Backblast: May 22nd, 2025
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Binford
Carmen Sandiego
Coal
Coconut
Geppetto
Guardian
La-Z-Boy
Montoya
Mile High
Spaulding
Workout: B-Sides On B-Sides
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
Side Straddle Flops (2 is 1) – 14 (SSH while lying on back)
The “Thang”:
PAX performed an ascending ladder where each rung represented the track on a music album. Each “track” on the album was an exercise that was more or less performed on your b-side (back or butt), and the rep count for each exercise was 10X the track number. After each “track’, PAX would do the following:
Crab Walk out 7 meters (to represent 7-inch singles, where a B-Side would be found today)
45 Freddie Mercuries (to represent 45rpm records that had B-sides on the back side of the record)
Crab Walk back 7 meters
PAX continued through the track listing until all 9 tracks were complete.
There was a 3 minute eMOM timer running throughout the entire duration of the beatdown. At the start of the beatdown, every time the eMOM timer went off, all PAX performed 3 Crabsolutions. Every time the PAX correctly guessed the musical artist of a new music track (before the vocals kicked in), the eMOM reps were reduced by one. Every time the PAX could not correctly guess the musical artist at the completion of a given song, the eMOM reps were increased by 1. All musical tracks were obscure (but rockin’) b-sides from popular 90’s rock bands.
The “tracks” and “durations” were the following:
Exercise Reps
1.) Skull Crushers: 10
2.) X-Factors (2 is 1): 20
3.) Leg Raises: 30
4.) WWIII Sit-ups: 40
5.) American Hammers w/ Block (1 is 1): 50
6.) Seated Single-Leg Extensions (1 is 1): 60
7.) Dips: 70
8.) Flutter Kicks w/ Block (2 is 1): 80
9.) Glute Bridges (Feet on Block): 90
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Mile High
LDP3
Ball of Man
Spreadsheets from the Gloom: 50F and rainy…perfect weather for an entire beatdown of exercises on your b-side. This one actually turned out better than anticipated, providing a decent full body workout while keeping your chest to the sky the entire time. If I had to change one thing, it would be the crabsolutions via eMOM timer. They are a really horrible exercise, and are nearly impossible to perform, even in 3 rep sets, when you’re tired. I’m not sure anyone was able to do them correctly by the fourth round. The idea behind them was additional exposure, with the assumption that the rep count would have gotten down to 1 within the first 5 minutes due to the PAX correctly guessing the artist of the b-side tracks. But the PAX were less capable of guessing the correct artist than anticipated, so we carried 3-reps and then 2-reps for longer than we should have. At least we had Spaulding throwing out good guesses, with a correct guess on track 4. I still like the idea of an eMOM timer for this, but maybe find a different exercise than the crabsolutions. Crab cakes maybe? Or a modified version of them?
Overall duration was good. Coconut finished about 4 minutes early and added his own round of curls, while Spaulding and YHC just finished up the final round in time. Some rounds were way more brutal than others (I’m looking at you, 40 WWIIIs…), but they seemed to even out pretty well. If the goal was not to maintain the themed throughout the duration, it might be worth swapping out the crab walks for some other form of movement. It became a lot once the arms/core started getting tired.
Playlist was better than almost anything you’ll find on the radio. Still blows my mind that all of these tracks didn’t even make their respective albums.
“We Got The Whip” – Audioslave
“While All The Vultures Feed” – Incubus
“Alone” – Pearl Jam
“I’ll Be Your Domino” – Red Hot Chili Peppers
“Bleed Together” – Soundgarden
“Savior Breath” – Foo Fighters
“Jackie Blue” – The Smashing Pumpkins
“Bangers + Mash” – Radiohead
“The Narrows” – Rage Against The Machine
Was a pleasure to lead, as always.