruckers – (2), Boo Boo, Atticus

Pax – (15) The Mick (QIC), Lights Out, O.G., Trader Joe, Editor, 2005, Dr. Freud, HHH, OCB, Pac Rat, Campbells, Optimus, Kato, Peyton, Nutty Professor

Warm-up – Look for a post with details on this warm-up

• 5 Burpees (for Fonzie)

• 10 Slllloooooowww Abe Vigoda

• 10 Bean Pickers

• 10 IST

• 10 Hillbillies

• 10 Toy Soldier

• 10 Arm Circle Complex

• Cambells Dance Party

• 1-7 Motivator

First Thang – Head to the playground Parking Lot with Coupons – Coupon Work

• 10 Power Cleans

• 10 RH Low, 10 LH Row

• 10 Goblet Squat

• 15 Pullovers (on your 6, pull over your head)

• 20 Bench Press

• Suitcase carry your coupon about 50 feet, switch hands walk back

• Repeato 1 more set

Second Thang – Take a trip

Line up on a Parking spot strip

• Bear crawl 1 strip – 1 Merkin …Bear crawl 2 strips – 2 Merkins … Bear Crawl 3 stripes 3 Merkins

• Repeato only facing sideways … so sideways Bear Crawl

• Each time you crawl back to the start

Third Thang — Suicide

Line up by driveway signs

• Run to first sign – 20 squats – Run Back

• Run to second sign -10 Lunges each leg – Run Back

• Run to third sign – 10 Bonnie Blair – Run Back

Forth Thang – Head Back under Pavillion (then a sprinkle started) FAMED MERKIN CORE COMPLEX

The Mick’s signature Core Complex

• 10 Merkins, 10 LBC’s

• Repeato 5 times

• Volleyball court lap

• Repeato a full second set

Fifth Thang – Mary

I hate Mary but we had a little time, so we did some step-ups and dips

• 10 4 count step-ups

• 10 Right leg step-ups

• 10 l Left leg step-ups

• 10 dips

• Repeato

Moleskin

This is my 10^th summer in F3. I am certain of the year, summer 2026, just not the date. I remember I was working in Houston on my NHT Project and my brother-in-law told me to get out of the Hotel gym and come to F3, so I did. I would leave the hotel at 5am, go to F3 in Memorial Park in Houston. Go back,shower and go to KBR’s office. Then when he came to visit us end of the summer, he worked out at the HUB while I worked and then on Saturday, we did Sharknado … ugh. But I was hooked on F3 NWI.

In February 2017 I did Grow-Ruck in Houston (got the tee shirt, and F3 Freed to Lead book signed byDreed and OBT to prove it. OBT was in my squad! Back then Dreed and OBT lead Grow Ruck. And I met Shot’s Fired at Grow Ruck. He and I were partners in a Fireman’s Carry race (took about 5 minutes a partner).

Well on my 10-year Manniversary, my WOW was about fortitude. My idols are my Brother-in-law Cruiser, whom many of you have met, and Shot’s Fired. Shots is an endurance marathon runner, but 2 years ago was diagnosis with Brain Cancer. He had surgery and 3 weeks later he ran a marathon!! That’s fortitude! This spring Shot’s cancer came back and as I write he is at the end of life. There is a very long F3 pod cast with Shot’s I will post. I will also post one with Cruiser. In F3 we know fortitude – the body can endure what the mind is willing to take.

As I close, it has taken me 2 weeks to write this. I have been busy at work for 20 months and in short supply at F3. But on this manniversary, I heard lots of kind things from many of you. But then, you often are kind and generous with your compliments. And while my ego loves it, I love you all more. I see something in every last one of you. I have seen many of your turn yourselves around through F3. With fortitude and with F3 fellowship. There is an understanding that if you are not there on a Saturday that someone is missing you. There is the understanding we pray for each other, we pitch in to help each other, and many times we just listen to each other. We all need a little help and encouragement every now and again.

So for 10 years with F3NWI I say thank-you to the men who have inspired me. Many have come and gone, and many are still faithful. God Bless you all and may He grant us all 10 or more years together as a group.

