Backblast: May 14th, 2026
AO: Wakanda – Maumee High School – Maumee, OH
PAX:
Photon – Q
Carmen Sandiego
Jersey
Landslide
Meatloaf
Quick Draw
Shepherd
Ukulele
Wario
Workout: Last Minute Tri-Adventure Race Prep
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
We probably did something. Maybe a small number of SSHs. Possibly some potato pickers and/or chainbreakers. I don’t actually remember.
The “Thang”:
PAX completed the following:
Freddie Mercuries (4 is 1): 50
American Hammers (4 is 1): 50
Run loop around center island with rucksack (or equivalent weight)
Perform 10 burpees
Repeat for 5 rounds and add 10 additional burpees to each successive round.
Full completion resulted in the following:
250 (4 is 1) Freddie Mercuries
250 (4 is 1) American Hammers
5 weighted runs around the center island
150 burpees
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Jersey
LDP3
Ball of Man
Spreadsheets from the Gloom: Low 40s felt hot once we got going. This beatdown was last minute “preparation” for the Maumee Valley Tri-Adventure race occurring 2 days post-beatdown. 36 mile bike, 6 mile kayak, 8 mile ruck. The freddie mercuries were designed to represent the biking, the american hammers, the kayaking, and the weighted run, the backpacking. The burpees were added to represent the additive fatigue over time, with each round getting progressively harder. Overall, the beatdown was not at all preparation for the actual race…but it was sufficiently awful.
First of all, it needed more time. Ukulele and YHC were able to get through the hammers of round 4 and Shepherd was able to get through the ruck of round 5, but those last 50 burpees probably would have taken another 4 minutes at that point. Second…I think that the ruck/vest should be mandatory if at all possible. Being able to run with the weight increases the cardiovascular load of the beatdown and makes the burpees that much harder. Other than that…beatdown structure was good. The core exercises were absolutely brutal…especially back to back. But the ruck and burpees provided some time for recovery on successive rounds. I would run the formula again without hesitation. Muscle burnout, weighted run, cardiovascular punishment, repeat.
Playlist played on the idea of the three pieces of the race by highlighting some of the most notable 3-piece rock bands of the 70s and 90s (because the 80s sucked, let’s be honest).
“Welcome To Paradise” – Green Day
“Tom Sawyer” – Rush
“In Bloom” – Nirvana
“Message In A Bottle” – The Police
“Supermassive Black Hole” – Muse
“Gimme All Your Lovin’” – ZZ Top
“Woman” – Wolfmother
“Ace Of Spades” – Motorhead
“What’s My Age Again?” – blink-182
“Funk #49” – James Gang
This one was a pleasure to run. Hopefully I encouraged a couple of guys to consider the Tri-Adventure race next year!