QIC: HHH
PAX: Mongoose, Heisenberg, Trader Joe, Dr. Freud, O.G. 2005, PacRat, Spur, and HHH.
We ended up getting some lake effect snow, but that didn’t stop 9 PAX from posting at Sauerman. T-Claps to Heisenberg and Mongoose for arriving early and shoveling. It is starting to warm up. Take advantage and post. Here is what we did.
Warm Up
8 Ct. Step Ups (5 OYO)
Burpees (5 OYO)
SSHs (25 IC)
Bean Pickers (10 IC)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Burpees (5 OYO)
Dock lap
The Thang
Picnic Tables
8 Ct Jefferson Curls (10 IC)
8 Ct Step Ups (5 OYO)
1-Arm Rows (10 OYO each arm)
Pinky Pies (10-8)
REPEATO w/ PP (7-5)
REPEATO w/ PP (4-1)
Leave coupons and mosey to Playground
Prone Raises
4 Ct. Perfect Y Raises (10 IC)
4 Ct. Perfect T Raises (10 IC)
4 Ct. Perfect W Raises (10 IC)
Burpees (5 OYO)
REPEATO
5-min timers
Pull Ups
– Form 2 pull-up lines
– Perform 2 Pull-ups and move to the back
Partner Up
P1: AMRAP WWIs
P2: 5 Ice Merkins
Flapjack
P1: AMRAP Squats
P2: 5 Ice Diamond Merkins
Flapjack
P1: AMRAP Reverse or Forward Lunges
P2: 5 Ice Werkins
Flapjack
Mary
Burpees (5 OYO)
Moleskin
Got to try a few new things. We’ll see if any of it sticks. The PAX were hesitant getting on the ice at first, but I think they enjoyed doing merkins on the pond in the end. Definitely something we don’t get to do regularly so we’ll see if it becomes a winter tradition at the patch. Maybe we will do jump squat time bombs until someone falls through next time. It looked like the ice was at least 4 inches thick. Based on what AI says, 4-6 inches could support a snowmobile. 4 PAX were on it at the same time so if anyone wants to do hockey instead of frisbee; speak up now. The playground was still nice and soft so that is a huge plus. It wasn’t cold either so keep that in mind if you Q there soon.
T-Claps to Spur for coming out even though he tweaked his neck. He did laps around the pond and made the most of the AM.
Coffeeteria was great—as always. Post-workout coffee, breakfast sandwiches, and fellowship are honestly one of the best parts of F3, in my opinion.
We’re not just strengthening bonds and friendships; we’re showing the community what F3 HIMs look like. Local business owners don’t just see $$$ signs—they see good men intentionally supporting small businesses.
Let’s keep making an impact in the community and represent F3 in a positive way wherever we go.
We are 1/12 of the way done with the year and our 2 year long challenges. Keep up the good work men!
Thanks for coming out today; especially since the conditions were less than ideal. Stay safe and warm. See you all out there next week.
Don’t forget to buy a SB square from Kato.
SYITG,
HHH
Sauer Patch
BACKBLAST 01/17/2026 The Mick’s Merkin Mania at Sauerpatch (or maybe The Hub)
BACKBLAST 01–17–2026 – The Mick’s Merkin Mania at Sauerpatch (but I said the HUB, but I meant 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 – 17 deg F windy – wind chill of 2
Pre-Ruckers – (5) Mufasa, The Mick, 4 Howa, Heisenberg, Mickey Tints, Mongoose (alone) at the HUb
Pax – (16) The Mick (QIC), Lights Out, Pheidippides, Trader Joe, Mufasa, 2005, Dr. Freud, Fat Tire, Spur, Mongoose, Pac Rat, HHH, BooBoo
Warm-up
5 Merkins
10 Slllloooooowww Abe Vigoda
10 IST
10 Hill Billie
10 Toy Soldier
Mossie with coupons to sidewalk between sand pits and pickle ball courts
First Thang – Merkin Core Complex – the theme for the day
Second Thang – Dora (Audible for the weather – snow cover. Not my original plan)
Partner-up
150 curls
200 One Arm Rows (100 each arm)
300 Squats
Partner -up and farmer carry the weights back to the pavilion
Third Thang – More Merkins
(still an audible – was supposed to be merkins and step-ups, but to slippery for step-ups)
| Merkin Style X10 each | Ab Style |
| Inclined Merkin | Squats 20 CC |
| Derkin | Lunge 10 IC |
| Diamond | Apollo Ono 10IC |
| Wide | Bonnnie Blair – 10IC |
| Mike Tyson | ?? |
| Incline Merkin | Squats 20 CC |
| Derkin | Lunge – 10IC |
| Diamond | Apollo Ono – 10IC |
| Wide | Bonnie Blair – 10IC |
| Mike Tyson | ?? |
Mary
• 20 Weighted swings
• 20 WWII’s
• 5 Burpees
• 10 bonus Merkins
Moleskin
My second Q at Sauerpatch. I preblasted it as the Hub and 5 PAX showed up there. I still feel bad about that. Worst is Mongoose Rucked at the Hub all by himself. There was a coating of snow and that made it slipper in the pavilion and in front of the bathhouses where I was going to most of the work. We moved to the road where it was clear and sorta dry.
