Backblast – April 2, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Casper
Guardian
Photon
Crawdad
Huckleberry
Workout: Trouble
No FNG’s so right into F3 Mission and Core Principles:
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be 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.
End with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him.
Warm Up:
Michael Phelps OYO
Willie Mays Hayes in cadence
Side Straddle Hops in cadence
The “Thang”:
Break into three groups. Head to your starting station. Perform 50 seconds AMRAP with 10 second break to move to the next station in a clockwise fashion. Perform 1st exercise at stations one, two and three. The 2nd exercise at stations one, two and three and finally 3rd exercise at stations one, two and three. This completes the first cycle. Continue through cycles two and three for a total of 27 rotations. Hold one minute plank between cycles one and two. Two minute plank during Good Ol Boys to finish.
Station #1 exercises: Perfect Merkins, Burpees, Absolutions
Station #2 exercises: Flutter Kicks, American Hammers, Big Boy Sit Ups
Station #3 exercises: Lunges -or- Bonnie Blairs, Squats with Calf Raise at top and bottom, Step Ups or Box Jumps
Ended with:
Count-O-Rama
Name-O-Rama
The “Six”: Huckleberry. Eh’d by Bourbon and others. Thought F3 was a cult. Decided to give it a shot because there were no dues! First workout was led by Stark at Sidecut. Had been posting almost everyday since. Today was his 1787th post! Has made friendships he would otherwise not have made. Got his name because he served as deputy mayor to Carty Finkbiner. Deputy Dog = Huckleberry. Also talked about “I’m your huckleberry” quote from Val Kilmer/Doc Holiday from Tombstone. Ironically, Val Kilmer passed away overnight. ☹️
Announcements – Bourbon and Beer Swap at Stark’s this weekend. Convergence May 10th. Winter Challenge Rocks glasses are on order.
Ball of Man – Prayers for the signs of spring and to prepare our hearts for the death and resurrection of CHrist. We are not perfect. But God’s grace and the death of his son wash away our sins as we could see and hear the rain falling this morning.
Spreadsheets from the Gloom: Sub Q for Thor who is under the weather. Stayed under the pavilion to stay dry. Great to see everyone this morning.
“Trouble” Playlist:
Pre workout
Trouble – Dave Matthews
Trouble – Ray LaMontagne
Workout
I Knew You Were Trouble – Taylor Swift
Trouble – Cage the Elephant
Should I Stay or Should I Go – The Clash
Trouble – The Chosen & The Lower Saints
Bad Moon Rising – Credence Clearwater Revival
Trouble – P!nk
Wanna Be Startin’ Somethin’ – Michael Jackson
T-R-O-U-B-L-E – Travis Tritt
Theme From “Dukes of Hazzard” – Waylon Jennings