Backblast: July 11th, 2025
AO: Nightmare – Municipal Park – Perrysburg, OH
PAX:
Photon – Q
Bourbon
Carmen Sandiego
Crawdad
Frodo
Guardian
Meatloaf
Radio
Spaulding
Sven
Ukulele
Workout: Thirty Nine Is Fine
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
Pho-Tivators – 7-Count (does it really count as a warmup when it’s 50+ burpees non-stop?)
The “Thang”:
YHC doesn’t typically run 11’s, but being his birthday and having started with a 7-count Pho-tivator, 11’s made sense. And in typical Photon phashion, they were over the top.
Two lines of cones spread 39 feet apart.
Exercise 1: Absolutions
Exercise 2: Thrusters
MOT: MBs (Murder Bunnies) for every round
Workout Totaled 260 yards of murder bunnies, 55 thrusters, 55 absolutions, 28 burpees, 28 flying squirrels, 28 squats.
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Ukulele
LDP3
Ball of Man
Spreadsheets from the Gloom: I don’t remember what the weather was like, but I’m sure it was perfect weather for burpees. So that’s what we started with…everyone’s new phan phavorite, the Pho-Tivator. What a great warmup exercise to get the juices flowin’. Non-stop for about 5 minutes straight. It was awesome.
Rest of the beatdown was great too…you can never have too many MB’s. The exercise choices were just icing on the proverbial birthday cake. Gotta get them boys ready for IPC, right?
Playlist wasn’t on theme today…I just wanted some nasty, dirty funk. So that’s what we got.
“It’s My Party” – Lesley Gore
“Get On Top” – Red Hot Chili Peppers (Live in Japan 2004)
“Hold On” – Commodores
“Get Down” – The Noisy Freaks & Wicked City
“Canned Heat” – Jamiroquai (Live from Jools’ Millennium Hootenanny 1999)
“More And More” – The Bar-Kays
“Down In The Basement” – Basement Freaks
No better way to start a birthday than surrounded by a bunch of HIMs doing hard things together. Was a pleasure to lead this one.
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