The Mick

A 10 year veteran

Apr 27 2026

BACKBLAST 04-18-2026 — The Mick’s Suck-it-up Buttercup Q at Sauer Patch

BACKBLAST 04-18–2026 – The Mick’s Suck-it-up Buttercup Q at Sauerpatch

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

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 51 deg F Not bad, overcast and windy

Pre-Ruckers – (5), The Mick, 4 Howa, Atticus, Trader Joe, Mongoose

Pax – (15) The Mick (QIC), Saluki, HHH, Class Act, Schnitzel, Lights Out, O.G., Trader Joe, Editor, 2005, Atticus, Fat Tier, Dr. Freud, Editor, Bert

Warm-up – Look for a post with details on this warm-up

10 Slllloooooowww Abe Vigoda

10 Bean Pickers

20 Knee Kicks each leg

20 knee raises waist each leg

30 Leg Extensions forward

30 standing toe taps

30 Calf raises

First Thang –

We started at east end of the volleyball courts on the sidewalk with our coupons. We did an exercise then ran to the picnic tables near the Pickleball Courts and did a related exercise. Reps were adjusted based on the difficulty of the exercises.

2 rounds each pair of exercises

With Coupon	At Picnic Table
On six – 15 pullovers	20 Inclined merkins on Picnic Table
On six – 20 Bench Press	20 WWII’s
On six – 15 4-count weighted Flutters	20 LBC’s
15 Bent over Row	15 Dips
20 Curls	10 Each leg Bulgarian Squat
20 Squats	20 4-count Step-ups
20 Snatches	20 Mike Tyson
20 Overhead Press	5 Balls to the Wall

I may not have the order right, but I think I got the exercises right

Second Thang – Partner up – Dora

Same start point – timer was run to the parking lot and back

80wighted WW-2

100 Weighted Rosalita Whip

Mary

Repeat Warm-up Leg exercises

Moleskin

I thought of this Q as a follow-up to my March Q, when I had 2 Q’s back-to-back. But I got called to work and could not lead the second Q so I saved it for an April playdate. It was not as tough as I had hoped. I am still trying to find the best way to maximize the grounds of Sauerpatch in a way where the grounds challenge us. I have not found that way yet. I miss the hills of Bethel personally.

Words of Inspiration: In COT I shared a story about Shots Fired, a brother in Houston’s F-3. He and I did Grow Ruck together in 2016 with Dredd and OBT!! Shots Fired was my swim buddy. Well, in 2024 hewas diagnosed with Brain Cancer. He had successful surgery and literally ran a marathon 2 weeks after surgery. He now has inoperable masses in his brain and has 2 years or less to live. His is an awesome person and very inspirational. Pray for him and his family.

When we prayed, we prayed for several relatives suffering from cancer. You can’t escape it. It hits every family in some form at some point. All we can do is ask God for strength, courage and comfort for the ill. We also prayed for healing for our injured and for good employment for everyone, especially Mufasa who is in the job market again.

I look forward to getting back more regularly this summer after my project at the Refinery starts up. Till then, stay healthy, work hard and be the leader you are being called to be.

The Mick

Mar 27 2026

BACKBLAST 03-14-2026 – The Mick’s Q that nobody wanted at Sauerpatch

BACKBLAST 03-14–2026 – The Mick’s Q that nobody wanted at Sauerpatch

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

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 28 deg F Not bad

Pre-Ruckers – (5) Mufasa, The Mick, 4 Howa, Heisenberg, Trader Joe

Pax – (8) The Mick (QIC), Trader Joe, Mufasa, Federalli, La Llyod, Dr. Freud, Heisenberg, Editor

Warm-up

10 Slllloooooowww Abe Vigoda

10 Bean Pickers

10 IST

10 Hill Billie

10 Toy Soldier

First Thang – 7 Circles of Hell

We started at the Pavillion. We ran a circle (square really). We stopped at the northeast side of the east volleyball court then the northwest side (by the bathrooms) then the southwest side (circle by the bridge over the water and finally back a the Pavillion.

At each of the 4 locations we did the same exercise. The idea was to superset the muscle and get to something like failure or a burn as a result of limited rest between exercises. We did seven rounds as follows:

(remember each round is 4 sets of exercises)

Round 1 – Legs – 15 IC Bonnie Blair

Round 2 – Legs – 20 Squats (slow and deep)

Round 3 – Abs – 20 Low Flutters

Round 4 – Abs – 20 LBC’s

Round 5 – Chest/arms – 25 Merkins

Round 6 – Arms – 15 Dips (using the picnic tables along the way and start and finish in the pavilion)

Round 7 – 5 to 7 Burpees (users choice)

Second Thang – Coupon Work – did this because I made everyone bring them

20 Bent over Rows

15 curls

15 Overhead Presses

Step-up Complex – 5 right leg, 5 left leg 5 right side 5 left side, 10 Calf raises

Rinse and repeat

Mary

We threw in 2 Mary exercised but I do not remember what. Calf raises and planks I think

Moleskin

I picked up this Q because nobody had taken it by noon on Friday, so, I did my duty. I could tell people were out so I was not sure anyone would even show up. But 7 others chose to brave my circles of hell, and one chose to ruck with me. This was my third Q at Sauerpatch and this one I was excited about. I got the idea for supersets from HHH’s last Q there. It has been a week since my Q, so, unfortunately, due to work commitments, I do not remember much about the mumble chatter outside of Dr. Freud and Mufasa discussing college basketball tourneys.

