Backblast: February 17th, 2025
AO: The Foundry – Gateway Middle School – Maumee, OH
PAX:
Q – Photon
Coconut
Meatloaf
Workout: The Grok
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
Warmup: In cadence
SSH: 20 (2 is 1)
Windmills Potato Pickers: 10 (2 is 1)
The “Thang”:
Perform 5 Squats
Lunge walk out 20 Yards
Perform 5 Squats
Bear Crawl Back
Repeato, increasing number of squats by 5 each round
After every 2nd round, 100 yard out and back sled push with one PAX pushing and other PAX riding in stationary bear crawl position. Flapjack at 100 yards.
Ended with:
Count-O-Rama: 3
Name-O-Rama
The Six – Meatloaf
LDP3
Ball of Man
Spreadsheets from the Gloom: 0F wind-chill, with a layer of ice on everything. The entire beatdown was performed on the football field in the snow due to the track being unusable. This beatdown was an audible after the original exercise idea was axed due to it seemingly being impossible, but it wasn’t terrible overall. Too much repetitive legs as a result of my shoulder injury…I’d change up exercises or MOTs the next time around. That said, the sled push was awesome. Meatloaf and Coconut crushed it every time, trudging through the 100 yards of snow without stopping each and every rotation. Unfortunately, it only worked due to the small number of PAX. Will consider running a modified version of this again in the future. Would like to give it a go without the flu symptoms.