Backblast: June 1st, 2026
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Big Spoon
Bobber – FNG
Cybertruck
Gulliver
Irish Hoss
Landslide
Meatloaf
Norm
Viper
Waldo
Yoshi
Workout: BURPwEEk Day 2 – The dr-EMOM
FNG’s: Bobber
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: 12
Name-O-Rama
The Six – Big Spoon
LDP3
Ball of Man
Spreadsheets from the Gloom: 52F and dry. This beatdown is awful. It’s punishing whether you go fast or slow. And there is absolutely no rest if you are pushing. And to think that this was Bobber’s first go-around with F3… What a badass. That said, I still think it would be interesting 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. Though another 15 minutes of that sounds absolutely dreadful…which probably means we should do it.
Final times were as follows:
Big Spoon: 24:50
Bobber: 45:58
Cybertruck: 49:19
Gulliver:
Irish Hoss: 44:48
Landslide:
Meatloaf: 41:04
Norm: 44:00
Photon: 25:09
Viper: 41:10
Waldo: 37:41
Yoshi: 44:42
A couple of big improvements here. Viper improved by 8 minutes, Meatloaf by 5, and YHC by 2. And then there’s Big Spoon who beat 25 minutes. What an absolute beast. Not to be confused with beats… because there weren’t any. No music is a requirement for this. Even if you didn’t have to hear that damn beeping every minute. The quiet gives this a mental element which furthers the suck.
I absolutely love this format. A stress test of your cardiovascular capabilities that feels awesome when completed. Appreciate all who showed up, especially those who ran it a second time. Looking forward to the inverted version.