F3NWInd

F3 NorthWest Indiana

Sauer Patch

BACKBLAST 03-14-2026 – The Mick’s Q that nobody wanted at Sauerpatch

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

Body by Peyton at Sauer Patch

pax: Peyton (Q), Dr. Freud, Bozo, Mongoose, Mufasa, and 2005

warm up: run in place, bean pickers x 8 IC, run in place, hill billy jacks x 8 IC, run in place – run down to the low deck

the thang:

3 rounds of the following; 1) 5 merkins, 10 squats, 15 side straddle hops and run – 2) 5 BJJ sit ups, 10 LBC’s and 15 high flutter kicks and run 3) 5 plank jacks, 10 mountain climbers, 15 something (can’t remember) and run, and 15 and run and 4) 15 flying squirrels and run, 10 flying squirrels and run, 5 flying squirrels and run

Run, Run, and Run (every pax 2 times) and 8 count body builders as we wait

Tag and Freeze Tag

run in place, walk out x 5 OYO, run in place, roadshow x 5 OYO, run in place, leg raises/under leg claps x 5 OYO – 2 rounds

mary: included in the thang

moleskin:

Good work men, that was fun … goal was nothing too intense but definitely trying to get the heart rate up – hope you enjoyed running around like a 3rd grader again … that was a blast, also nice to see everyone’s juke moves … 100% at coffee – good day!

Aye’

Peyton

BACKBLAST: Saturday, 2/21/26 The Things We Carry @ The Sauer Patch

QIC: HHH

PAX: Mufasa, Trader Joe, PacRat, Heisenberg, Peyton, Bozo, BooBoo, Spur, Lights Out, Bert, 2005, OG, Dr. Freud, and HHH.

The PAX brought the iron and we all took turns sharpening it. We moved a decent amount of weight today. Everyone stepped up and pushed each other. Here is how it went down:

Warm Up
Arm circles while going over the mission, core principles, and credo.
Bean Pickers (10 IC)
MNC (15 IC)
SSHs (25 IC)
DPL (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Shuffle Squats (5 IC)
Shuffle Merkins (5 IC)
Volleyball Lap

The Thang
Put on weight vest/Ruck
5 Rounds:
Incline Merkin (10 IC)
8 Ct. Step Up (10 IC)
Dips (10 IC)

Partner Up (count off by 7)
Mosey to Ceneter Circle
Dora
100 SB Cleans
200 SB Rows
300 Deadlifts
Timer: Lunge walk down to dock entrance & back

Weight Carry Lap around pond
P1: Farmer Carry plates and SB
P2: 8 Ct. Body Builder (2-4 OYO) and tag out P1
Flapjack until you complete a lap

Mary
Perfect Ruck Merkins (15 IC)
Perfect Ruck Squats (15 IC)

Moleskin
Today’s beatdown had us carrying rucks, sandbags, and weight plates. Those loads were intentional. They were visible. They were shared.


But the theme comes from The Things They Carried—a reminder that the heaviest things men carry are often the ones no one else can see.


Out here, we shoulder physical weight together. In life, many of us are carrying things in silence: stress, expectations, past failures, family pressures, job uncertainty, anxiety about being a better husband, father, leader, or man. These burdens don’t show up on a scale, but they shape how we move, how we lead, and how we show up for others.


The beauty of F3 is that we don’t have to carry those loads alone. Just like we rotated the sandbag, we can share the weight of life. Fellowship lightens the load. Vulnerability distributes the burden. Brotherhood reminds us we’re not the only ones grinding under pressure.
When we carry together, the weight becomes purposeful instead of overwhelming.


On a lighter note, we had 2 PAX prerucking. T-Claps to Mufasa and Trader Joe. I got in about 1.5 miles of walking/running. Was just giving the Northside a hard time. I know most of them had conflicts or injuries hence why we had a convergence in the first place.


T-Claps to PacRat for leading Q Source for a second week in a row. I will take on those duties at The Hub next week after Sharknado. Happy to coordinate with a Northsider if anyone wants to lead it there.
Rucks and sandbags always elevate a WOD. The PAX always rise to the occasion and push a little bit harder.


12/14 PAX at Coffeeteria. The majority picked Great Harvest even though I was trying to angle breakfast. Hard to beat their breakfast sandwiches. My next Q is Thursday at the Hub and I plan on having coffeeteria at Panera. I plan on buying their subscription if/when we decide to part ways with Dunkin. We’ll give it a test ride and see what happens.


T-Shirt orders are closing soon. Do not miss out on an order.


Thanks for following my lead today! I love putting together Qs and appreciate you all showing up.
SYITG,
HHH


BACKBLAST – 2/14/2026 – Couples ONLY

Sauerpatch A.O.

