Category: Uncategorized

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.

Birthday Murph!

Pax:
Spaulding Q
Doogie
Norm
Lonzo
Meatloaf
Huckleberry-6
Doubtfire
Rudy
Purdy
Fat Amy
Shepherd
Landslide

The Thang:
The Murph
1 mile run
100 chin ups
200 merkins
300 air squats
1 mile run

We also did 40 bday merkins after the COT

6.3.25 – The Commons – Doracides

Q – Gold Star
PAX List:
Huckleberry
Anchor
Radio
Atari (#6)
Chanel

Warmup
>Potato Pickers – in cadence
>Willie Mays Hayes – in cadence
>Windmills – in cadence
>Run

Beatdown = Doracides (partner up)

>Exercise Partner
100 – Hand release merkins
200 – Dips
300 – Squats
>Partner running suicides
1st cone = 1 burpee
2nd cone = 2 burpees
3rd cone = 3 burpees

Run

Mary work (20 reps of each), exercises called out by the PAX:
>American Hammers
>Dollys
>Outlaws
>Merkins
>Imperial Walkers
>LBCs
>Flutter Kicks
>Finish with 10 Donkey Kicks

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

12 Gentlemen Rucked to Maumee and on the Tow Path near the Maumee River. We completed 2.96 Miles with an elevation gain of 34 feet. We talked about vacations, area restaurants, favorite sports season, and defining moments in our lives.

A pleasure to team with Photon with his Run Q.

12 PAX:
Gulliver
Cyber Truck
Irish Hoss
Geppetto
Van Wilder
Van Gogh
Ten Pin
Gold Star
Guardian
Bulldog
Radio

Backblast: June 3rd, 2025

AO: The Necropolis – Rapids Rd – Perrysburg, OH

PAX:
Photon – Q
Capitol
Carmen Sandiego
Echo
Fossil
La-Z-Boy
Mile High
Nitrous
Sven
Thor
Ukulele
Waldo

Workout: BURPwEEk Day 3 – The Wait

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: N/A

The “Thang”:

Standard route down 2nd Street towards The Fortress.

Simple premise. YHC set a 5 minute timer. When the timer went off, the leading rabbit started AMRAPing burpees until every other PAX caught up to him. As PAX met up with the rabbit, they also began AMRAPing. Once the 6 arrived, all PAX started running the route again and the timer was reset. The faster you ran, the more burpees you performed during The Wait for the 6. This way the group became tighter as the run progressed as the burpees started draining the fastholes. This format ended up lasting about 7 or so rounds, with YHC getting in an even 150 burpees over the duration.

Ruckers were the following:

Bulldog
Cybertruck
Geppetto
Gold Star
Guardian
Gulliver
Irish Hoss
Pimento
Radio
Ten Pin
Van Gogh
Van Wilder

Ended with:
Count-O-Rama: 24 total (12 run, 12 ruck)
Name-O-Rama

The Six – Sven

LDP3

Ball of Man

Spreadsheets from the Gloom: 60F and dry, perfect weather for burpees. This was another burner…especially for the fastholes. The combination of quick pacing with copious amounts of burpees kept the heart rate jumping. The format worked phenomenally, especially since we had a diverse set of runners today. Would lose a little something if everyone paced the same. Overall, I’d run this one again without question. It may become a staple in my run rotation.

Was great seeing so many guys out today, and congrats to Pimento on 1 year!

Backblast: June 2nd, 2025

AO: The Foundry – Gateway Middle School – Maumee, OH

PAX:
Photon – Q
Bourbon
Dingo
Echo
Fanny Pack
Landslide
Meatloaf
Mile High
Stalker
Stark
Tarnished
Waldo

Workout: BURPwEEk Day 2 – The Block

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

Piano Keys – 11
Chain Breakers – 11

The “Thang”:

Talk about an audible…

Started off with 100 straight burpees for time on your own. Welcome to The Gloom.

