Sauer Patch

Jan 10 2026

Zone Parade @ Sauerman Woods

Pax: Peyton, Mongoose, Dr. Freud, The Mick, Fat Tire, 2005, Trader Joe, Mufasa, Bloodsport (FNG), Spur, HHH, Class Act, Lights Out, Pheidippides, Heisenberg, Saluki

Warm Up: Run in Place, Good Mornings x 5, Run in Place, Arm Swings up and down x 5, Run in Place, Arm Swings side to side x 5, Run in Place, Knee raises x 5, Run in Place, Hillbilly Jacks x 5, Run in Place, 5 to 1 Motivators, Up/Downs with merkins x 10

The Thang: 1) Running at 25%, 50%, 75%, and 100%, 2) sitting down, shoulder presses x 5, x 10, x 15 and knee bends x 5, x 10, x 15 and 8 count body builders x 1, x 2 and x 3. and run, 3) on your back, chest presses x 5, x 10, x 15 & leg raises x 5, x 10, x 15 and 8 count body builders x 1, x 2, and x 3 and run, 4) standing, deadlifts x 5, x 10, x 15 and under leg hand claps x 5, x 10, x 15 and 8 count body builders x 1, x 2, x 3 and run and 5) Running at 25%, 50%, 75%, and 100%, 6) Squat x 5, x 10, x 15, Merkins x 5, x 10, x 15, Lunges x 5, x 10, x 15, Plank Jacks x 5, x 10, x 15, 7) Squat Thrusters x 5 x 15 and Side Straddle Hops x 5 x 15.

Mary: We got it done throughout the hour

Moleskin: Men, you are impressive – I did not see one Pax taking it easy in anyway – you may have modified but you never stopped, you kept moving – you kept lifting – your kept running – you kept deciding to push forward and that is why you all are winners in my book. Dads, Husbands 21 or 69, does not matter – let’s not settle for the status quo – 2026 is your year, it is better to be consistent then it is to be occasionally great, let’s hold ourselves accountable – show up and encourage with bravery and courage. Good work today Pax and welcome Bloodsport! and GO BEARS!

Aye’

Peyton

Dec 21 2025

BACKBLAST 12-20-2025 – The Mick’s Nutcracker at Sauerpatch

BACKBLAST 12–20–2025 – The Mick’s Nutcracker 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 – 22 deg F Overcast, windy – wind chill of 12

Pax – (11) The Mick (QIC), Lights Out, Heisenberg, O.G. Nut House, Class Act, Pheidippides, Trader Joe, Mufasa, 2005, Dr. Freud

Pre-Ruckers – O.G., Mufasa, The Mick ½-time

Shout-out to Mongoose who rucked 6 miles on his own, waiting for his son to come home for Christmas from the military — We thank him for his service!

Warm-up

10 Slllloooooowww Bean Picker

10 Slllloooooowww Abe Vigoda

7 Fire hydrant, 7 Donkey Whip, 7 Donkey Kick right leg then left leg

10 IST

10 Hill Billie

10 Toy Soldier

10 Arm Circle Complex

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

First Thang – Suicides – the theme for the day

We did suicides. We started in the middle between volleyball courts with half of the pax going east, half going west. This way we all had room to run. We used the 3 evenly spaced volleyball court net poles as our markers for the suicides. We did each of the 3 poles then came back repeating the second pole and the first pole (like a pyramid). So, that was 5 sets of each exercise during the suicide.

