Backblast: July 24th, 2025
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Badger
Big Spoon
Coconut
Fossil
Guardian
Irish Hoss
Vespa
Waldo
Workout: The Triple Helix
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) – 27
The “Thang”:
The Triple Helix: an infinite ascending three-stranded ladder where the difficulty of the work scaled with the helix. Workout consisted of a circuit with the following structure:
Perform 3 reps of 3 different exercises at bottom of stairs.
Run halfway up the stairs.
Perform 3 reps of 3 harder versions of original 3 exercises.
Run up the remainder of the stairs.
Perform 3 reps of 3 even harder versions of original 3 exercises (all with block).
Run down ramp back to start.
Increase rep count by 3 and repeato.
Exercises were as follows:
Level 1 – Flying squirrels, Squats, BBSUs
Level 2 – Burpees, Jump Squats, Captain Thors
Level 3 – Blockees, Thrusters, WWIII Situps
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Vespa
LDP3
Ball of Man
Spreadsheets from the Gloom: 70, calm, 96% humidity…and you felt all of it it. This one sucks, no doubt about it. The consistently increasing rep counts, especially on the block level, really start to wear you down starting in round 3. It’s a good suck though. The plyometric exercises and the stairs gas your lungs, the block work crushes your arms, and the whole lot of it wrecks your legs. It provides an interesting combination of failure/fatigue modes that rotate throughout the beatdown. And it’s that combination that causes it to be just out of reach. Coco lead the charge during this run through and he got through the man-makers of round 5… So close, but still out of reach. No warmup on a good day might make it achievable by the likes of him, Stark, Viper, etc. So no changes needed.
Playlist was modified a bit from the initial run:
“The Twist” – Chubby Checker
“Twist” – Phish
“Spiral Staircase” – Kings of Leon
“Twisted” – Lettuce
“Wind Up” – Foo Fighters
“Twist And Shout” – The Beatles
“Helix” – Justice
“Gimme Three Steps” – Lynyrd Skynyrd
“Twisted Tales” – Jane’s Addiction
Speaker placement was good for this…about 6 stairs above the middle landing, facing down. It allowed you to hear the music at all three work areas. Any more PAX and it would probably be necessary to move the 2nd level to the grass to the West of the stairs.
As always, it was a pleasure leading this one. I’d like to see some more elite PAX give it a shot on a good (and cooler) day to see if all 5 rounds can be completed in their entirety.
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