PAX: 2005, Bert, Dr. Freud, Editor, Heisenberg, HHH, Pheidippides, The Mick, Trader Joe
Q: PacRat

10 PAX started the workout, and 5 couples emerged. And by couples, I mean Battle Buddies. Weather was about 32 degrees, so post-warmup, only a thermo and a long sleeve Tee was needed.

In previous Q Schools, I’ve told new PAX that theme-based workouts write themselves once you understand the theme. For the life of me, I couldn’t figure out how to incorporate Valentine’s Day with something other than sets of 2 and 14 reps. Then it hit me – Leftover Valentine’s Day cards were on the counter. That was all the inspiration that I needed.

0700

WarmUp

Arms Up, Small circles forward OYO:

F3 Mission Statement: To Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership

F3 5-core principles:
a. Open to All Men
b. Held Outdoor, Rain or Shine
c. Free of Charge
d. Led in a Rotating Fashion
e: Ends in a Circle of Trust

F3 Credo: Leave No Man Behind, but Leave No Man Where You Find Him

Recover.

Arm WarmUp Complex:
10 Small Arm Circles Forward x10 IC
10 Small Arm Circles Reverse x10 IC
10 Skull Claps x10 IC
10 Seal Claps x10 IC
10 MNCs x10 IC
Hold for a count of 10
Recover

Bean Pickers (RESPECT pace) x10 IC
SSH x30
Hillbillies x10 IC
IST x10 IC
Perfect Merkins x10
Perfect Squats FTH x10
Mike Tyson Merkins x10 IC
Toy Soldiers x10 IC
Shuffle Merkins x5 8-count
Willie Maze Hayes x10 8-count
10 Merkins OYO

Lake Lap – Gazelles run heading East around the lake, Clydesdales head West. When Gazelles meet up with Clydesdales, everyone heads back to the start point

TheThang

PAX to grab a Valentine’s Day card and place it in their pocket. I paired off w/Editor, and Pheidippides paired off with 2005. The remainder of the PAX to pair off on their own accord. Grab a coupon per PAX, head toward the Playground

Couples Only

The following exercises are performed as a couple. Or a team if you’re squeamish.

The Mick and I worked out a sweet playlist. We both opened up our Spoitify accounts and pulled all the romantic songs we could think of. I paired the iPhone with the Bluetooth speaker, let the jams rip, and we went right to work. The playlist was on random, but you bet your sweet dupa we started with Barry White. It’s my job to get my men ready for tonight, and no singer does that like the man BW himself

  1. Partner Wheelbarrow – Wheelbarrow as far as you can, but no further than 1/2 way. The PAX that is the wheelbarrow can call for a sub at anytime. Sub as often as you need
  2. Back to Back Coupon Twists – Set up B2B with your Valentine. Hand the coupon off to the right. PAX to perform 10 full rotations. Switch to the opposite side and complete the final set of 10
  3. 6-cound Booya Merkins – Fist Bump L then R, then a Merkin. Set complete when both PAX perform 10 merkins
  4. Pull/Chins – head over to the playground. PAX to perform AMRAP pull/Aussies until BW finished and Air Supply finished. PAX to either help with assisted, swap out sets, whatev. You call it.
  5. Buddy Burpee Jump – PAX1 to set up in plank. PAX2 to jump (or step) over PAX1 and pefrom a burpee. At the bottom, hold plank. PAX2 to now perform the burpee/jump and repeato ’til you hit your destination. Then return. In total, each PAX nailed 20-26 burpees
  6. Partner Perfect Squat FTH – PAX to line up across from their Valentine’s, both PAX set up in the hole. PAX1 performs a perfect, 4-count squat FTH, then stays in low squat. PAX2 to mirror that. Repeato until both PAX complete 10 Perfect Squats FTH
  7. Partner Shuffle Merkins – PAX to hold front leaning rest. PAX1 to perform an 8-count Shuffle Merkin, then stay in plank. PAX2 to perform an 8-count Shuffle Merkin and stay in plank. Repeato until both PAX perform 5 Shuffle Merkins

DORA

Well wouldn’t ya know. Almost out of time. I had a ton more for us, but we only got through 1 round of DORA coupon press / run to the far sign. We performed approx 4 sets per PAX. My warning alarm went off, so we finished up our last set and had to call it good

Exchanging of Valentine’s Day Cards

PAX reached into their pockets and puled their Valentines Day card out. One PAX hands his Valentine’s Day card to a PAX, and that PAX exchanges cards. Once all Valentine’s Day cards are exchanged, PAX open their cards to read their Valentine message! Message was:

a. 20 Burpees
b. 20 Coupon CPRs
c. 20 Coupon Thrusters
d. 20 Merkins

PAX performed the set of exercise. Once all in, Flip and perform the set the set your Valentine just completed. Once all in, help PAX still working through burpees, and recover. Mosey back to the start point for…

Mary

0700-0756 was for Accelerating our Fitness. 0756-0800 was reserved for Valentine’s Day training. It’s a big night (or small night, depending on the PAX haha ), so let’s get ready to CELEBRATE!

