Backblast: June 4th, 2025
AO: Grantland – Rotary park – Perrysburg, OH
PAX:
Photon – Q
Callahan
Carmen Sandiego
Crawdad
Echo
Guardian
Huckleberry
Meatloaf
Peach
Spreadsheet
Ukulele
Waldo
Workout: BURPwEEk Day 4 – The Slaughter
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:
Arm Circles Forward – 10
Arm Circles Reverse – 10
Piano Keys – 16
The “Thang”:
5 Cones were spread across the parking lot at 7, 14, 21, and 28 meters. Beatdown was simple:
Perform 20 burpees.
Perform full suicide, touching the ground at every turnaround point.
Reduce burpee count by one.
Repeat until the set of 1 burpee is complete or time expires.
Ended with:
Count-O-Rama: 12
Name-O-Rama
The Six – Carmen Sandiego
LDP3
Ball of Man
Spreadsheets from the Gloom: 71F and dry, perfect weather for burpees…but not really. This may be the worst one. There is no rest. 100% pedal to the floor the entire time unless you slacked on the suicides. And those who didn’t, felt it. This was a…breathalyzer…of sorts. A test to see how well the PAX could control their breathing. YHC got winded on the suicides, but most thought the burpees were the hard part. That said, the formula was good. That combination of exercises is doable, albeit grueling. The duration, though, was a bit long. One PAX got down to the round of 5 with another couple of PAX down to the rounds of 6 and 7. An easy modification would be to cut out one cone of the suicide run. Instead of cones at 7, 14, 21, 28m just do 10, 20, 30m. That change along with a quicker warm-up would probably allow for a fresh, elite PAX to finish completely. This theory will be tested in the future.
Playlist was a breath of fresh air…
“Savior Breath” – Foo Fighters
“Breathing” – Yellowcard
“Machinehead” – Bush
“Breathe” – Nickelback
“Breathe” – The Prodigy
“War Within A Breath” – Rage Against The Machine
“Harder To Breathe” – Maroon 5
“Last Resort” – Papa Roach
“My Iron Lung” – Radiohead
As always, it was a pleasure to lead the fine HIMs of The Swamp this morning.