Backblast: January 26th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Doubtfire
Echo
Geppetto
Guardian
Huckleberry
Irish Hoss
Mamba
Manchester
Meatloaf
Shepherd
Tarnished
Ukulele
Workout: Rump Inflation At Thee Pump Station
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: In Cadence
Squats (2 is 1) – 12
Mosey down the hill to the waterfront
The “Thang”:
Perform 10 squats at the bottom of the hill.
Lunge walk up the hill to the first streetlight.
Perform 10 squats at the first streetlight of the hill.
Walk backwards down the hill.
Repeato until time.
Wear a rucksack or weighted vest during the entire duration of the beatdown.
Ended with:
Count-O-Rama: 13
Name-O-Rama
The Six – Tarnished
LDP3
Ball of Man
Spreadsheets from the Gloom: 33 and rain, but the ice held off. This was another beatdown built around my injured shoulder, and it was simple, but brutal. A lot of complaints were made. Seems as though many PAX were unaware of the difficulty of lunge walking up hill with a ruck on.
This was one for the butts, and the playlist kept that in mind.
“Da Butt” – E.U.
“Brick House” – Commodores
“More Bounce To The Ounce” – Zapp
“(Shake, Shake, Shake) Shake Your Booty” – KC & The Sunshine Band
“Booty City” – Black Joe Lewis & The Honeybears
“Rumpofsteelskin” – Parliament
“Shake Your Rump To The Funk” – The Bar-Kays
“Rump Shaker” – Wreckx-N-Effect
“Shake Your Rump” – Beastie Boys
It was a pleasure to lead this one. And thanks for the complaints!
Leave a Reply