Pickle Pounders (RESPECT pace) x15 IC

Alabama Prom Dates (RESPECT pace) x15 IC

Hold Plank ’till the clock runs out

0800

Moleskin

It was a little fruity but a ton of fun. Hope everyone had a gay ol’ time this morning (you know, in a Fred Flinstone kinda way). The partner work and VD cards made it special

At Coffeeteria, we started Q Source. For the uninitiated, Q Source is Dredd’s manual for F3 Leadership development. It was written based on principles he learned/discovered during his time in the Army Special Forces. There are 4 Quadrants in Q Source:

Q1 – Get Right
Q2 – Live Right
Q3 – Lead Right
Q4 – Leave Right

Those 4 Quadrants are underpinned by the 5 Foundational Pillars:

F1. Disruption (Leadership definition)
F2. Language
F3. Group
F4. LDP (Leadership Development)
F5. Preparedness

We started today at F1 Disruption. We went through what the essence of Leadership is. Even though the principles of QSource are formed in such a way for the PAX to consume, they universally apply. Below is an outline of my notes:

F3 Nation: Fitness, Fellowship, Faith

F1. Disruption (leadership)

I. WHAT it is

  1. Leadership influence movement to Advantage
  2. A leader influences people to do things they would not have done otherwise
    A. Default is Status Quo

II. HOW it works

  1. A leader identifies a place that is more advantageous, and articulates it to his followers
  2. A leader persuades his followers to follow him to that place
  3. A leader must describe it to them first, as people only follow if they believe the leader knows where he is going

III. WHAT it does

  1. Because it causes movement, leadership causes Disruption that leads to Movement
  2. Leadership naturally make people uncomfortable until they believe they are being led to a place of Advantage

IV. WHY it works

  1. A great leader’s ability is built on love
  2. Effective leadership requires effort, dedication, commitment, and love
  3. Leader can be effective when it is his sincere desire to see his followers obtain Advantage

V. Questions

  1. What is the difference between Leadership and Management?
    A. Managers do not cause disruption by initiating movement
    B. Managers are not driven primarily by Love and the sincere desire to see his followers obtain Advantage
    C. A Manager directs based on delegated authority or position. Following management is typically not voluntary
  2. How does a leader convey to his followers that he knows where he is going?
  3. What examples do you have in your own life where you recognized you were in a state of disruption when you were being led to a place of Advantage?
    A. What things influenced you to overcome inertia and follow?

Well Fellas, it’s been fun. Gotta try out those honed skills pretty soon here. HHH said he and Kelly were going to try something new today. He sounded pretty excited. Get back to us bud and let us know how it went. Or let us know if you got smacked in the face for even suggesting x-)

73’s and Love.
PacRat

KD9GNS

Peyton Bootcamp @ Sauerman Woods

Pax: Peyton, Boo Boo, HHH, 45, Scarecrow, Mongoose, Pheidippides, The Mick, Dr. Freud, LaLoyd

Warm Up: Good Mornings, Hillbilly Jacks, 5 to 1 Motivators, Arm Swings Vertical, Arm Swings Horizontal, Trunk Twists – IC x 8 to 10 reps

Jacob’s Ladder with Burpees x 5 (15 total)

3 Rounds of the following:

Coupon Standing overhead marches, coupon standing around the world, coupon rotational uppercuts, kettelbell swings (American, russian, high pull)

The Thang:

Buy In: 3 rounds of the following; 5 merkins, 10 WW1’s and 15 squats – 400 m run

15 coupon thrusters, 10 side straddle hops, 5 8-count body builders – repeat

20 step up’s and 20 calf raises – repeat

Buy Out: 3 rounds of the following 5 merkings, 10 WW1’s and 15 squats – 400 m run

Mary:

Rosalita Whips x 10

Freddie Mercury x 10

Flutters x 10

Moleskin:

Good work men … we pushed, we sweated, we hit every major muscle group, HR up and back down – some running and some lifting … only go to do 2 rounds of Mary due to running short on time. Always good to see our DR homie now, Scarecrow! 2 questions to expose yourself! If everyone copied your daily habits would society collapse or evolve? If a version of you from 5 years ago met you today, would they be impressed or depressed?

Aye’

Peyton

PHP Code Snippets Powered By : XYZScripts.com