Month: May 2025

BackBlast for the "Run for SPARTA" on 5/13/25

PAX:
Fossil
Photon
Purdy
Capitol
Ukulele
Mile High
Coconut (Q)

THANG: Since several PAX are participating in a Spartan race this coming weekend, the run was toned down a bit, just a chance to get loose and get in some stretching. Also shared a little bit about my experience with warming-up before a competition.
Warm-o-rama, 10 burpees IC.
Jog ~1.5mi to the Wall and circle up for some dynamic stretching, then complete the roughly 4 mi circuit by heading from the pump station up to 2nd street, back past necropolis and across the bridge to St. Johns, then returning to the AO for final stretches and thoughts about gauging whether you're ready for your race by where your HR is.

COT–COR, NOR and Capitol 6 with a great message about the mental health benefits of the 1st F, and tying in really well with the LDP3 about 'fitness' being more than just working out, but depending a lot on the frequency and intensity of the work.
Although today's run wasn't as intense as some, greatly appreciated the company of the PAX and the beautiful weather today.

Backblast: May 5th, 2025

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Q – Photon
Coconut
Landslide
Meatloaf
Rudy
Stalker
Stark

Workout: unlucky 6’s

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

Warmup: In cadence

Pho-tivator – 6 Count (Burpees, Flying Squirrels, Jump Squats)

The “Thang”:

YHC’s brutal take on Bourbon’s Lucky 7’s…because trying to make terrible things worse is always a good time.

7 cones spread 6 yards apart from each other. Each round, PAX MOT from one cone to the next, performing 6 reps of the same exercise at every cone. No reps were performed at the first cone. 6 cones of work at 6 reps a piece resulted in 36 reps of each exercise. Once a PAX finished the reps at the final cone, they either performed curls until all PAX finished the reps, or picked up the 6, including the MOT. Once all PAX finished the reps, they rifle carried back to the starting cone for the next round. There was a 6 min. eMOM timer throughout the duration of the beatdown: 6 Kraken Burpees each time.

Round: Exercise: MOT
1 – Goblet Squats – Murder Bunny
2 – WWIII Situps – Murder Bunny
3 – Tricep Extensions – Murder Bunny
4 – Thrusters – Murder Bunny
5 – Block Swings – Murder Bunny
6 – Man-Makers – Murder Bunny

Ended with:
Count-O-Rama: 7
Name-O-Rama

The Six – Landslide

LDP3

Ball of Man

Spreadsheets from the Gloom: Weather was good for this. I don’t remember what it was, but it wasn’t a burning inferno, so there’s that. And how about those “Pho-tivators”? They were awesome. We should do those more often. 6-count was apt for the theme, but higher counts could be pushed on a good day. Scaling them up gradually over a couple of beatdowns is probably a good way to ensure we don’t get in over our heads right away.

Beatdown proper was good…exactly what the doctor ordered. Rep count was good, murder bunnies were good…audible from block rolls to rifle carry was good. Not sure it needs a whole lot of modification other than maybe swapping out the tricep extensions and block swings for something else. Block presses, maybe, to really push the shoulders hard? All in all the timing was perfect, as Stark finished the final reps of the final round before we called it quits. Would love to see this in an IPC format for time instead of waiting between rounds.

What the hell was YHC thinking with the playlist?

“Hells Bells” – ACDC
“Devil On My Shoulder” – Billy Talent
“Sympathy For The Devil” – The Rolling Stones
“Devil’s Daughter” – Silvertide
“Ironic” – Alanis Morissette
“The Devil Went Down To Georgia” – The Charlie Daniels Band
“Hell” – Foo Fighters
“Release The Beast” – Breakwater
“Satan Is My Motor” – CAKE

This was good. It will be back for time.

Ruck – Squats Included

Pax:
Bulldog
Van Wilder
Pimento
Echo
Gold Star (Q)

Rucked 2.5 miles into Side Cut, around the pond on Wood Duck Trail, and back. Mixed in merkins and squats with rucks on.

