QIC: HHH
PAX: 4Howa, Atticus, Tank, Trader Joe, Boo Boo, Destro, Peyton, The Mick, Dr. Freud, Class Act, Mongoose, Optimus, Al Gore, and HHH.
14 PAX today. One thing we cannot complain about today was the weather. A beautiful morning for rucking and a hellacious daymare of a beatdown. It actually wasn’t that bad. Here is what we did.
Warm Up
Good Mornings (OYO) while reciting
Burpees (5 OYO)
8 Ct. WMHs (5 IC)
Motivator (4-1-4)
MNC (15 IC)
Toy Soldiers (10 IC)
Hillbillies (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
Volleyball Lap
The Thang
Form 2 lines
Mosey to Playground
Timed: ~6 min
PAX #1 – 3 pull ups
PAX #2 – 4 Lunges
PAX #3 – 5 Jump Squats
Back of the line does Kegels
Mosey to Sandbags
PAX chose either a 40# or 60# and did the following OYO:
4 Sandbag Burpees
4 Rows
4 Deadlifts
4 Cleans
4 Military Presses
4 Back Squats
4 Reverse Lunges
4 Merkins
Run to crosswalk and back
REPEATO for 25 min
Walk/Jog/Run/Sprint
Sprint/Run/Jog/Walk
REPEATO
½ Repeato
Mosey back to Flag
Mary
LBCs (20 IC)
Fire Hydrants (10 IC each leg)
Donkey Kicks (10 IC each leg)
Broken Windshield Wipers (10 IC)
Pickle Pointers (10 IC)
1 min backwards walk
Moleskin
First, thanks to all the PAX for bringing more than enough sandbags so I didn’t have to improvise. Second, it’s unfortunate that Wicker is closed and that PAX must travel a little bit longer to workout, but I am super appreciative to see them. Third, thank you to everyone that has donated money towards coffeeteria for Dr. Freud’s brother’s church in NC. We have raised $148 so far and Dr. Freud will close things out in a post later today. I will still do onsite coffee for anyone Qing that wants it. No need to make any more donations. We have plenty of cups, filters, coffee grounds, etc.
T-Claps to all of the preruckers and runners. I know trader Joe hit 10K steps during the beatdown!!
I was randomly thinking about the word nightmares and thought to myself if this word exists that would be because we need to differentiate it from daymares otherwise we would just say mares. Lo and behold, I was correct! Anywho, you all know I love my themes and love to plan my Qs around them. Told Optimus before we started that I probably have only completely winged 2 Qs over my 9+ years. I can do it, but it won’t turn out as good. Props to all of you that can do that.
As always, thanks for following my lead. Continue prayer and posting physically; not Band social posting. Remember, Fe sharpens Fe. We are better and stronger together. Love you all. Be safe and stay strong.
SYITG,
HHH
Class Act
Backblast: Saturday, 8/22/26 Sharknado @ CP Square
20 PAX converged on the square and created a vortex by running/rucking in a circle/squarish pattern for an hour.
We had 1 DR pax, 1 cyclist, and 2 that broke off and ran north. We had runners, ruckers, and a kegeler. We had North Lake County PAX. It was great!
We had 1 DR pax, 1 cyclist, and 2 that broke off and ran north. We had runners, ruckers, and a kegeler. We had North Lake County PAX. It was great!
BACKBLAST: Monday, 5/25/26 Honor the Fallen @ Patmos
QIC: HHH
PAX: Boo Boo, Atticus, O.G., Lights Out, Editor, Dr. Freud, Class Act, Bert, Spur, Goon, Heisenberg, Al Gore, Optimus, Beaker, and HHH.
9 PAX did the 4 mi ruck that bled into the beatdown. We paid a little homage to the Murph by visiting the pull up bars. Tried to create a WOD worthy of those that served and lost their lives. Here is what we did.
Warm Up
Carry Sandbags to the Amp
Circle up at the base
Good Mornings (OYO) while reciting the mission, principles, and creed
MNC (15 IC)
SSH (20 IC)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Snake lap up the amp
Merkin Complex (2)
If a PAX yells, “Honor the Fallen”, each PAX has to do 1 merkin complex
Mosey to the Playground
Pull Up lines (3 min)
Mosey to the hill
Sprints (2)
Mosey back to the amp
The Thang
6-minute timed rounds
Everyone in front of a sandbag
Snake your way up the amp and back down
REPEATO until time
Round 1
Sandbag Burpee (1)
Bear crawl to next bag
Round 2
Deadlifts (5)
Lunge walk to next bag
Round 3
Cleans (3)
Broad jump to next bag
Round 4
Rows (5)
Plank walk to next bag
Mary
WWIs (10 OYO)
WWIIs (10 OYO)
WWIIIs (10 OYO)
REPEATO until time (~6 min)
Moleskin
15 PAX posted this morning with 9 HIM getting after it early for a 4-mile preruck that bled straight into the beatdown. No shortcuts. No easy route. Just men choosing the harder thing together.
