Backblast: November 15th, 2025
AO: The Fortress – Grace Church – Perrysburg, OH
PAX:
Photon – Q
Coconut
Golden Gate
Shepherd
Workout: The Burpee 500
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”:
We did 500 burpees…each. In 60 minutes. And we did it using a one minute EMOM timer with the following round structure.
Minutes Reps
1-20 9
21-40 8
41-50 7
51-52 7
53-54 8
55-56 9
57-58 10
59-60 11
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Coconut
LDP3
Ball of Man
Spreadsheets from the Gloom: 53F and dry with 98% humidity. Well, we did it. 3 of 4 PAX completed 500 burpees in one hour. The vision from a year ago actually became reality. And it would have never happened without the support of the other PAX willing to join in the challenge. So thanks to the guys who joined me, and for those who didn’t discount my initial suggestion as a pipedream. This one will be one that I’ll remember…
A little over two years ago I could barely do 10 burpees without getting winded. Fast forward 27 months and I was able to tackle 500 in one go. Not 50. Or 100. Or 200. But 500 burpees. A burpee every 7.2s, for an entire hour. And I know that I could have done more. That’s the power that F3 can have…the power that stepping into that circle of men can have.
Use that power.
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