Backblast: October 8th, 2025
AO: Grantland – Rotary park – Perrysburg, OH
PAX:
Photon – Q
Bevo
Flipper
Guardian
Huckleberry
Longhorn
Workout: Q School 2025: Grantland
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
Went into a deep dive on the purpose behind the mission and principles: to remind ourselves of the why and the how we do what we do. And the purpose behind cadence: to provide order, structure, clarity, and unity.
Warm-up: IC
Took turns leading cadence…to provide newer PAX an opportunity to practice leading in a safe, controlled environment. YHC started with SSHs and burpees, to show that any count exercise can be performed in cadence, followed by a veteran PAX, Guardian, before transitioning to the newer PAX, Flipper and Bevo
The “Thang”:
4 cones were set up in a square, 10m apart, for a 7 of Diamonds beatdown, where PAX performed a number of reps at each cone before MOTing to the next cone until all 4 cones were completed. Rounds were as follows:
Round Exercise Reps MOT
1 Hrrrpees 7 Run
2 No Surrenders 14 Crab Walk
3 Curb Alberts 21 Murder Bunny
@ 7 minute EMOM, perform 7 burpees
Ended with:
Count-O-Rama: 6
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man
Spreadsheets from the Gloom: Sparse crowd this morning, but that’s alright. It only takes one other PAX there to make an impact. It was good to see Flipper and Bevo there to get a little more explanation on why we do what we do, and a little more exposure to leading in a group setting.
Workout was abridged, but tough. 7 of Diamonds is an easy plug and play formula with near unlimited potential for variation. We started with burpees and running to show the formula, but switched to alternative MOTs in round 2. Round 3 saw the introduction of a block to both the exercise and MOT. The EMOM timer was thrown in there for fun to show how easy it can be to implement into nearly any workout. Nothing like a little bit of chaos and a few more burpees.
School was in session today, so the playlist seemed necessary…
“School of Rock” – School of Rock Cast
“Art School Girl” – Stone Temple Pilots
“School” – Nirvana
“My Old School” – Steely Dan
“Catholic School Girls Rule” – Red Hot Chili Peppers
“Good Morning Little Schoolgirl” – Ten Years After
I am a big fan of the Q School series. I’d like to have seen more newer guys making the rounds, but I think there’s still plenty of value for veteran PAX as well. Everyone has their tip, their approach, and their style, and there’s always a little nugget to take away from it all to make us just a little bit better. Here’s hoping this year’s Q school ignites a fire in the up-and-coming, and sees some veterans rise from their smoldering ashes to get back into the fold.
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