Backblast: January 18th, 2025
AO: The Battlefield – The Shops at Fallen Timbers– Maumee, OH
PAX:
Photon – Q
Badger
Carmen Sandiego
Crawdad
Djibouti
Doogie
Echo
Footloose
Huckleberry
Jersey
Klepto
Norm
Porch Pirate
Purdy
Runt
Salisbury
Shepherd
Sherbet
Spackle
Viper
Workout: My Shoulder Pain Is Your Legs Gain
FNG’s: Spackle
Porch Pirate
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
Motivator – 9ct
De-Motivator – 9ct
Re-Motivator – 9ct
The “Thang”:
Five rows of cones were spaced out about two parking spots each. PAX paired up, and on their count each pair performed a suicide race. The winner then immediately partnered up with another PAX in the race queue for another race and the loser went to the work queue where they performed 20 reps of two different legs exercises. Upon completing the reps, the loser re-entered the race queue to find a new partner and complete another suicide race. This format continued for 8 minutes. Nonstop suicides until you lose a race.
All PAX lunge walked down and back the entire length of the suicides prior to beginning the next round.
Exercises for the 4 rounds were as follows:
Round 1.) – Squats, Skaters (2 is 1)
Round 2.) – Squat Kicks, Skiers (2 is 1)
Round 3.) – Jump Squats, Calf Raises (2 is 1)
Round 4.) – Lt. Dans, Butt Kickers (2 is 1)
Ended with:
Count-O-Rama: 20
Name-O-Rama
The Six – Badger
LDP3
Ball of Man
Spreadsheets from the Gloom: 33 and freezing rain, but fortunately the ice held off. This was a leg assault by design. With a bad shoulder, it’s been difficult to go 100% at any beatdown, so this was constructed to allow me to do just that. And it was very successful. The (De/Re)Motivators was a fantastic warmup for the legs. The Re-motivators were not planned, but Footloose decided to open his mouth and complain, so it was payback for his heavy-handed ruck shenanigans a few months prior.
The suicide format was fantastic and should work equally well with a hill or stairs. It provided just enough competitiveness to encourage guys to push a little harder even if they didn’t want to. While you were technically discouraged from winning as time went on (due to pure exhaustion), the alternative just wouldn’t have the same exhaustive effect, and slow guys could get stuck in an endless suicide loop. The 20 reps of 2 exercises was a pretty good number. Just enough to catch your breath in order to get back out for more suicides. If I had to change one thing overall, I might reduce the suicide length just a hair to try and find a better balance between suicides and reps. I’d have to run it again to see if it was really necessary.
I got a little leggy with the playlist this time around:
“Legs”- Sun
“Running” – Pearl Jam
“Run” – Foo Fighters
“Like Suicide” – Soundgarden
“World Wide Suicide” – Pearl Jam
“Shake A Leg” – AC/DC
“Death On Two Legs” – Queen
“Tired Weak Legs” – Scrapomatic
“I’m Still Standing” – Elton John
“Hot Legs” – Rod Stewart
All in all it was a great way to allow those with upper body ailments to go all out without fear of (re)injury. This one will be assuredly be back in its various potential forms. Probably sooner than you think.