Not a lot else to report. We were working hard, we were cold. But we had to do more merkins than the 160 ish than Peyton’s beatdown last week. Just had to. So, we set up to do 200. It was always my plan to do them 10 at a time. Great work guys.
Words of Wisdom
We did not discuss anything – wise men knew it was time to get out of the cold.
Prayers
For Mick’s cousin with pancreatic cancer and then nearly half the PAX had a special intercession for someone they knew. It was a full prayer. Now I ask God remember those we prayed for and grant them His grace and healing.
Happy chest day. Meeerrrryyyy Merkins …. AND to all a good nite.
The Mick
Zone Parade @ Sauerman Woods
Pax: Peyton, Mongoose, Dr. Freud, The Mick, Fat Tire, 2005, Trader Joe, Mufasa, Bloodsport (FNG), Spur, HHH, Class Act, Lights Out, Pheidippides, Heisenberg, Saluki
Warm Up: Run in Place, Good Mornings x 5, Run in Place, Arm Swings up and down x 5, Run in Place, Arm Swings side to side x 5, Run in Place, Knee raises x 5, Run in Place, Hillbilly Jacks x 5, Run in Place, 5 to 1 Motivators, Up/Downs with merkins x 10
The Thang: 1) Running at 25%, 50%, 75%, and 100%, 2) sitting down, shoulder presses x 5, x 10, x 15 and knee bends x 5, x 10, x 15 and 8 count body builders x 1, x 2 and x 3. and run, 3) on your back, chest presses x 5, x 10, x 15 & leg raises x 5, x 10, x 15 and 8 count body builders x 1, x 2, and x 3 and run, 4) standing, deadlifts x 5, x 10, x 15 and under leg hand claps x 5, x 10, x 15 and 8 count body builders x 1, x 2, x 3 and run and 5) Running at 25%, 50%, 75%, and 100%, 6) Squat x 5, x 10, x 15, Merkins x 5, x 10, x 15, Lunges x 5, x 10, x 15, Plank Jacks x 5, x 10, x 15, 7) Squat Thrusters x 5 x 15 and Side Straddle Hops x 5 x 15.
Mary: We got it done throughout the hour
Moleskin: Men, you are impressive – I did not see one Pax taking it easy in anyway – you may have modified but you never stopped, you kept moving – you kept lifting – your kept running – you kept deciding to push forward and that is why you all are winners in my book. Dads, Husbands 21 or 69, does not matter – let’s not settle for the status quo – 2026 is your year, it is better to be consistent then it is to be occasionally great, let’s hold ourselves accountable – show up and encourage with bravery and courage. Good work today Pax and welcome Bloodsport! and GO BEARS!
Aye’
Peyton
BACKBLAST 12-20-2025 – The Mick’s Nutcracker at Sauerpatch
BACKBLAST 12–20–2025 – The Mick’s Nutcracker 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 – 22 deg F Overcast, windy – wind chill of 12
Pax – (11) The Mick (QIC), Lights Out, Heisenberg, O.G. Nut House, Class Act, Pheidippides, Trader Joe, Mufasa, 2005, Dr. Freud
Pre-Ruckers – O.G., Mufasa, The Mick ½-time
Shout-out to Mongoose who rucked 6 miles on his own, waiting for his son to come home for Christmas from the military — We thank him for his service!
