Category: Uncategorized

Backblast: June 1st, 2026

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

PAX:
Photon – Q
Big Spoon
Bobber – FNG
Cybertruck
Gulliver
Irish Hoss
Landslide
Meatloaf
Norm
Viper
Waldo
Yoshi

Workout: BURPwEEk Day 2 – The dr-EMOM

FNG’s: Bobber

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”:

A workout for time.

PAX ran 10 laps around the track. There was a 1 minute eMOM timer running throughout the duration of the beatdown, and every time the timer went off (including at the start of the beatdown), PAX stopped wherever they were on the track and performed a number of burpees associated with the lap that they were currently on. Completing a lap reduced the burpee count by one rep. Workout was complete once a PAX completed the lap with 0 burpees. Rep counts were as follows:

Lap # Burpees for eMOM Timer
1 9
2 8
3 7
4 6
5 5
6 4
7 3
8 2
9 1
10 0

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

The Six – Big Spoon

LDP3

Ball of Man

Spreadsheets from the Gloom: 52F and dry. This beatdown is awful. It’s punishing whether you go fast or slow. And there is absolutely no rest if you are pushing. And to think that this was Bobber’s first go-around with F3… What a badass. That said, I still think it would be interesting to invert the ladder and start the beatdown at 0 reps, increasing by 1 rep after each completed lap, and doing the workout over a specified time limit and recording distance instead of time. That’s not a perfect work-around, but it gives everyone an opportunity to hit their own wall on their own time. Though another 15 minutes of that sounds absolutely dreadful…which probably means we should do it.

Final times were as follows:

Big Spoon: 24:50
Bobber: 45:58
Cybertruck: 49:19
Gulliver:
Irish Hoss: 44:48
Landslide:
Meatloaf: 41:04
Norm: 44:00
Photon: 25:09
Viper: 41:10
Waldo: 37:41
Yoshi: 44:42

A couple of big improvements here. Viper improved by 8 minutes, Meatloaf by 5, and YHC by 2. And then there’s Big Spoon who beat 25 minutes. What an absolute beast. Not to be confused with beats… because there weren’t any. No music is a requirement for this. Even if you didn’t have to hear that damn beeping every minute. The quiet gives this a mental element which furthers the suck.

I absolutely love this format. A stress test of your cardiovascular capabilities that feels awesome when completed. Appreciate all who showed up, especially those who ran it a second time. Looking forward to the inverted version.

Birthday Eve

Pax:
Armstrong
Deliverance (Q)
Fallout Boy
Pinto

A Tabata with 5 stations and 3 double rounds of exercises. All exercises 50 seconds on, 20 seconds recovery.
Rope (Powerslam, Fly, Alternating)
Abs (LBC, Bicycle, Box Cutter)
Block (Curl, Press, Curl)
Belly (Rev. Snow Angel, Superman, Swimmers)
Legs (Calf Raises, Lt. Dan, Skaters)

5/30 – Man Maker

Q – Viper

PAX :
Fat Amy
Snake Bite
Waldo
Rudy
Huckleberry
Arcy
OSHA
Runt
Djibouti
Norm
Zimba
Photon
Gulliver
Shepherd
Terminator
Wipers
Lift Kit
Jersey
Landslide

The Thang:
Warm Up:
In Cadence – 18 SSH, 10 Chain Breakers, 10 Willie Mays Hays

Round 1: Foundation
3 rounds of 18 merkins, 18 Big Bois, 18 Squats, 18 Flutter Kicks (4:1)

Round 2: Trials
3 rounds of 18 burpees, 18 HR Merkins, 18 Bear Crawl steps, 18 Jump Squats

Round 3: Responsibility
3 rounds with a partner of 18 Thrusters, 18 Overhead presses, 18 Man Makers, 18 Goblet Squats

Finisher:
1 each of Merkin, Squat, Big Boi
2 each of Merkin, Squat, Big Boi
3 each of Merkin, Squat, Big Boi
etc. to 18.

CoT:

6 – Viper

Ended with a ball of man around Snake Bite and an opportunity for the PAX to pray over him.

