Backblast: May 4th, 2026
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Bourbon
Coconut
Fat Amy
Landslide
Meatloaf
Rudy
Rumor
Viper
Workout: IPC Practice Week 1 Round 1 – Runnin' Down A drE-MOM
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”:
A workout for time.
PAX ran 10 laps around the track. There was a 1 minute eMOM timer running throughout the duration of the beatdown, and every time the timer went off (including at the start of the beatdown), PAX stopped wherever they were on the track and performed a number of burpees associated with the lap that they were currently on. Completing a lap reduced the burpee count by one rep. Workout was complete once a PAX completed the lap with 0 burpees. Rep counts were as follows:
Lap # Burpees for eMOM Timer
1 9
2 8
3 7
4 6
5 5
6 4
7 3
8 2
9 1
10 0
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
Spreadsheets from the Gloom: 45F and dry. This truly is diabolical in nature. The faster you go, the less overall work you do, but the harsher the toll on your cardiovascular system. You could call the run the “rest”, but the format still encouraged PAX to run as quickly as possible, which is not resting. That said, there is still a fatal flaw to this beatdown. Unlike most beatdowns, this one has a legit barrier to entry. A PAX who struggles to perform burpees, or perform them quickly, can get stuck into an infinite loop where they never complete the first lap and instead do burpees endlessly. The gap between fastholes and not is massive on this. The way around this would be to invert the ladder and start the beatdown at 0 reps, increasing by 1 rep after each completed lap, and doing the workout over a specified time limit and recording distance instead of time. That’s not a perfect work-around, but it gives everyone an opportunity to hit their own wall on their own time.
Outside of this flaw, the workout is as awesome as it is difficult. Definitely tailored to those fast-holes with exceptional cardio. YHC was able to get it done in 26:54 and if not for the late arrival, Coconut’s time would have been properly recorded and likely a bit faster than that.
Final times were as follows (PAX who modified should recall for the 2nd run next month:
Photon: 26:54
Bourbon: 28:13
Coconut: 26:54?
Fat Amy: 29:57
Landslide
Meatloaf: 46.55
Rudy: 44:50
Rumor: 42:35
Viper: 49:35
No playlist for this one, just you and your inner thoughts. And that damn beeping every minute. Which brings up another note on this format. The speaker used for the eMOM has to be LOUD. 400m track is pretty big and the beatdown can only work if everyone can hear the timer at any point on the track. The speaker used this time around was still barely loud enough. Any more wind or traffic noise would have been a significant disruption.
What an awesome beatdown. Appreciate all who showed up. Looking forward to the follow-up run next month.
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