• Each Suicide had two moves – at the baseline 10 reps using weight, at the poles 15 reps of the move (total 75 each exercise)

• Set 1 – 10 weighted Squats, 5 sets of 10 each leg Bonnie Blair

• Set 2 – 10 weighted WW I, 5 sets of 15 LBC’s

• Go between bathrooms – Pax 1 Wall Sit, Pax 2 Bear Crawl out and back between bathroom buildings – 3 sets

• Set 3 – 10 snatch, 5 sets of 10 each leg Mountain Climbers

• Set 4 – 10 Chest Press, 5 sets of 10 each leg Mountain Climber

• Go between bathrooms – Pax 1 Wall Sit, Pax 2 Alligator walk between bathrooms – 2 sets

Second Thang – Back to Pavilion

• Pinky Pie 10-8

• 10 Right leg step-up, 10 Left Leg Step-up, 10 Right Leg Bulgarian Squat, 10 left leg Bulgarian squat, 10 heel raises — R-n-R

Third Thang – Abs

• 10 WW III’s

• 10 Low Flutters

• 10 Rosalita Whip

• 10 Elbow to Knee, each side

Mary ( … Call it Third THang, Call it Mary – same / same this time)

Moleskin

My first Q at Sauerpatch. I have been surveying the site for weeks trying to think of how else we can use it. I think my suicide scheme is one way. I told Mufasa, while rucking, I think we could use the slopes to the lake too, but maybe next time.

During one set I learned Pheidippides fastest mile was 4:10 when he was 40. Do you realize the world record is 3:43. That is a difference of only 27 seconds! Amazing Pheidippides. O.G. is fast too … no way I can keep up with him when we are rucking. And then he worked hard the rest of the morning, partnering with me at the bathroom (easy there … reread the backblast).

Class Act and I agreed one of our favorite moves is the snatch with a bag. We also talked about how Bonnie Blair likes it best when it is slow.

Was saw Lights Out turn the alligator walk into the turtle walk. Trader Joe called for the Pinky Pie to round out the workout.

Nut House was at his best at coffee with his entertaining stories about his Russian family.

Words of Wisdom

The Mick discussed a recent pipefitter suicide and how suicide is the second leading cause of construction worker fatalities. – Look out for each other. Stay in touch. Talk. Call 988 if you need to. I can give you more information.

And The Mick’s wife spent Tuesday night being checked out for a heart attack. She had upper chest,left shoulder pain. She is fine, but we learned that women present differently. They do NOT normally have their left arm tingle. Their jaw does not hurt. They do not feel like an elephant is on their chest. They have chest/shoulder pain and maybe pain between scapulae’s. So, WOMEN IGNORE HEART ATTACK symptoms and often end up in worse shape than men. So, look out for your mom, your wife, your significant other. They do not get signs like you. You need to make them go for help. Be a man.

Prayers

For Mick’s cousin with pancreatic cancer. Other friends with cancer. Pheidippides son who is having his tonsils removed on Monday.

Happy leg day. Hope your sore now…

The Mick

Dec 13 2025

BACKBLAST: Saturday, 12/13/25 Leveraging your Strengths @ The Sauer Patch

PAX: PacRat, Mufasa, 4howa, Heisenberg, 2005, Gummy Bear, Dr. Freud, Boo Boo, The Mick, Scarecrow, O.G., Mongoose, Trader Joe, Campbells, Optimus, Pheidippides, and HHH.

6°F real feel at launch, but we still had 11 PAX that HC’d and 100% of them showed up. 3 of the 5 maybes posted as well. Sprinkle in the 3 that showed unannounced and that adds up to 17 + 1 man’s best friend. Way to embrace the cold this am. Here is what we did to stay warm.

Warm Up
8 Ct. WMHs (10 IC)
8 Ct. Good Morning (5 IC)
Bean Pickers (10 IC)
Motivators (5-1)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Toy Soldiers (10 IC)
Perfect Merkins (10 IC)
Perfect Squats (10 IC)
½ Vb/PB Lap

The Thang
Timer: 10 minutes

Set 1: 50 total reps
Inclined Merkins
Dips
Run lap when reps are completed
Repeato until time

Set 2: 50 total reps
Step Ups
Reverse Lunge
Run lap when reps are completed
Repeato until time

Set 3: 25 total reps
Coupon Complex
WWIIIs
Run lap when reps are completed
Repeato until time

Set 4: 25 total reps
Squat Thrusters
Burpees/SB Burpees
Run lap when reps are completed
Repeato until time

Mary
Set 5: 50 total reps
Rosalita Whips
American Hammers
Run lap when reps are completed
Repeato until time

