F3 NorthWest Indiana
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
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
11 PAX came out for frisbee. T-Claps for 45 for coming out and playing so we can have frisbee this month.
It has been a while since we played, but we should be able to play monthly moving forward. The wind was a challenge at times, but we had a great time. Krusty was today’s MVP. He was double/triple teamed and still was scoring at will.
T-Claps to Peyton for leading Q Source. Great convo on leadership and mentors/mentees.