F3 Coronado
The Murph
5:30 am
5/13/25

PAX:
Rudy
Shepherd
Crawdad
Mercy
Callahan
Norm
Viper
Stark
Spaulding
Landslide
Q: Huckleberry

F3 (Fitness, Fellowship and Faith)

Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.

Principles:
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
5. End with a Circle of Trust

The Murph:

1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run

COT: 6th was: Mercy

F3 Toledo and Black Swamp Convergence Ruck
Carried a few implements of woe and a few stops to do 100 Merkins, rucks on
All the while, PAX discussed the 5 Cs from Q source: Candor. Commitment, Consistency, Contentment, and Courage. It was an honor to be asked to lead at such a momentous occasion.
PAX
Drip
Binford
Beaker
Gas Man
Mile High
Cobra Commander
John Denver
Crawdad
Tarnished
Yoshi
Meatloaf
Brogan
Colson
Waldo
Echo
Jimmy Dean
Djibouti
Ponzi
Slurpee
Thin Mint
Footloose
Arky
Beast Mode
Radio
Wax On
Bambi
Photon
LEGO
Sherbet
Earl Grey
Patch
Pinto
Viper
Freeloader
Snake Bite
Modell
Hacksaw
Tupac
Spike
Good Burger
Southie
Runt
Casper
Flo

Co-Q: Flo and Casper

5/12/25
Leo XIV WOD

Pax:
Thor(q)
Meatloaf
Coconut
Gold Star
Landslide
Gulliver

Leo XIV WOD

400 Meter Run

4 Rounds:
35 BBS
35 HR Merkins
35 Squats
35 Broad Jumps
Finish lap and repeat

End: 400 Meter Run

5/5/25
Murph

Thor(q)
Guardian
Huckleberry
Spaulding
Lego
Mile High
Fossil

We did the murph with a slight twist. Added 20 curls each round.

5/4/25
Pump Station Beatdown
Thor(Q)
Tarnished
Radio
Guardian
Fossil
Doubtfire
Waldo
Nitrous
Meatloaf
Carmen San Diego
Callahan
Crawdad
Spaulding
Wax On

Welcome

Workout:
Each round had 1min 45 sec to complete work. Each time add 2 reps

Round 1:
10 Squat Jumps
10 Burpees
10 Apollo Ohno’s

Round 2
10 Shoulder Taps
Sprint Cone(each interval go 2 paces farther)
Thrusts

Round 3:
Duck Run
Curls
10 Bonnie Blairs(2×1)

Round 4:
12 Peter Parkers(2×1)
12 Pickle Pounders
12 American Hammers(2×1)

Finish with the NOR

5/4/25
Pump Station Run

Pax:
Thor(q)
Meatloaf
Binford
Crawdad
Wax On
Radio
Callahan
Fossil
Tarnished
Guardian
Carmen San Diego

5/12/25 0530-0615 – Spartan Warmup

Clear skies, 47°. A reasonable amount of dew covered the grass.

Pax:
Spaulding
Huckleberry
Fossil
Photon
Mile High
Montoya
Guardian – Q

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”

Warmarama: In cadence- Willie Mays Hayes x10, forward arm circles x10, reverse arm circles x10. Mosey to the hill.

The Thang: While it was easy to follow, it made PAX sweat! There is a horizontal run on the east side of the hill… Prior to that on the walking path, we started with three Burpee‘s. Run up the hill that faces the east, make the turn to run across the flat median of the hill and finish by springing up the second level of the hill to the Southwest corner. There, pax performed three jump squats. Down the hill, we went to the adjacent area of the walking path where there was a light and pax performed 3, 2:1 mountain climbers. Pax then ran the loop around the soccer field back to the spot that began with burpees and each exercise point added 3 reps. Second round was six of the given exercises at each point. Third round was nine reps, fourth round was 12, and so on. Photon and Spalding led the way completing all rounds of 21 reps respectively.

Cool down mosey back to the flag.

COR
NOR
6- Montoya
Announcements
LDP3- Where will you be 12 months from now?
Prayer

It was an honor to lead.