Dr. Freud

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