It was not originally planned and it disrupted the regularly scheduled program, but when your 100th Q falls in the middle of your personally scheduled BURPwEEk, it seems like a necessity.

Ok, once that was out of the way, it was time for the planned portion of the beatdown…but modified.

Simple format. PAX run half of a 400m lap, cut across the grass and then perform 11 Blockees (Man-makers). Repeato 11 times total for an 11×11; 1.4mi and 121 Blockees if completed.

Ended with:
Count-O-Rama: 12
Name-O-Rama

The Six – Mile High

LDP3

Ball of Man

Spreadsheets from the Gloom: 47F and dry, perfect weather for this burner. This beatdown is awful when run normally, but starting off with 100 straight burpees for time made it so much worse. Other than encouraging guys to finish their 100 once you were done, this was non-stop. The 250m run wasn’t long enough of a distance to let the heart rate drop, so it was balls to the wall for the duration. That said, watching the PAX crush the 100 was awesome. Guys who hated burpees, guys who were hurt, and guys who were only two weeks into the gloom killed those. I hope they felt the accomplishment like I did.

The scheduled portion of the beatdown was equally awful. Somehow Bourbon was able to get into round 6 or 7, but the 100 burpee onslaught was just too much to overcome. The cut in lap distance from 400m to 250m wasn’t nearly enough to make up for the time suffocated by those burpees. But it was a one-off…and the standard 11×11 format runs well on its own. It will be back. The 100 for time will be as well…probably much more often going forward.

Dual playlists for this one, a short burst of heavy hitters for the 100 burpees and a themed track-listing for the block portion.

“Why Go (Live)” – Pearl Jam
“Pushin’ Forward Back” – Temple Of The Dog
“Faint” – Linkin Park
“The Pretender” – Foo Fighters

“Block Rockin’ Beats” – The Chemical Brothers
“Cindy, Cindy”- Elvis Presley
“Heavy” – The Black Crowes
“Block Rocking” – Stevie Salas
“Cinderblock Garden” – All Time Low

Knocking out 100 burpees first thing in the morning feels awesome. Doing it surrounded by a dozen high impact men is even better. But watching Fanny Pack, still in the honeymoon phase, crush those 100 straight burpees at 60-something years old was freaking awesome. It was a pleasure to be surrounded by such studs for my 100th Q, and I look forward to more “moments” like today in the future.

Burpee times were as follows:

Photon: 8:07
Bourbon: 9:03
Dingo: 10:43
Echo: 9:27
Fanny Pack: 11:44
Meatloaf: 11:09
Mile High: 11:31
Stark: 7:08
Tarnished: 9:37
Waldo: 9:42

Backblast: June 1st, 2025

AO: The Pump Station – Hood Park – Perrysburg, OH

PAX:
Photon – Q
Carmen Sandiego
Cybertruck
Echo
Guardian
Huckleberry
Irish Hoss
Meatloaf
Nitrous
Piggly Wiggly
Radio
Shepherd
Sherbert
Tarnished

Workout: BURPwEEk Day 1 – The Eclipse

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) – 10
Piano Keys – 10

Mosey over to the bottom of the hill with rucksacks.

The “Thang”:

Goal was to complete 120 total burpees over an undetermined number of rounds in a choose-your-own-adventure type beatdown.
First round consisted of a buy-in of one hill sprint (from bottom of hill to the halfway point) followed by 10 burpees before continuing on to the next round.

The Rules

1.) Each set of burpees had to ECLIPSE the previous rounds’ set in terms of difficulty (except upon reaching the bottom of the difficulty ladder and cycling back up to the beginning). Every time a PAX cycles back to the top of the ladder, they add +1 permamant hill sprint to the buy-in.
2.) Can skip UP one burpee level at any time by reducing the buy-in sprint total by 1 for that round, except when skipping the Dirty Man-Makers, which results in +1 sprint for that round.
3.) Can revert DOWN one burpee level at any time but must permanently increase the buy-in sprint total by 1.
4.) Each completion of a set of 10 Dirty Man Makers counts as 20 total reps towards the 150 total.

