Dr. Freud

May 12 2026

Dora Dora Dora

WELCOME

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

F3 Core Principles

Free of charge
open to all men
held outdoors
peer lead
ends with a COT

F3 Creed – leave no man behind, but leave no man where you find him.

WARMUP

Good morning x5 IC
Moroccan Night Club x10 IC
Abe Vigoda x10 IC
Michael Phelps x10 IC
Texas Toast x10 IC
SSH x15 IC

THE THANG

Mosey, grab a block, assemble in gravel lot
Upper Body Dora
- P1 (timer) run to the pull-up bars execute 10CC full flutter kicks then return while P2 performs curls (150 total as a pair)
- P1 (timer) run to the pull-up bars execute 10CC Low Dolly then return while P2 performs Skull Crushers (150 total as a pair)
- P1 (timer) run to the pull-up bars execute 10CC Box Cutter then return while P2 performs Merkins (150 total as a pair)
Lower Body Dora
- P1 (timer) run to the pull-up bars execute 10CC LBCs then return while P2 performs Cactus Squats (150 total as a pair)
- P1 (timer) run to the pull-up bars execute 10CC American Hammers then return while P2 performs Block SSHs (150 total as a pair)
- P1 (timer) run to the pull-up bars execute 10CC Explosions then return while P2 performs Bulgarian Split Squats (100 total as a pair; be sure to switch your feet)
Return the blocks, mosey to the flag

MARY

Adductor leg lift x10 IC ea leg
Hip Flexor leg lift x10 IC ea leg
45-sec Al Gore with Leadership moment

MOLESKIN

Leadership moment- Strengthen your body because it is a gift from God. Similarly, take time to relax because that time is also a gift from God, and more importantly gives us the opportunity to focus on Him. Relaxation is a way we can show our trust in God, thereby providing rest for our body, mind & soul. Psalm 46:10, “Be still, and know that I am God.”

Great work by everyone today. It was awesome to see Rusty again plus he brought us a FNG so it was extra good. Welcome Riggs (Greg).

May 09 2026

BACKBLAST: Saturday, 5/09/26 Ultimate Frisbee @ Col. Wheeler

23 PAX came and did things on or around the track. Kotters to Barricade and Red Rabbit. Great to have Scarecrow in attendance as well. The competition was solid and we got to use the whole width of the field. It’s fun when we get enough guys to play. We had for sure 2 pax at 0600 rucking. Looked like a soldi 5-7 pax were rucking around 0700.

May 02 2026

BACKBLAST: Saturday, 5/02/26 PAX vs Tyson @ The Sauer Patch

QIC: HHH

PAX: Lights Out, Boo Boo, 2005, Dr. Freud, Mufasa, Trader Joe, Peyton, and HHH.

34°F and frost on the ground on May2! Had to scrap off my windows, but nice to have no wind. We got warmed up fast and the swans stayed close most of the workout. They were probably looking for the guy that choked one of them. For those that are wondering, here is what we did:

Warm Up
Good Mornings while reciting the mission, principles, and creed
Hops (1 min)
Alt punches (10 IC)
8 Ct. WMHs (5 IC)
Bean Pickers (10 IC)
Toy Soldiers (10 IC)
ACC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
BDE Burpees (5 OYO)
Volleyball Lap

The Thang
8 Ct. Step Ups (10 IC)
Decline Mike Tysons (10 OYO)
Standing 10 count

8 Ct. Step Ups (10 IC)
Mike Tysons (10 OYO)
Standing 10 count

8 Ct. Step Ups (10 IC)
Incline Mike Tysons (10 OYO)
Standing 10 count

REPEATO
REPEATO

Mosey uo the sidewalk and back down the street
Partner Up and Mosey to VB Courts w/ coupons and sandbags

PI: OH Coupon(s) Carry down and back the width of the sandbox
P2: AMRAP BDE Burpee

PI: Front Rack Coupon(s) Carry D&B
P2: AMRAP BDE Burpee

PI: Farmer Carry D&B
P2: AMRAP BDE Burpee

Round 2
Same carries, but AMRAP SB exercises
(Rows, DLs, Cleans)

Round 3
Same carries, but AMRAP Plank Exercises (PAX choose what they want to do from the following)
(Mt Climbers/J-Los/Pickle Pounders/Makhtar N’Diayes/Leg Thrusters/Plank-Jacks/Plank)

Mary
N/A

Moleskin
It felt like 60° out there today. I changed after a few prerunning laps with Peyton. I am glad I did because the workout had me sweating. We were able to finish right at 0800. The Tysons got hard during round 3. The sand made the carries a lot more difficult.
I have to keep it short today because I have a lot of spring cleaning to do. Great work by all of you this morning.
Loved seeing OG and Spur at Coffee. I am glad they got the message and came to Great Harvest.
It is a new month. Time to get after it. SYITG!
HHH

Apr 30 2026

Repeato @ The Hub 4/9/26

I got the chance to lead again, and with a mostly different crew, we did the same workout, with one small adjustment.

WU:

Light Pole Lap
Good Morning x 10 IC
Bean Pickers x 10 IC
Wood Chop x 10 IC
SSH x 25 IC
Perfect Merkin x 10 IC
Perfect Squat x 10 IC

The Thang

3 stations, we did them in order, then reverse order.

Station 1: Portico

Perfect perfect perfect curls x 10 IC
Perfect American Hammers x 10 IC
Perfect perfect perfect Skull Crushers x 10 IC
Perfect High Flutters x 10 (4 count) IC
Perfect perfect perfect Overhead Press x 10 IC
Perfect Plank/knees forward x 10 IC

Station 2 Light Poles

Light Poles 1 and 3 10 burpees
Light Poles 2 and : 10 walkout merkins

Station 3 MO7S

Run to each light pole and back to start (suicides style):
- 10 merkins at Light pole
- 10 4 count mountain climbers back at start

Moleskin

We worked a bit slower this week, and did 10 walkout merkins instead of 5 in the light pole. Otherwise, same workout. This was my third Thursday in a row leading. Great to do it, and always great to see the weather turning better!

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