Backblast: March 4th, 2026
AO: GrantLand – Rotary Park – Perrysburg, OH
PAX:
Photon – Q
Big Spoon
Carmen Sandiego
Coconut
Colt 45
Irish Hoss
Longhorn
Rumor
Spaulding
Thor
Workout: The Mike D’Antoni Offense
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”:
There was an eMOM timer set for every 7 seconds. Every time the timer went off, we performed one burpee. We did this for 39:00 and tallied 325 burpees.
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Coconut
LDP3
Ball of Man
Spreadsheets from the Gloom: 25F and still, which ended up being entirely too hot for this one. Like “Craziest 8s”, it’s 8-second predecessor, this was simply a stepping stone to the end goal of the final iteration before, “The Six Second Rule”. A burpee every 6 seconds will put PAX in a position to complete 500 burpees in a standard, 50-minute beatdown…which would be 10 minutes faster than The Burpee 500 completed by Coco, Shepherd, and YHC last fall.
So is 7s possible? Yes, for some. Coco, Big Spoon, and YHC kept pace for the entire 39 minutes without really slowing down Spaulding arrived a few minutes late, but likely followed suit. The rest of the field did have to take some breathers now and again. So for some, 6s may be possible. However, even at 7s the heart-rates were elevated. Spoon maxed out around 170 with an average in the mid 160s, and even Coco averaged over 100, which was about 33% higher than his 8s effort. A burpee every 6s would certainly put a massive strain on even the most well-prepared PAX. But it will happen…likely sooner rather than later.
The playlist was a smorgasbord of bangers, all related to the sport of basketball. In all honestly, though, some of the tracks were absolute crap.
“Mike D’Antoni, Save The Knicks!” – The New York Sports Band
“That’s How I Beat Shaq” – Aaron Carter
“Magic Johnson” – Red Hot Chili Peppers
“Shooting Hoops” – G. Love & Special Sauce
“Shoot Pass Slam” – Shaquille O’Neal
“Basketball” – Kurtis Blow
“I-76” – G. Love & Special Sauce
“Slam Dunk The Funk” – Instant Funk
“Space Jam” – Quad City DJ’s
“Slam Dunk (Da Funk)” – Five
It wasn’t a beatdown for everyone, but it certainly got us better. Thankful for those guys who made it out. Hope to see you at the next one…
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