Moleskin
Keep hard committing in the Preblasts. It matters not only for you, but those needing an extra reason to post in the gloom. Let’s finish the year strong together.
It appears most pax were getting in 3 full rounds before we switched to the next set. It seemed like no one had any weaknesses when it came to the exercises and did an equal amount of both. I was contemplating removing a layer during the 2nd set. I think I would’ve been fine, but opted to keep it on. I think a few pax did shed layers. We really didn’t stop moving.
As far as the pre-WoW goes, I think people tend to focus more on their weaknesses because they do not feel the need to work on their strengths; they are strengths for a reason after all. However, just because our strengths come easy to us does not mean we should shy away from them or leverage them. It also doesn’t mean we are ignoring our weaknesses. To be your best, you should lean into your strengths.
With that said, eating is my strength, so I will eat well tonight at the Christmas Party, but I will try and avoid the sweets. I hope you will all consider stopping by even if it is for a little bit. It is always a great time.
After party is at Villa’s CP Airbnb. Guessing it will be a great time.
SYITG,
HHH

Dec 06 2025

BACKBLAST: Saturday, 12/06/25 The Rising Tide @ The Sauer Patch

QIC: HHH

PAX: 4howa, Peyton, PacRat, The Mick, BooBoo, Dr. Freud, 2005, Mongoose, Mufasa, O.G., Heisenberg, and HHH.

Pleasantly surprised by the numbers for a spur of the moment Q. We had so many preruckers, I was afraid I wasn’t going to get a parking spot. Felt like summer with the warmer weather and no wind. The picnic area was icy so I had ot move things to the parking lot near the playground, but it worked out really well. Wanted to use the trail, but there was too much snow, dog poop, and uneven ground due to all the footprints. Here is what we ended up doing.

Warm Up
8 Ct. Good Morning (5 IC)
Bean Pickers (10 IC)
MNC (15 IC)
Daft Punk Lunge (5 IC)
Mosey to pavement
Merkin Time Bomb to 100
Mosey to OG’s truck and back
Swat Time Bomb to 100
Mosey to OG’s truck and back
Burpee Time Bomb to 100
Mosey to OG’s truck and back

The Thang
Circle Up facing out w SBs
SB Toss to L for 2 rounds
Shuffle Merkins (5 IC)
SB Toss to R for 2 min
Shuffle Squats ( 5 IC)

Partner up and head West end of shelter

Timed: 5 min

Set 1
PAX 1: AMRAP SB Burpees
PAX2: Bear Crawl down/Mosey back
FLAPJACK

Set 2
PAX 1: AMRAP Deadlifts
PAX2: Quadraphilia down/Mosey back
FLAPJACK

Set 3
PAX 1: AMRAP Cleans
PAX2: Lungewalk down/mosey back
FLAPJACK

Set 4
PAX 1: AMRAP Makhtar N’Diayes
PAX2: Suitcase Carry L down/R back
FLAPJACK

Set 5
PAX 1: AMRAP No Surrenders
PAX2: Zercher Carry D&B
FLAPJACK

Mary
2 min of PacRat Broga

Moleskin
In F3, the Rising Tide isn’t the workout — it’s the men standing around you.
Every time you post, push, encourage, or lock shields with another HIM, you raise the water level for the entire crew.
• When one man improves his fitness, it motivates others to chase him.
• When one man steps into leadership, it creates space for the next man to lead.
• When one man opens up in vulnerability, it gives another man the courage to speak his truth.
• When one man takes the harder right instead of the easier wrong, it quietly raises the standard for everyone.
F3 is built on the idea that no man does life alone, and no man who tries to accelerate will do so without affecting the men he runs beside. We don’t just get stronger individually — we create a ripple effect that reaches marriages, kids, workplaces, and communities.
Because here, your success is not a threat — it’s a lift.
Your growth isn’t something to compare — it’s something to celebrate.
Your acceleration isn’t just yours — it raises the tide for the entire region.
So when you drag yourself out of the fartsack, when you call an FNG, when you encourage the 6, when you step up to Q — you’re helping raise the tide.
And when the tide rises?
No boat stays stuck in the mud.
The fast boat, the beat-up boat, the new boat, the drifting boat — they all move forward.
Because that’s what we do here.
We lift each other.
We sharpen each other.
We rise — together.