Warm-up
10 Slllloooooowww Bean Picker
10 Slllloooooowww Abe Vigoda
7 Fire hydrant, 7 Donkey Whip, 7 Donkey Kick right leg then left leg
10 IST
10 Hill Billie
10 Toy Soldier
10 Arm Circle Complex
Mossie with coupons to sidewalk between sand pits and pickle ball courts
First Thang – Suicides – the theme for the day
We did suicides. We started in the middle between volleyball courts with half of the pax going east, half going west. This way we all had room to run. We used the 3 evenly spaced volleyball court net poles as our markers for the suicides. We did each of the 3 poles then came back repeating the second pole and the first pole (like a pyramid). So, that was 5 sets of each exercise during the suicide.
• Each Suicide had two moves – at the baseline 10 reps using weight, at the poles 15 reps of the move (total 75 each exercise)
• Set 1 – 10 weighted Squats, 5 sets of 10 each leg Bonnie Blair
• Set 2 – 10 weighted WW I, 5 sets of 15 LBC’s
• Go between bathrooms – Pax 1 Wall Sit, Pax 2 Bear Crawl out and back between bathroom buildings – 3 sets
• Set 3 – 10 snatch, 5 sets of 10 each leg Mountain Climbers
• Set 4 – 10 Chest Press, 5 sets of 10 each leg Mountain Climber
• Go between bathrooms – Pax 1 Wall Sit, Pax 2 Alligator walk between bathrooms – 2 sets
Second Thang – Back to Pavilion
• Pinky Pie 10-8
• 10 Right leg step-up, 10 Left Leg Step-up, 10 Right Leg Bulgarian Squat, 10 left leg Bulgarian squat, 10 heel raises — R-n-R
Third Thang – Abs
• 10 WW III’s
• 10 Low Flutters
• 10 Rosalita Whip
• 10 Elbow to Knee, each side
Mary ( … Call it Third THang, Call it Mary – same / same this time)
Moleskin
My first Q at Sauerpatch. I have been surveying the site for weeks trying to think of how else we can use it. I think my suicide scheme is one way. I told Mufasa, while rucking, I think we could use the slopes to the lake too, but maybe next time.
During one set I learned Pheidippides fastest mile was 4:10 when he was 40. Do you realize the world record is 3:43. That is a difference of only 27 seconds! Amazing Pheidippides. O.G. is fast too … no way I can keep up with him when we are rucking. And then he worked hard the rest of the morning, partnering with me at the bathroom (easy there … reread the backblast).
Class Act and I agreed one of our favorite moves is the snatch with a bag. We also talked about how Bonnie Blair likes it best when it is slow.
Was saw Lights Out turn the alligator walk into the turtle walk. Trader Joe called for the Pinky Pie to round out the workout.
Nut House was at his best at coffee with his entertaining stories about his Russian family.
Words of Wisdom
The Mick discussed a recent pipefitter suicide and how suicide is the second leading cause of construction worker fatalities. – Look out for each other. Stay in touch. Talk. Call 988 if you need to. I can give you more information.
And The Mick’s wife spent Tuesday night being checked out for a heart attack. She had upper chest,left shoulder pain. She is fine, but we learned that women present differently. They do NOT normally have their left arm tingle. Their jaw does not hurt. They do not feel like an elephant is on their chest. They have chest/shoulder pain and maybe pain between scapulae’s. So, WOMEN IGNORE HEART ATTACK symptoms and often end up in worse shape than men. So, look out for your mom, your wife, your significant other. They do not get signs like you. You need to make them go for help. Be a man.
Prayers
For Mick’s cousin with pancreatic cancer. Other friends with cancer. Pheidippides son who is having his tonsils removed on Monday.
Happy leg day. Hope your sore now…
The Mick
BACKBLAST: Saturday, 12/13/25 Leveraging your Strengths @ The Sauer Patch
PAX: PacRat, Mufasa, 4howa, Heisenberg, 2005, Gummy Bear, Dr. Freud, Boo Boo, The Mick, Scarecrow, O.G., Mongoose, Trader Joe, Campbells, Optimus, Pheidippides, and HHH.
6°F real feel at launch, but we still had 11 PAX that HC’d and 100% of them showed up. 3 of the 5 maybes posted as well. Sprinkle in the 3 that showed unannounced and that adds up to 17 + 1 man’s best friend. Way to embrace the cold this am. Here is what we did to stay warm.
