Backblast: July 28th, 2025
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Big Spoon
Brass Tacks
Coconut
Cybertruck
Fat Amy
Landslide
Longhorn
Meatloaf
Rudy
Workout: Return Of The Double D'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
Warm-up: In Cadence
Burpees – 10
The “Thang”:
Two cones were set up at the far edges of the 50 yard line in order to cut the track in half, forming two capital “D”s. One forward and the other a reflection of the first. The rules of the beatdown were the following:
1.) All movement is done in a clockwise direction.
2.) All work (reps) is done at the edge of the 50 yard line nearest to the parking lot where the grass meets the track. Rep count for round 1 starts at 5 per pair of exercises for that particular D.
3.) A completion of a single D includes performing the required reps followed by tracing the D via running and murder bunnies.
4.) Running and only running is always done on the track. Murder bunnies and only murder bunnies are done across the football field grass.
5.) Complete both D’s before moving onto the next round.
6.) Each successive round adds an additional 5 reps PER PAIR of exercises for that particular D. WWIII situps and Thrusters for D1, and Lt. Dans and No Cheat Merkins for D2 (reflection).
Repeato, adding additional reps after each completion of both D’s until time expires.
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
Spreadsheets from the Gloom: 76F and humid….which was somehow even worse than the first time around.
That said, the white board adjustments worked! The colors, arrows, and numbering all but eliminated the confusion that was present during the first run through. PAX didn’t have to waste any time looking for clarification and were able to “hop” right in. And they didn’t really stop hopping until the beatdown was over. Hundreds of yards of murder bunnies. 450 for some PAX, actually. And that was by design. Murder bunnies seem to exhaust the whole body, and they are an exercise that is difficult to cheat in a way that speeds up the MOT. Reverse murder bunnies can have PAX pulling the block back instead of lifting it, but the same cannot occur for forward murder bunnies. But was it too many murder bunnies? I don’t particularly think so. Even in the later rounds some PAX were able to traverse the entire field length while only stopping a single time to rest. Given the length of the stretch, that didn’t seem too bad.
Would I change anything for the next time? Yes. Two things. First, I would recommend padded gloves in the event description. Several PAX mentioned that their hands were torn up from the murder bunnies and they had to adjust grips frequently to compensate. 2nd, I would start the beatdown early and run 4 rounds for time, IPC style.
Playlist had some minor modifications from the first time around, but still focused on the Double D theme in the song titles.
“Dirty Deeds Done Dirt Cheap” – ACDC
“Dirty Diana” – Michael Jackson
“Dance Dance” – Fall Out Boy
“Devil’s Daughter” – Silvertide
“Day By Day” – The Hooters
“Down With Disease” – Phish
“Drop Dead Gorgeous” – Aerosmith
“Dear Ol’ Dad” – Blind Melon
“Don’t Drop It” – G. Love
“Drive In Drive Out” – Dave Matthews Band
It is always a pleasure leading these workouts, but even more so when you get to watch newer PAX really push it hard. Longhorn, Cybertruck, Brass Tacks, and Big Spoon killed it out there today. Was awesome to watch.
Leave a Reply