Backblast: May 5th, 2025
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Q – Photon
Coconut
Landslide
Meatloaf
Rudy
Stalker
Stark
Workout: unlucky 6’s
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
Warmup: In cadence
Pho-tivator – 6 Count (Burpees, Flying Squirrels, Jump Squats)
The “Thang”:
YHC’s brutal take on Bourbon’s Lucky 7’s…because trying to make terrible things worse is always a good time.
7 cones spread 6 yards apart from each other. Each round, PAX MOT from one cone to the next, performing 6 reps of the same exercise at every cone. No reps were performed at the first cone. 6 cones of work at 6 reps a piece resulted in 36 reps of each exercise. Once a PAX finished the reps at the final cone, they either performed curls until all PAX finished the reps, or picked up the 6, including the MOT. Once all PAX finished the reps, they rifle carried back to the starting cone for the next round. There was a 6 min. eMOM timer throughout the duration of the beatdown: 6 Kraken Burpees each time.
Round: Exercise: MOT
1 – Goblet Squats – Murder Bunny
2 – WWIII Situps – Murder Bunny
3 – Tricep Extensions – Murder Bunny
4 – Thrusters – Murder Bunny
5 – Block Swings – Murder Bunny
6 – Man-Makers – Murder Bunny
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Landslide
LDP3
Ball of Man
Spreadsheets from the Gloom: Weather was good for this. I don’t remember what it was, but it wasn’t a burning inferno, so there’s that. And how about those “Pho-tivators”? They were awesome. We should do those more often. 6-count was apt for the theme, but higher counts could be pushed on a good day. Scaling them up gradually over a couple of beatdowns is probably a good way to ensure we don’t get in over our heads right away.
Beatdown proper was good…exactly what the doctor ordered. Rep count was good, murder bunnies were good…audible from block rolls to rifle carry was good. Not sure it needs a whole lot of modification other than maybe swapping out the tricep extensions and block swings for something else. Block presses, maybe, to really push the shoulders hard? All in all the timing was perfect, as Stark finished the final reps of the final round before we called it quits. Would love to see this in an IPC format for time instead of waiting between rounds.
What the hell was YHC thinking with the playlist?
“Hells Bells” – ACDC
“Devil On My Shoulder” – Billy Talent
“Sympathy For The Devil” – The Rolling Stones
“Devil’s Daughter” – Silvertide
“Ironic” – Alanis Morissette
“The Devil Went Down To Georgia” – The Charlie Daniels Band
“Hell” – Foo Fighters
“Release The Beast” – Breakwater
“Satan Is My Motor” – CAKE
This was good. It will be back for time.
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