Warm Up
8 Ct. WMHs (10 IC)
8 Ct. Good Morning (5 IC)
Bean Pickers (10 IC)
Motivators (5-1)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Toy Soldiers (10 IC)
Perfect Merkins (10 IC)
Perfect Squats (10 IC)
½ Vb/PB Lap
The Thang
Timer: 10 minutes
Set 1: 50 total reps
Inclined Merkins
Dips
Run lap when reps are completed
Repeato until time
Set 2: 50 total reps
Step Ups
Reverse Lunge
Run lap when reps are completed
Repeato until time
Set 3: 25 total reps
Coupon Complex
WWIIIs
Run lap when reps are completed
Repeato until time
Set 4: 25 total reps
Squat Thrusters
Burpees/SB Burpees
Run lap when reps are completed
Repeato until time
Mary
Set 5: 50 total reps
Rosalita Whips
American Hammers
Run lap when reps are completed
Repeato until time
Moleskin
Keep hard committing in the Preblasts. It matters not only for you, but those needing an extra reason to post in the gloom. Let’s finish the year strong together.
It appears most pax were getting in 3 full rounds before we switched to the next set. It seemed like no one had any weaknesses when it came to the exercises and did an equal amount of both. I was contemplating removing a layer during the 2nd set. I think I would’ve been fine, but opted to keep it on. I think a few pax did shed layers. We really didn’t stop moving.
As far as the pre-WoW goes, I think people tend to focus more on their weaknesses because they do not feel the need to work on their strengths; they are strengths for a reason after all. However, just because our strengths come easy to us does not mean we should shy away from them or leverage them. It also doesn’t mean we are ignoring our weaknesses. To be your best, you should lean into your strengths.
With that said, eating is my strength, so I will eat well tonight at the Christmas Party, but I will try and avoid the sweets. I hope you will all consider stopping by even if it is for a little bit. It is always a great time.
After party is at Villa’s CP Airbnb. Guessing it will be a great time.
SYITG,
HHH
6°F real feel at launch, but we still had 11 PAX that HC’d and 100% of them showed up. 3 of the 5 maybes posted as well. Sprinkle in the 3 that showed unannounced and that adds up to 17 + 1 man’s best friend. Way to embrace the cold this am. Here is what we did to stay warm.
Warm Up
8 Ct. WMHs (10 IC)
8 Ct. Good Morning (5 IC)
Bean Pickers (10 IC)
Motivators (5-1)
MNC (15 IC)
IST (10 IC)
Hillbilly (10 IC)
Toy Soldiers (10 IC)
Perfect Merkins (10 IC)
Perfect Squats (10 IC)
½ Vb/PB Lap
The Thang
Timer: 10 minutes
Set 1: 50 total reps
Inclined Merkins
Dips
Run lap when reps are completed
Repeato until time
Set 2: 50 total reps
Step Ups
Reverse Lunge
Run lap when reps are completed
Repeato until time
Set 3: 25 total reps
Coupon Complex
WWIIIs
Run lap when reps are completed
Repeato until time
Set 4: 25 total reps
Squat Thrusters
Burpees/SB Burpees
Run lap when reps are completed
Repeato until time
Mary
Set 5: 50 total reps
Rosalita Whips
American Hammers
Run lap when reps are completed
Repeato until time
Moleskin
Keep hard committing in the Preblasts. It matters not only for you, but those needing an extra reason to post in the gloom. Let’s finish the year strong together.
It appears most pax were getting in 3 full rounds before we switched to the next set. It seemed like no one had any weaknesses when it came to the exercises and did an equal amount of both. I was contemplating removing a layer during the 2nd set. I think I would’ve been fine, but opted to keep it on. I think a few pax did shed layers. We really didn’t stop moving.
As far as the pre-WoW goes, I think people tend to focus more on their weaknesses because they do not feel the need to work on their strengths; they are strengths for a reason after all. However, just because our strengths come easy to us does not mean we should shy away from them or leverage them. It also doesn’t mean we are ignoring our weaknesses. To be your best, you should lean into your strengths.
With that said, eating is my strength, so I will eat well tonight at the Christmas Party, but I will try and avoid the sweets. I hope you will all consider stopping by even if it is for a little bit. It is always a great time.
After party is at Villa’s CP Airbnb. Guessing it will be a great time.
SYITG,
HHH