Backblast: February 5th, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Photon – Q
Badger
Echo
Mile High
Nitrous
Workout: Phat Thor Phill-In: a.k.a. The Photon 500
FNG’s: N/A
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
SSH (2 is 1) – 50
Windmill Potato Pickers – 8
The “Thang”:
5 cones spaced along the parking lot at 10, 15, 20, 25, and 30 meters from the starting line.
10 reps of exercise 1 – out and back to 10m cone
15 reps of exercise 2 – out and back to 15m cone
20 reps of exercise 3 – out and back to 20m cone
25 reps of exercise 4 – out and back to 25m cone
30 reps of exercise 5 – out and back to 30m cone
Run lap around parking lot.
Exercise 5 becomes exercise 1 and all other exercise shift down one slot.
Repeat for 5 total rounds. Completion results in 100 reps of each of the 5 exercises, out and back 500m sprints, and 5 laps around parking lot.
Exercises:
Jump Squats
Skaters (2 is 1)
Flying Squirrels
Bonnie Blairs (2 is 1)
Skiers (2 is 1)
Ended with:
Count-O-Rama: 5
Name-O-Rama
The Six – Badger
LDP3
Ball of Man
Spreadsheets from the Gloom: 20F with enough ice-less real estate in the parking lot to run this safely. This was an impromptu audible with Phat Thor being out of commission, but it hit as hard as it did the first time. The loadout still seemed just about perfect. Not a single PAX completed it, but the right PAX on the right day just might be able to.
Playlist remained the same, but why change it anyway? It slaps.
“Lettsanity” – Lettuce – 5:00
“In Hiding” – Pearl Jam – 5:00
“Play That Funky Music” – Wild Cherry – 5:00
“Tripping Billies” – Dave Matthews Band – 5:00
“(Don’t) Give Hate A Chance” – Jamiroquai – 5:00
“In The Meantime” – Spacehog – 5:00
Was excited to see what Phat Thor had in store for us, but it will have to wait for another day. Was a pleasure to lead in his absence.