5/30 – The First Miles of Manhood

Q – Viper

PAX :
Fat Amy
Snake Bite
Waldo
Rudy
Huckleberry
Arcy
Sparky
OSHA
Runt
Salisbury
Djibouti
Stalker
Norm
Crawdad
Zimba
Photon
Gulliver
Stay Puffed
Manchester
Mercy

The Thang:
Ruck down to the river and back via the foot bridge. Men were invited to provide advice to Snake Bite, with the following questions provided as possible ideas:

1.What do you wish you knew at 18?
2.What mistake taught you the most?
3.What habit creates long-term success?
4.What does being a man actually mean?
5.How do you choose the right friends, mentors, and spouse?
6.What matters way less than you thought at 18?
7.What advice would you give your younger self—or your own son?

CoT:

6 – Snake Bite

Echo-Q
Osha
Goldstar
Bulldog
Vespa
Brickyard
Manchester
Norm
Large Mouth
Opening and warmups SSH’s, potato pickers, arm circles, curls
Beatdown was 11’s first round was merkins and BB’s and run the long way of parking lot.
Second round was curls and overhead presses and going the short way of parking lot since we were carrying our blocks.
Third round was burpees and absolutions across the short way of lot. I think we got about halfway that last round.
Closing

We worked.

Sorry for the lame BB.

Pax List:

Doubtfire(Q)
Rudy
Vespa
Brickyard
Purdy

1 June 2026 Backblast: Southie posted (later joined by FNG Chad)

One mile warmup

• 150 curls
• 125 heavy squats
• 100 OHP
• 75 kettle bell swings
• 25 Blockees

End with COT

Backblast: May 31st, 2026

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

PAX:
Photon – Q
Carmen Sandiego
Irish Hoss
Shepherd
Spaulding
Tarnished
Waldo

Workout: BURPwEEk Day 1 Part 2 – 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

Arm Circles Forward (4 is 1): 10
Arm Circles Reverse (4 is 1): 10

Mosey over to the bottom of the hill with rucksacks.

The “Thang”:

Goal was to complete 140 total burpee reps 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 permanent 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 140 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: 7
Name-O-Rama

The Six – Irish Hoss

LDP3

Ball of Man

Spreadsheets from the Gloom: 53 and dry. It’s my favorite time of year! Welcome to BURPwEEk 2026, gentlemen!

Well it’s taken 3 or 4 tries, but this was probably the least confusing run through of Burpeeclipse yet! Of course, there were questions, but we saw a couple of different approaches to the reps this run. Last year’s BURPwEEk run saw a coupld of PAX completing all 120 reps, so the rep count was increased by 20 this year with good results. Shepherd, Spaulding, and YHC were able to complete 140 equivalent reps. Spaulding ran the beatdown vanilla, Shepherd hit the Dirty Man-Makers hard, and I did a lot of skipping to reduce sprint totals.

Rev. 2 of the original Burpeeclipse playlist made its presence felt once again.

“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

Nothing quite like a double to start BURPwEEK off on the right foot. Lower PAX counts this year, but the participation/enthusiasm of those who showed up was high. Hard work and good company. And even a “Day 1 of BURPwEEk wasn’t that bad” comment. Let’s keep the enthusiasm going through the rest of the week.

Current cumulative BURPwEEk Burpee Totals:
• The Wait:70
• The Eclipse: 110 (30 were dirty man-makers)

Backblast: May 31st, 2026

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

PAX:
Photon – Q
Carmen Sandiego

Workout: BURPwEEk Day 1 Part 1 – 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”:

With low numbers, “The Wait” needed to wait. So we did a Rabbit Run instead. Ran to Woodlands via 2nd street, around the large Woodlands loop, and back to The Pump Station via 6th street. Every time we saw a rabbit, we stopped and performed 5 burpees. We saw 14 rabbits total, providing us an opportunity for 70 burpees!

Ended with:
Count-O-Rama: 2
Name-O-Rama

The Six – Carmen Sandiego

LDP3

Ball of Man

Spreadsheets from the Gloom: While I’m bummed we weren’t able to actually run “The Wait”, I’ve been eyeing up a spring Rabbit Run for over a year and it did not disappoint. Initial thought was to perform 10 burpees per rabbit, but that would turn the run into more of a beatdown proper. 5 burpees seemed like a good number. That said…2nd street and 6th street provided the most rabbits. I’m not sure we encountered any while traveling North/South. Overall this is a nice format for a spring run or ruck, but I do think that an hour of time would be preferrable.

Look out for a potential co-Q from Carmen and YHC in the future to expand on this idea. Anyone ready for a Nature Walk?

Current cumulative BURPwEEk Burpee Totals:
• The Wait: 70