Backblast: June 4th, 2026
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Big Spoon
Carmen Sandiego
Coconut
Cybertruck
Flo
Irish Hoss
Longhorn
Q*Bert
Spaulding
Stark
Workout: BURPwEEk Day 5 – The Chain
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
Windmills – 10
Chainbreakers – 10
Arm Circles OYO while YHC explained the workout.
The “Thang”:
Inspired by a playlist that chained song titles together, this beatdown worked in a similar fashion. Every round, an additional movement was added to the single exercise chain. The formula was simple, but the Chain tightened its stranglehold as the beatdown went on.
Run the stairs. Complete 11 reps of the single exercise chain. Repeato, adding a new link to the chain every round. Follow the last round with a final stair climb. Links in the chain below:
Rd. 1 – Squat
Rd. 2 – Add groiner @ the bottom
Rd. 3 – Add jump @ the top
Rd. 4 – Add merkin @ the bottom
Rd. 5 – Add 2nd merkin @ the bottom
Rd. 6 – Add 3rd merkin @ the bottom
Rd. 7 – Add 1 mountain climber between each of the merkins
Rd. 8 – Add makhtar n’diaye after 3rd merkin
Rd. 9 – Add bear squat before makhtar n’diaye
Rd. 10 – Add plank jack between makhtar n’diaye
Rd. 11 – Turn top jump to box jump
During the 11th round, PAX were basically combining a 10-ct body builder burpee, a bear squat, an absolution, and a box jump all into a single exercise. It was awesome.
Ended with:
Count-O-Rama: 11
Name-O-Rama
The Six – Spaulding
LDP3
Ball of Man
Spreadsheets from the Gloom: 57F and dry. Who said burpees can’t build strength? The Chain flips traditional burpee workouts on their head and pushes muscle groups instead of just the cardiovascular system. Upper bodies were failing well before lungs on this one thanks to 231 merkins. But that doesn’t mean it wasn’t a burner in every sense. Interesting feeling the fatigue migrate from the legs, to the lungs, to the arms over time. That said, we did have some finishers this time around at The Wall. Shortening the warmup was all it took! Spaulding, Coconut, Big Spoon, and YHC finished with about a minute to spare, reinforcing that the length is right where it should be. Ukulele probably could have finished too if he hadn’t fart-sacked. Also, the modification to add the makhtar n’diaye before the bear squat worked really well. Kept the progression fluid and eliminated the awkward bear squat transition.
Didn’t chain-ge anything with the playlist this time around.
Supermassive Black Hole Sun.shine Of Your Love Me Two Times Of Trouble.d Times Like These
“Supermassive Black Hole” – Muse
“Black Hole Sun” – Soundgarden
“Sunshine Of Your Love” – Cream
“Love Me Two Times” – The Doors
“Times Of Trouble” – Temple Of The Dog
“Troubled Times” – Screaming Trees
“Times Like These” – Foo Fighters
Appreciate the guys who showed up for this one, especially those who knew what they were getting into. That’s 5 straight for a recently returned Irish Hoss. What a comeback! Was an honor to lead.
Current cumulative BURPwEEk Burpee Totals:
• Day 1: The Wait: 070
• Day 1: The Eclipse: 110 (30 were dirty man-makers)
• Day 2: The drEMOM: 132 (or more depending on person)
• Day 3: The BURPH: 200
• Day 4: The Slaughter: 210
• Day 5: The Chain: 121 (w/ 110 extra merkins built in)
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