Month: October 2025

7 HIM kicked Monday in the face.
Mile High the Q.
Irish Hoss
Flipper
Fossil
Tarnished
Coconut
Huckleberry

Beatdown Name: Under the knife
Date: 10.23.2025
Location: Wakanda

QIC: Gulliver

PAX:
Gold Star
Jersey
Big Spoon
Chubbs
Rudy
Geppetto
Doubtfire
Manchester
Purdy
Waldo
Arcy
Echo
Landslide
Footloose
Lonzo
Bulldog
Wario
Crawdad
Norm
Winnebago
Guardian
Lyman

Welcome
F3 Mission and Core Principles (I laughed at myself on the way home for totally skipping the Core Principles and disclaimer. The cure? Q MORE!!)
Disclaimer

Warmup: Curls, windmills, chain breakers, overhead press with block
The Thang: PAX split into two teams. Teams completed the same exercises in a race to mosey from their exercise point to the Cindy racetrack. Two cindy’s were lined up end to end and after each exercise teams could leapfrog their block forward, or leapfrog the opposing teams block backwards. The twist we didn't get to was when there was a winner we would keep going in the opposite direction leaving the blocks where they were.

Exercises (each pax did the same number of reps. To help another pax catch up your exercises count 2 for 1 towards their total)
30 squats
5 Motiovators
20 Merkins
5 Squat-o-vators
20 Side straddle hop
50 Overhead hand raises
10 Burpee’s
50 Overhead claps
20 (2:1) Hillbilly Walkers
5 Mountain Climber Burpee’s (burpee with a mountain climber after your pushup)
10 Kickthroughs (2:1)
BONUS Page 5:
15 Big boy situps
10 Hello Dolly
40 LBC
25 Flutterkicks (2:1)

COT
Count-o-Rama
Name-o-Rama
The Six: Geppetto
Announcements
LDP3
Prayer
Tomorrow I go under the knife for cancer. I am so thankful for God’s Grace that has done more for me than I will ever know, and looking back on this year I know He was preparing my family for this very battle. I’m thankful for my beautiful wife Mary who has stayed by my side since day 1, and the incredible love & support we have gotten from our F3 family. The only thing I fear is the man I would be without the ones I surrounded myself with for over 3 years. By Grace I will never find out, and through temptation I will be fueled.

What you can’t do is a goal, and what you can do is a blessing. SYITG!

Backblast: October 23rd, 2025

AO: The Wall – Riverside Park – Perrysburg, OH

PAX:
Photon – Q
Coconut
Flipper
Isosceles
Mile High
Spaulding
Ukulele

Workout: BLIMPEES

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: N/A

The “Thang”:

BLIMPS, but better, because burpees. PAX partnered up by weight and one partner performed the reps while the other performed the MOT in a DORA like fashion. Only exception was during the P segment, where partners performed reps together when they were not performing a partner carry. Exercises, reps, and MOTs were as follows. Mosey was around the path surrounding the grass near the river, stair run was the entire set of stairs, and all other MOTs were between two cones about 15m apart.

Exercise Reps MOT
Burpees 15 Broad Jump
Lt. Burpees 30 Lunge Walk
Imperial Burpees 45 Inch Worm Crawl
Mountain Burpees 60 Mosey
Plank-Jack Burpees 75 Partner Carry
Star-Jump Burpees 90 Stair Run

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

The Six – Isosceles

LDP3

Ball of Man

Spreadsheets from the Gloom: 45 and windy. This was inspired by Geppetto/Long Horn’s co-Q during Q school where they ran a standard BLIMPS beatdown. A comment was made of the lack of burpees for the B, to which YHC mentioned that you could probably do burpees variations for every letter. So, of course, the idea had to be implemented. And implemented it was. The BLIMPEES version inverted the entire BLIMPS concept, where burpees were the constant and the MOTs were the variable, with the added twist of each letter incorporating a different burpee variation. All in all the formula and timing worked great, with one pair of PAX just finishing and two other pairs right on their heels. As for the burpee variations themselves? The Lt. Burpees were probably the worst. The bonnie blaire thrown in just destroys the legs. I understand now whey IPC incorporated BDE burpees into their beatdown two years ago. The star-jumps and imperials were grueling in their own right, significantly increasing the lower body toll during the burpees. The plank-jack variety, also know as the 8-ct. body-builder burpee, was probably the easiest and most fluid variation. Mountain variety needs the extra merkins to make it flow properly…perhaps they will be added in next time.

This playlist didn’t crash and burn like some BLIMPs of old, but was inspired by one of the greatest…the Zeppelin.

“Good Times Bad Times” – Led Zeppelin (Live: O2 Arena 2007)
“Ramble On” – Led Zeppelin (Live: Birmingham 1995)
“Immigrant Song” – Led Zeppelin (Live: How The West Was Won – 1972)
“Black Dog” – Led Zeppelin (Live: How The West Was Won – 1972)
“Over The Hills And Far Away” – Led Zeppelin (Live: How The West Was Won – 1972)
“Trampled Under Foot” – Led Zeppelin (Live: Earl’s Court 1975)
“We’re Gonna Groove” – Led Zeppelin (Live: Royal Albert Hall 1970)

This was not originally in the beatdown queue, but I always try and take mumblechat discussions and suggestions seriously and this was no exception. Not my favorite burpee beatdown, but maybe good enough to make a future BURPwEEk. Either way, it was a pleasure to lead.