Supposedly, it was Form Week so at the end of each round we shared our pro-tips on the exercise we just completed. Exercise most done wrong with tips offered up … yep squats. Do em slow so you can do emright. Butt over the heals, back straight, head up, arms for balance. Legs to 90 degrees. You know the way.

I had plans for what I feel is going to be a great Q for the set-up at Sauerpatch on March 21 (yesterday but it will have to wait April as I ended up having to work the weekend of March 21. If you read this Backblast and get to this part and are curious. Let me know….

Words of Wisdom

I do not remember what we shared but we did have a brief conversation. I offer the following quick hits:

As a leader – remember, one is too small a number. AND

As a leader – people don’t work for you they work with you

Prayers

For Mick’s cousin with pancreatic cancer and the Pax with injuries

The Mick

Jan 19 2026

BACKBLAST 01/17/2026 The Mick’s Merkin Mania at Sauerpatch (or maybe The Hub)

BACKBLAST 01–17–2026 – The Mick’s Merkin Mania at Sauerpatch (but I said the HUB, but I meant Sauerpatch)

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

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

Weather – 17 deg F windy – wind chill of 2

Pre-Ruckers – (5) Mufasa, The Mick, 4 Howa, Heisenberg, Mickey Tints, Mongoose (alone) at the HUb

Pax – (16) The Mick (QIC), Lights Out, Pheidippides, Trader Joe, Mufasa, 2005, Dr. Freud, Fat Tire, Spur, Mongoose, Pac Rat, HHH, BooBoo

Warm-up

5 Merkins

10 Slllloooooowww Abe Vigoda

10 IST

10 Hill Billie

10 Toy Soldier

Mossie with coupons to sidewalk between sand pits and pickle ball courts

First Thang – Merkin Core Complex – the theme for the day

Merkin Style X10 each	Ab Style
Merkin	LBC – 15CC
Right Hand High	Low Flutter – 10IC
Left Hand High	Low Dolly – 10IC
Right Leg High	Scissors (cris- cross) – 10IC
Left Leg High	Rosalita – 10IC
Merkin	LBC – 15CC
Right Hand High	Low Flutter – 10IC
Left Hand High	Low Dolly – 10IC
Right Leg High	Scissors (cris- cross) – 10IC
Left Leg High	Rosalita – 10IC

Second Thang – Dora (Audible for the weather – snow cover. Not my original plan)

Partner-up

150 curls

200 One Arm Rows (100 each arm)

300 Squats

Partner -up and farmer carry the weights back to the pavilion

Third Thang – More Merkins

(still an audible – was supposed to be merkins and step-ups, but to slippery for step-ups)

Merkin Style X10 each	Ab Style
Inclined Merkin	Squats 20 CC
Derkin	Lunge 10 IC
Diamond	Apollo Ono 10IC
Wide	Bonnnie Blair – 10IC
Mike Tyson	??
Incline Merkin	Squats 20 CC
Derkin	Lunge – 10IC
Diamond	Apollo Ono – 10IC
Wide	Bonnie Blair – 10IC
Mike Tyson	??

Mary

• 20 Weighted swings

• 20 WWII’s

• 5 Burpees

• 10 bonus Merkins

Moleskin

My second Q at Sauerpatch. I preblasted it as the Hub and 5 PAX showed up there. I still feel bad about that. Worst is Mongoose Rucked at the Hub all by himself. There was a coating of snow and that made it slipper in the pavilion and in front of the bathhouses where I was going to most of the work. We moved to the road where it was clear and sorta dry.

Not a lot else to report. We were working hard, we were cold. But we had to do more merkins than the 160 ish than Peyton’s beatdown last week. Just had to. So, we set up to do 200. It was always my plan to do them 10 at a time. Great work guys.

Words of Wisdom

We did not discuss anything – wise men knew it was time to get out of the cold.

Prayers

For Mick’s cousin with pancreatic cancer and then nearly half the PAX had a special intercession for someone they knew. It was a full prayer. Now I ask God remember those we prayed for and grant them His grace and healing.

Happy chest day. Meeerrrryyyy Merkins …. AND to all a good nite.

The Mick