Backblast: April 10th, 2025
AO: Wakanda – Maumee High School – Maumee, OH
PAX:
Q – Photon
Chubbs
Gulliver
Workout: Meatloaf Surprise
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
Windmill Potato Pickers: 8
The “Thang”:
Apparently I have a habit of running brutal circuits at Wakanda… This was a proper run-through of The 80/20 Rule, which was intended to be run two weeks prior but ultimately scrapped due to low turnout. While this week also had low turnout, we ran with it anyway, and it was awful.
PAX performed the following circuit:
20 burpees
10-20-30 yard suicide
80 SSHs (1 is 1)
20 yard lunge walk
Repeato until time. Goal was 10 rounds.
Ended with:
Count-O-Rama: 3
Name-O-Rama
The Six – Gulliver
LDP3
Ball of Man
Spreadsheets from the Gloom: 35F and rain. This idea was actually an off-shoot of another idea I got from a timely Coconut comment regarding doing a burpee every 9 seconds: a future beatdown called “The 8 Second Rule”. What other rules might be doable as a workout? The 80/20 Rule! And the idea was born. Unfortunately, when YHC put this circuit into GROK to estimate how long it would take, GROK quoted the following:
“An average gym-goer might collapse or slow dramatically by round 6 or 7. A conditioned athlete could grind it out, but even they’d be wrecked. Realistically, without breaks, this is extremely hard – borderline masochistic.”
I’d say that GROK was pretty accurate. I’ve become a sucker for sustained high heart-rate workouts and this one definitely fit the bill. Ain’t no rest for the wicked here… Realistically, this needs an hour. The lead PAX got through the suicide of round 7 and the other PAX were at least one full round behind. Even one of the top beasts in The Swamp would be hard pressed to finish this is a 45 minute offering. 1 hour should probably be enough for the crème de la crème… But only run in this format with the lunge walk. It provided just enough of a break to keep a steady pace. The original intent of a suicide in its place would be…well…suicide.
As difficult as it was, it had to be done: a playlist consisting only of songs having to do with 80/20 or aluminum. Surprisingly there were a few bangers in there, but also a few tunes that made you want to bang your head against the concrete; unless slow jams are your…well…jam.
“80/20” – Moray Pringle, Olly Steele
“80/20” – Midas Hutch, Kaleem Taylor, Tony Tritone
“80/20” – Rubber Band Gun
“80/20 Rule” – Andriah Arrindell
“80/20” – Mister Singletary
“Paretos Fall” – Beat Division
“Aluminum” – Barenaked Ladies
“Aluminum Crown” – Howling Giant
“Aluminum Park” – My Morning Jacket
“80-20” – Three Kicks
“80-20” – Bruce Barthol
As always, it was a pleasure leading this one. And it was nice to spend some time with some of the PAX on the other side of the river whom I don’t see all that often. Great six by Gulliver.
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