Sign up for the potluck! Keep praying for our PAX. Finish 2025 strong and post as much as you can.

SYITG,
HHH

Nov 23 2025

F3 Convergence @ Sauerman Park – New Nantan & Chad 1000

Pax:

Peyton, PacRat, Roadshow, HHH, Boo Boo, Mickey Tints, Bert, The Mick, Mongoose, Optimus, Trader Joe, Fat Tire, OCB, Crash, Lights Out, O.G., Heisenberg, 2005, Kato, Class Act, Dr. Freud, In The Can, Mufasa, & Matador

Pre Ruckers:

Mufasa, Mickey Tints,

Warm Up:

Good Morning x 5 IC, Bean Pickers x 5 IC, Hill Billy Jacks x 5 IC

The Thang:

Chad 1000 completed by Peyton, PacRat, Roadshow, Bert, The Mick, Mongoose, Optimus, Fat Tire, OCB, Crash, O.G., Heisenberg, Kato, Class Act, & Matador

Boot Camp completed by HHH, Boo Boo, Mickey Tints, Trader Joe, Lights Out, 2005, Dr. Freud, In The Can, & Mufasa

Moleskin:

Men, thanks for showing up and for your output today! T-Claps to HHH for providing the coffee & to 2005 for providing the donuts and capturing picture and videos.

T-Claps to Roadshow for leading our efforts with Chad 1000, I am paying for it today BUT nonetheless, a demanding challenge and let’s not forget; in honor of Navy Seal Chad Wilkinson who died by suicide. I saw many of you with rucks on and weight vests on, good work men – proud of you and straight up stone cold savages!

It was a surprise to see Matador, glad you joined us yesterday morning, always good to see you brother – I look forward to climbing/rucking that mountain in 2026! It was Fat Tire’s first time at this AO! I see In The Can’s consistency on Saturdays, good work man!

Those of you that did the bootcamp off to the side, thanks for showing up and getting a coupon based workout in – saw some of what you’ll all were doing, you certainly did not take it easy – good work!

I am grateful to have played a leadership role in the last two years – I was more than willing to keep this special group of ours moving forward the last two years, thank you for the support! Congratulations to the new Nantan; PacRat!

See below for both speeches:

Peyton Speech:

Men …

When HHH approached me and asked me to take on the Nantan duties – he gave me two action items 1) do not get stuck in the planning process – and 2) don’t mess up our 10 year anniversary – HHH …. Thank you for believing in me brother, it’s been an honor.

Men, in the last 2 years, we have celebrated marriages, we have celebrated birthdays and the birth of many new children, we have celebrated retirements, we have celebrated new jobs and promotions, we hosted our first 5k – (Crash – incredible job brother) we raised over $4 thousand dollars for Fair Haven AND we celebrated 6 – 10 year F3 anniversaries – Dr Freud, Scarecrow, Atticus, Campbells, Mr. Incredible, Class Act, AND most importantly, we celebrated 10 years of F3 NWIND.

Men, in the last 2 years, we have mourned the loss of our parents, our uncles, our aunts, our very good friends and our beloved pets – we have lost jobs, we have gone through breakups, we have navigated through medical procedures, we have dealt with illnesses, we have pushed through addictions and one of us lost all hope and is now in the stars and in the heavens – RIP Nemo.

When we come here – when we post – we heal from all the things we don’t always talk about BECAUSE we know sometimes physical action is the talking we need to do.

Men, in a moment, our next Nantan is going to join me in the middle BUT before he does – let me remind all of you that we have the following leadership positions available as we move into the next two years The First F, The Second F, The Third F, every AO has a responsible Q – so we have an AOQ at The Hub, Patmos, Troy, Wicker Park, The Dump and now Sauerman – you don’t need tenure or experience – only the desire to serve!

