Backblast: July 3rd, 2026
AO: The Rabbit Hole – Whitehouse Library – Whitehouse, OH
PAX:
Photon – Q
Arcy
Cybertruck
Goldwing
Landslide
OSHA
Viper
Wild Hog
Workout: The Inversion
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”:
This was a little bit circuit, a little bit ladder, and a whole lot of suck. Starting at the 1st cone at the fence line near the parking lot, PAX performed a number of burpees before running to and up the hill. Upon returning down from the hill, PAX ran back HALFWAY to the starting point, to the 2nd cone and repeating that formula. PAX cut burpees and distance in half 5 times before going back up the bell curve and doubling on the way back. So as burpees and distance decreased, the frequency of hill runs increased. Hence the work inverted throughout the beatdown. Distances and reps were as follows:
# Burpees Distance To (Ft). Distance From (Ft.)
32 800 400
16 400 200
8 200 100
4 100 50
2 50 25
1 25 25
2 25 50
4 50 100
8 100 200
16 200 400
32 400 800
Ended with:
Count-O-Rama: 8
Name-O-Rama
The Six – Landslide
LDP3
Ball of Man
Spreadsheets from the Gloom: 78F and 80% humidity…and you felt every bit of both of those. This beatdown was horrible. Per usual lately for Photon beatdowns, there was no rest built in…unless you count the burpees as rest. And let’s be clear…the burpees were the easiest part of this. The hill…not so much. Though the weather may have had a lot to do with it. Overall, great formula for cardio lovers…heart rate pretty much redlined at 170 after about 2 minutes. Only thing to change is honestly the weather. Nobody completed this one. YHC got to the 2nd to last round, but there were 48 burpees, 1 hill sprint, and about 1/3 of a mile run left. And a lot of that was due to the extreme heat and humidity. An abridged explanation on a spring or fall day, and an elite PAX could probably make it to the end with significant effort.
Plopping the music facing the hill at the 200ft cone seemed to be the sweet spot for maximum listening experience, and a listening experience it was. Though it could have used more cowbell despite every track being loaded with it.
“Honky Tonk Woman” – The Rolling Stones
“Everyday People” – Sly & The Family Stone
“(Don’t Fear) The Reaper” – Blue Oyster Cult
“Funkytown” – Lipps Inc
“We’re An American Band” – Grand Funk Railroad
“Funky Cold Medina” – Tone-Loc
“Mississippi Queen” – Mountain
“Low Rider” – War
“Hair Of The Dog” – Nazareth
“Got To Give It Up (Pt. 1)” – Marvin Gaye
“Hells Bells” – AC/DC
The Inversion was good. Really good. It screams completion for time a la IPC. It also screams new BURPwEEk entry. Might have to make a slot for this one…
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