Backblast: July 13th, 2026
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Photon – Q
Big Spoon
Meatloaf
Thor
Workout: Impossiblock Mile
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
SSH (2 is 1): 15
The “Thang”:
This was like the Impossible Mile, but with a block. Format was the same with different MOTs:
Lap. MOT
1 Murder Bunny
2 Rifle Carry
3 Lateral Ape Hop
4 Suitcase Carry
Ended with:
Count-O-Rama: 4
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
Spreadsheets from the Gloom: The text that YHC received from Meatloaf the day after this beatdown sums it up perfectly:
“I just had a blister from yesterday burst on my hand at the gym. My hands really appreciate yesterdays exercises”.
This probably should have been expected. Past Foundry run-throughs of “The Double D’s” have seen PAX complaining of hand blisters after ~400m of non-consecutive murder bunnies over the course of a single beatdown…and this beatdown started with 400m straight. An entire lap around the track before a PAX could do anything else. Which was great for me, because I love murder bunnies. But I also know that they are one of the Swamp’s least favorite exercises overall. So props to Meatloaf and Thor for coming out likely knowing that that’s what they’d be getting into.
Like the 2nd lap lunge walk of the normal Impossible Mile, the Rifle Carry lap was a bit of a reprieve after the murder bunnies. But it was also relatively fast, which meant that the ape hops came quickly after those dreaded bunnies. And if you didn’t have blisters after the murder bunnies, the ape hops were sure to do you in. I had three on my right hand…so much for padded gloves. That said, the ape hops were a bit easier than the bunnies because PAX could switch directions throughout the lap. Same for the suitcase carry…PAX could switch hands. Ideally you’d want two blocks per person for the final lap, but who carries 2 blocks with them at all times?
At the end of the day, this was a beast and very PAX dependent. Some PAX were able to finish and some PAX barely didn’t even get through 10 meters of the ape hop. Would be a good one to run to completion for time.
There was a block themed playlist that you could hear for about 10% of the beatdown.
“Block Rockin’ Beats” – The Chemical Brothers
“Cindy Cindy” – Elvis Presley
“Heavy” – The Black Crowes
“Block Rocking” – Stevie Salas
“Cinderblock Garden” – All Time Low
“Heavy” – Collective Soul
“Block Party” – Chuck Brown
“Cindy” – Andy Griffith
“Heavy Things” – Phish
“Cindy Oh Cindy” – Eddie Fisher
All in all, this was pretty good. I wouldn’t be opposed to running it again for time, but I’d prefer to have two blocks per person for the suitcase carry lap. There might also be some alternative block exercises that could be subbed in for either of the last three laps. But murder bunnies need to stay.
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