I want to take a moment to thank our current leaders – Crash, Dr. Freud, Rusty, HHH, Optimus, Roadshow, OCB and Gummy Bear – we appreciate all you have done to maintain the F3 culture – these men spent a lot of time on calls with me over the last two years – all of you are true HIMS.

Now, will the new Nantan come join me in the middle!

Let me tell you all about PacRat.

The first time I worked out with PacRat, I said to myself “man, this pax has put in the work – I did not see him cheat not one rep NOT ONE TIME!”

The second time I worked out with PacRat, I said to myself “man, this dude again … is this guy for real AND why is he so loud when we are rucking at 530 in the morning”

The third time I worked out with PacRat, I said to myself “man, does this guy have an off-switch – he does every set and every rep AND he sprints like he is running away from a pack of Hyenas”

The fourth time I worked out with PacRat, I finally saw the man’s weaknesses – it was July and I said to myself “man, that dude’s shorts are way too freaking short – he really thinks he looks good in them …. AND man I thought I was bad at Frisbee, PacRat might be worse then Peyton”

The fifth time I worked out with PacRat, I said to myself “man … this pax – this dude – he is absolutely the real deal AND I want to be like PacRat – I want to be like PacRat when it comes to effort and output BUT definitely not his short shorts wearing style.

Men – He is F3 – he lives it, he breathes it, the 1st F, the 2nd F, and the 3rd F – he is the standard and I am so pumped up that he will be taken on the Nantan duties.

I now relinquish Nantan – (pass the flag)

End of Speech.

PacRat Speech:

Men …

First, I consider it an honor and sacred duty to stand before you today. The HIM that have served our group as NANT’AN have given of themselves to see the furtherance of our mission:

Fonzie
Barricade
Scarecrow
HHH
Peyton

Peyton, I want to thank you for your service and leadership over these last 2 years. You have given of yourself in many ways, and have gone to great lengths to see to it that the men of F3 NorthWInd accelerate. I speak on behalf of all of us PAX here when I say

Thank You!

Discipline

The disciplined life led by a PAX attracts the men in our lives to F3. They realize we have something, and they are missing something. They see:

The way you volunteer in times of need.

The way you serve your family by leading.

The way your children respect you.

The men that lack this in their life notice it in yours, and long for it. They love their family and those in their Concentrica just as we do.

But what can a man give away that he does not possess? Our mission is :

“To plant, grow, and serve small workout groups for the invigoration of male community leadership”.

Do we take the DRP? The 4:45a alarm bell rings, and we are faced with a choice:

Overcome? Or atrophy?

Every morning it’s one or the other. There is no Status Quo.

Michelangelo didn’t build the statue of David. He took unrefined stone that was abandoned. He chipped, chiseled, and sanded away a speck at a time until the beauty of his art was all that remained.

So gentlemen, let us spur one another on as Iron Sharpens Iron. May we:

“Leave no man behind, and leave no man where we found him”.

May we be embody that example by chipping, chiseling, and sanding away that which holds us back. And may we “give it away” at every opportunity we get.

Vision

Over the past 8 years and countless DR postings, I’ve seen it time and time again: The men of F3 are the allure of F3. I’ve been to many regions, and several SUPER REGIONS – Regions that have more regions than we have A.O.s. The common thread is

1. The PAX Always Be Headlocking
2. The PAX hold high standards for themselves and expect the same from their fellow brothers

The example squared away men demonstrate the values of F3 to other men—the example we are:

• to the dad’s at your kids’ sport events,
• to the men at church,
• to the neighbors, and
• to your friends and family.

Campaigns and tactics can only be effective at keeping new PAX as our lives reflect the growth that a disciplined life brings.

Let these 2 goals be our guide in how we order our lives. Both in the gloom and around those we love and care about.

Our friends, family, and community are counting on it!

I assume Nantan (plant the flag)

End of Speech.

Upward & Onward – God Speed Men …

Aye’

Peyton