If not every PAX used their “Honor the Fallen” yell for the Merkin Complexes, it was probably because the workout was already demanding enough to leave most men focused on simply grinding through the next rep. But that’s fitting too. Real sacrifice isn’t comfortable, and today wasn’t supposed to be.
Today we tried to put together a workout worthy of honoring those who served this country and paid the ultimate sacrifice. We will never fully comprehend the cost of the freedoms we enjoy every single day, but we can choose to live lives worthy of that sacrifice.
We paid a little homage to the Murph with a stop at the pull-up bars before getting after sandbags, sprints, carries, crawls, jumps, lunges, and plenty of suffering together. Every man gave what he had today, and that deserves T-Claps all around. Some pushed pace. Some battled through fatigue. Some modified when needed. All showed up and contributed.
That matters.
One of the greatest lies men tell themselves is that they’ll “get back to it later.” Later becomes complacency. Complacency becomes decline. And decline impacts more than just you. Your family, your brothers, your community, and the people counting on you need you at your best.
So post. If you’re injured, modify. If you’re tired, post anyway. If life feels heavy, that’s even more reason to come out. Keep moving forward.
And if you’ve been thinking about signing up to Q, do it. Lead. You don’t need the perfect workout. Men need your leadership more than they need perfection. Visit another AO. Meet new brothers. Push yourself outside your comfort zone. Find ways to serve others because the mission doesn’t stop at the workout.
To former PAX and future PAX: the door is always open. Come back out. There’s a spot for you in the gloom.
We are unbelievably blessed to live in this country and to have the freedom to gather the way we did this morning. Today we remember and honor those who gave everything so we could.
Never waste that gift.
SYITG,
HHH
PAX: Boo Boo, Atticus, O.G., Lights Out, Editor, Dr. Freud, Class Act, Bert, Spur, Goon, Heisenberg, Al Gore, Optimus, Beaker, and HHH.
9 PAX did the 4 mi ruck that bled into the beatdown. We paid a little homage to the Murph by visiting the pull up bars. Tried to create a WOD worthy of those that served and lost their lives. Here is what we did.
Warm Up
Carry Sandbags to the Amp
Circle up at the base
Good Mornings (OYO) while reciting the mission, principles, and creed
MNC (15 IC)
SSH (20 IC)
8 Ct. WMHs (5 IC)
Toy Soldiers (10 IC)
IST (10 IC)
Hillbilly (10 IC)
Snake lap up the amp
Merkin Complex (2)
If a PAX yells, “Honor the Fallen”, each PAX has to do 1 merkin complex
Mosey to the Playground
Pull Up lines (3 min)
Mosey to the hill
Sprints (2)
Mosey back to the amp
The Thang
6-minute timed rounds
Everyone in front of a sandbag
Snake your way up the amp and back down
REPEATO until time
Round 1
Sandbag Burpee (1)
Bear crawl to next bag
Round 2
Deadlifts (5)
Lunge walk to next bag
Round 3
Cleans (3)
Broad jump to next bag
Round 4
Rows (5)
Plank walk to next bag
Mary
WWIs (10 OYO)
WWIIs (10 OYO)
WWIIIs (10 OYO)
REPEATO until time (~6 min)
Moleskin
15 PAX posted this morning with 9 HIM getting after it early for a 4-mile preruck that bled straight into the beatdown. No shortcuts. No easy route. Just men choosing the harder thing together.
If not every PAX used their “Honor the Fallen” yell for the Merkin Complexes, it was probably because the workout was already demanding enough to leave most men focused on simply grinding through the next rep. But that’s fitting too. Real sacrifice isn’t comfortable, and today wasn’t supposed to be.
Today we tried to put together a workout worthy of honoring those who served this country and paid the ultimate sacrifice. We will never fully comprehend the cost of the freedoms we enjoy every single day, but we can choose to live lives worthy of that sacrifice.
We paid a little homage to the Murph with a stop at the pull-up bars before getting after sandbags, sprints, carries, crawls, jumps, lunges, and plenty of suffering together. Every man gave what he had today, and that deserves T-Claps all around. Some pushed pace. Some battled through fatigue. Some modified when needed. All showed up and contributed.
That matters.
One of the greatest lies men tell themselves is that they’ll “get back to it later.” Later becomes complacency. Complacency becomes decline. And decline impacts more than just you. Your family, your brothers, your community, and the people counting on you need you at your best.
So post. If you’re injured, modify. If you’re tired, post anyway. If life feels heavy, that’s even more reason to come out. Keep moving forward.
And if you’ve been thinking about signing up to Q, do it. Lead. You don’t need the perfect workout. Men need your leadership more than they need perfection. Visit another AO. Meet new brothers. Push yourself outside your comfort zone. Find ways to serve others because the mission doesn’t stop at the workout.
To former PAX and future PAX: the door is always open. Come back out. There’s a spot for you in the gloom.
We are unbelievably blessed to live in this country and to have the freedom to gather the way we did this morning. Today we remember and honor those who gave everything so we could.
Never waste that gift.
SYITG,
HHH
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
BACKBLAST: Saturday, 4/25/26 Sharknado @ CP Square
15 PAX got after it.