Ruck
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be 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 Thang:
We rucked to The Pump Station and back.
Count-o-rama: 2
Name-o-rama:
Flipper
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions

Welcome
F3 Mission & Core Principles
F3 Credo

PAX:
Footloose
Yoshi
Echo
Rudy
Crawdad
Lyman (QIC)

“Roll of the Dice”

Warmup:
7-count Motivators

The Thang:
Rolled the big dice to determine our choice of six exercises. The second roll would determine the rep count and would change with each round. First time it was multiplied by the exercise number, then times 2, times 3, then we did two rolls to multiply for the reps. Each PAX would roll in a round, then take a mosey to the road and back.

Countorama (6)
Name-o-rama
Crawdad was the Six
Announcements
Ended in Prayer.

Honored to lead today!

Lyman

F3 Black Swamp
Armory
10/23/25
5:30 am

PAX:
Vespa
Chewie
OSHA
Golden Gate
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

WARM UP:
10 Motivators in Cadence

THANG:
Block/Weight Needed.

Starting Line:
Begin with 1 Merkin
Run to mid-section line (where block is located).

Mid-Section Line:
11 Curls with Block
Run to far-section line

Far-Section Line:
10 Mountain Climbers (2 is 1)
Run back to mid-section line

Return Mid-Section Line:
11 Bent-Over-Rows
Run back to staring line

Continue until at Starting Line you are doing 10 Merkins and at Far-Section Line you are doing 1 Mountain Climbers (2 is 1)
At each mid-section line you are always doing 11 curls with block (going) and 11 bent-over -rows (returning).

COT: Sixth was: Chewie

AO: The commons

PAX:
Gold Star
Ponzi
Everest
Red October
Anchor
Wario-Q

F3: Fitness, Fellowship, Faith;

Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Five Core Principles:
It is free of charge
It is open to all men
It is held outdoors
It's led by men who participate in the workout in a rotating fashion
Ends with a Circle of Trust

Our credo is: Leave no man behind yet leave no man where you found him.

Warm up: Side straddle hop

Workout: Deconstructed burpee

Four cones were set up in a square, each 25 yards from each other.
At cone 1 we did 20 Bobby Hurleys
At cone 2 we did 20 mountain climbers (2:1)
At cone 3 we did 20 merkins
At the 4th cone we did 1 burpee
Next round we did 19 reps on cones 1, 2, and 3; with 2 reps on the fourth. So on and so forth, working our way toward 1 rep for cones 1, 2, and 3 and 20 burpees at come 4.
Continued work until 6:53

Had some rain thrown in there just to add a little extra mental challenge

COR
NOR
6 from Ponzi
Announcements
LDP3 from Gold Star
Prayer

Backblast – October 22, 2025
AO: Grantland – Rotary Park – Perrysburg, OH
PAX:
Geppetto – Q
Bourbon
Huckleberry
Callahan
Fossil
Photon
Big Spoon
Rumor
Arcy
Spaulding
Flipper

Workout: Mission 22 WOD

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.

The Thang:

0.7 mile warmup lap around the gravel track

Mission 22 Hero WOD (modified):

Twenty-two minutes. As many rounds as possible (AMRAP):

22 reps each:
Merkins
Squats
Step Ups
Burpees
Lunges (1=1)
Hand Release Merkins
Reverse Lunges (1=1)
Burpee Step Ups
Squats
Merkins
Repeato until time is called
Ended with a 2min 22sec plank in silence to reflect for the veterans that have lost their lives too early.

Ended with:
Count-O-Rama – Eleven (half of 22)
Name-O-Rama
The “Six”: Callahan – Eh’d by Jennay. Got his name from the Tommy Boy movie. Keeps coming back for the variety and for the unexpectedness of not knowing what he might take away from the day’s workout.

Announcements – CSAUP Saturday. The Fortress is closed.

Ball of Man – Prayers for Carla and her cancer battle. Prayers to help us be bettter men.

Spreadsheets from the Gloom: High 40’s. Windy. Thanks to the men who participated today. It was an honor to lead

Playlist:
Blur – Song 2
Dave Matthews Band – Two Step, Live from The Gorge Amphitheater, 09.07.02

For more information on Mission 22, visit: www.mission22.org

PAX:
Echo
Mile High
Fossil
One Man Band
Coconut
Sven
Norm
Photon
Isosceles – Q

Simple run. out and back to 577 foundation

10/21 – Murph
Coronado

Q – Viper

PAX:
Mercy
Crawdad
Tackleberry
Rumor
Shepherd
Big Spoon
Rudy

We Murphed. The end.

CoT:

6 – Mercy

Prayers – Gulliver, Bluto, Mrs. Doubtfire, Purdy's Dad