F3 NorthWest Indiana
14, yes, you read that right, 14 PAX (6 Ruckers / 8 Runners) got up early to get some miles and got a little healthier today.
Today is a great day to have a great day.
9 PAX (5 Ruckers / 4 Runners) started Friday by getting a little healthier.
Today is a great day to have a great day.
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