The Burpees

1.) Flying Squirrel (No Merkin)
2.) Burpee
3.) One Legged Burpee
4.) Kraken Burpee (3 hand release merkins at bottom)
5.) Dirty Man Maker (With a ruck, 3 hand release merkins at bottom & 3 squat thrusters at the top)
6.) Return back to 1.) and increase round by in by +1 sprint

Ended with:
Count-O-Rama: 14
Name-O-Rama

The Six – Guardian

LDP3

Ball of Man

Spreadsheets from the Gloom: 43 and dry, but it certainly wasn’t cold. BURPwEEk started off with a bang with 14 strong for The Eclipse, a perfect intro to the week of pain. Overall, the tweaks made to this run through made the duration just about perfect as Shepherd, Irish Hoss, and YHC achieved the 120-rep milestone and then some. It will probably need to be ramped back up to the 150-rep count as a result. That said, I think it’s time to concede that this beatdown is just too confusing to explain to PAX 3 minutes prior to running it. There were still tons of questions, and ultimately most ended up running it straight through without any thought…and many still ran it incorrectly. Apparently, choice is bad in the gloom. It’ll be back anyway, though, because it’s awesome. Confusion be damned!

I decided to go all out this year and tailor the playlist to the beatdown theme for every beatdown of the week. This saw the playlist from the original Burpeeclipse rise from the ashes into the airwaves, with a very minor tweak.

“Shadow Of The Sun” – Audioslave
“The Dark Of The Sun” – Tom Petty & The Heartbreakers
“Paint It Black” – The Rolling Stones
“Staring At The Sun” – The Offspring
“Blinded By The Light” – Manfred Mann’s Earth Band
“Black Hole Sun” –Soundgarden
“When The Lights Go Out” – 5ive
“Eclipse” – Pink Floyd

What a great start to BURPwEEk with The Eclipse proceeded by a brutal, similarly themed run from Echo. A devastating 1-2 punch that left PAX on empty by 7:00am. This will always be a favorite of mine despite the confusion, and it will always hold its place in BURPwEEk.

Men present: Bob Ross, Dora, Southie, Kolson
Workout: Murph
1 mile run
300 squats
200 push ups
100 pulls ups
COT

An Unexpected Journey

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Raven

A Hobbit themed beatdown to celebrate 50 years of life and 'Respect' earned. We journeyed to the track and back with Hobbit trivia and corresponding exercises, which doubled for missed responses. At the track we did a Tabata workout. Six exercises 50 seconds on: 20 second recovery (12 reps, so each exercise twice). Dwarven Forge (sledge hammer), Battle (of the Five Armies) Rope, Elven Archers (one arm rows from plank), Goblin Squats (w/ block), Spider-muricans of Mirkwood, and a Spear Throw.
Coffee and cake afterward made for a most excellent morning.

Kettlebell Challenge

The Mission:

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core Principles:

1. Be free of charge

2. Be open to all men

3. Be held outdoors, rain or shine, heat or cold

4. Be led by men who participate in the workout in a rotating fashion, with no training or

certification necessary

5. End with a Circle of Trust

The Thang

Eight rounds:
25 Kettlebell swings
10 bent over Kettlebell rows, each side
10 Merkins
20 4ct flutter kicks

Run a lap after 2 sets

50 Kettlebell Swings

Eight rounds:
25 Kettlebell swings
10 goblet squats
10 Kettlebell deadlifts
20 American Hammers 2 is 1

Run a lap after 2 sets

50 Kettlebell Swings

Count-o-rama: 10

Name-o-rama:

Norm

Viper

Purdy

Rudy

Manchester

Baseline

Doubtfire

Wario

Thor

Van Wilder-Q

6 Speech

Announcements

LDP3

Prayer