Backblast – October 09, 2025
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Geppetto – Q
Longhorn – Q
Guardian
Fossil
Flipper
Finkle
Big Spoon
Photon
Spaulding
Rumor
Norm
Carmen San Diego
Ukelele
Gold Star
Jersey
Bevo
Crawdad
Doubtfire
Mile High
Workout: QSchool – The Wall
Day 4 – Structure of a Workout
Intro:
Mission (Geppetto): “The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.”
Principles (Longhorn)
Always Free
Open to ALL Men
Always outside – rain or shine, hot or cold
Led in a rotating fashion by men who participate in the group with no training or certification necessary.
Always ends in a Circle of Trust
Disclaimer (Geppetto): You vs You. We are not professionals; you are here voluntarily. You cannot hold me, Longhorn, anyone from F3 Black Swamp, or anyone from F3 Nation, responsible if you get hurt. Know your limitations. Modify as needed. Don’t get hurt. But push yourself to get better
Credo (Longhorn): Leave no man behind, but leave no man where you find him.
Leader Review (Longhorn and Geppetto – incorporate into discussion throughout workout):
Speak loud, clear, and confident.
Don’t explain too much — show and lead.
Overplan or have backup options in case you end early
Where to find workout examples
Old backblasts, yours or someone elses
F3 Nation website – “The Exicon”
45 minute beatdown = Approx 400-600 reps of things(30 minutes of total work)
“Your voice sets the pace. Lead with confidence, and men will follow.”
Allow for questions
Allow for feedback from others (even ask for it)
Use the environment to your benefit: hills, benches, trails, bars,
The “Thang”
Geppetto to keep newer PAX or those not comfortable calling cadence down at the bottom of the AO. Threshold of five Q’s or less. PAX were: Flipper, Jersey, Finkle, Big Spoon, Bevo, Ukelele. All did well. Minor hiccups, but for the most part, the PAX called fairly clean cadence. Finkle even did 6 count Burpees and did them well.
Remember “Next Exercise is”, then “SPM IC E”
Longhorn to take veteran PAX who have mastered cadence to the top of the AO
GEPPETTO: Cadence Work (PAX Led) ○ If a pax is struggling, Q: walk them through it and then give them a chance to do it again. (stop the Q Jackmans)
SPMICE ■ Next Exercise is… ■ Starting Position Move… ■ In Cadence… ■ Exercise…
LONGHORN: Main Work: BLIMPS (Work performed at the top of the stairs, partners, timer is one PAX runs down to the middle landing and back up, switch and keep track of team reps)
Combined:
(50) BBSU’s
(100) Lunges
(150) Imperial Walkers
(200) Merkins
(250) Plank Jacks
(300) Squats
Talk about how you can mix and match exercises. Box Cutters for Burpees, Lt Dan's for Lunges, Mountain Climbers for Merkins, etc.
(There is also “BOMBS”: Burpees, Overhead Claps, Merkins, BBSU’s, Squats)
Incorporate bullet points from above into the workout. Option: Stop the PAX after every partner team has completed “B” and talk about a workout structure topic and then move on to “L”…
If we end early – show what to do if you have extra time: ■ In Cadence circle ■ Merkin Circle ■ Abs(Mary)
COT
Count O Rama
Name O Rama
The Six – Finkel
LDP3 (Longhorn)
Announcements
Site Q Handoff (Geppetto to Longhorn)
Prayer – Prayers for this group and prayers for Gold Star and his injury and a full quick recovery. Prayers for Gulliver.
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