Route 66
Pax:
Armstrong
Deliverance
Fallout Boy (Q)
Route 66 warm up lap around the building, shuffling door to door, increasing numbers of burpees reps 1 to11. In the parking lot, 4 corners with 2 absolutions at the center. 3 rounds 20 reps each station. Arms (curl, row, kbs), Legs (squat, murder bunny, lunge – 10 out and back), push (incline, decline, and block press), ab (block sit up, 'flutter block', plank til help comes).
27 October 2025 Backblast: Colson and Southie posted.
Warmup: Bear crawls, Karaokes – 25 yards; 50 Don Quixotes.
X out: Run 1 mile + 10 Burpees
Run 1 mile + 10 Burpees + 20 Bent-over Rows
Run 1 mile + 10 Burpees + 20 Bent-over Rows + 30 Bicep Curls.
End with COT.
AO: The Pump Station Run
PAX:
Ukulele-Q
Fossil
Photon
Flat Rate
Radio
Weeble Weibull – FNG named at the 2nd beatdown
Workout: Stairs and Hill run
FNG’s: 1
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-ups:
None, simply started running on a slower pace.
The Thang:
Run up and down the hill and stairs on the “Pump Station” , then run to “The Wall” go up the ramp down the stairs and around the loop to run up the stairs and down the hill and back to the stairs on the “Pump Station
Reflection: Everyone took it on an easier pace. Me and Flat Rate stayed at the front. Good to see Radio back to running after a few months, he did good. Photon stayed with his FNG and Fossil most of the time, eventually walking for a while showing some good fellowship to the new guy.
Music: no music this day
Count-O-Rama: 6
Name-O-Rama
The Six – Ukulele
LDP3
Q Tip Rewind. Radio focused on Q tip #2, “Try to incorporate one new movement that hasn’t been done to keep things interesting.”
Backblast – October 26, 2025
AO: Pump Station – Hood Park – Perrysburg, OH
PAX:
Geppetto – Q
Coconut – Q
Doubtfire – Q
Casper – Q
Mamba
Photon
Radio
Ukulele
Shepard
Flat Rate
Spaulding
Manchester
Lego
Fossil
Weeble Weibull – FNG
Workout: 4q's, 1beatdown
Quad Q beatdown!
Casper: F3 – Fitness, Fellowship, Faith
Coconut: The Mission of F3 is 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 must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
End with a Circle of Trust
Doubtfire: Credo: Leave no man behind but leave no man where you find him.
Geppetto: Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt. If you do get hurt, you cannot hold F3, Black Swamp or the Q’s responsible.
I’ve had a workout idea for years to play the longest live version of #41 by Dave Matthews Band. I asked fellow DMB fans Casper, Coconut, and Doubtife to Co-Q the workout.
The Thang:
Warmup (Doubtfire): In cadence SSH’s, Mt. Climbers, Willy Mays Hayes’s
First section (Doubtfire) “Playing time against my troubled soul, oh but the difficulty’s coming here.”:
Mosey to the bottom of the hill closest to the river and the boat launch. I introduced two activities both with the same rules just in different locations. Pax sprinted up the hill and if they made it in a certain amount of time it reduced the number of Burpee's we had to do at the end. Each man was responsible for three Burpee's so the number of men that did not finish in the allotted time of 30 seconds we had to do Burpee's for each of those men second round was up top different course same rules. Along with the same results this time it was absolutions. I passed it off to Geppetto after that.
Second section (Geppetto): “I will go in this way, and find my own way out.”
From the bottom of the hill, PAX perform ten reps of one exercise determined by Q (below), run to 2nd streetlight and perform ten reps of an exercise of their choosing. Run down the ramp and repeato.
Q exercises: BBSU’s, Flutter Kicks, American Hammers, Leg Lifts
Third section (Casper): #41 interlude
Reiterated the fact that 2 full bands were playing on this version on #41
Carter Beauford and Future Man drum off with interpolations of the Flecktones' "Sojourn of Arjuna".
Attempted to replicate the feeling of a long drum solo, with arms beginning Moroccan Night Clubs, adding bass drum with squats, followed by No Surrenders, lunges and air presses. Just as good musicians listen to each other in a jam, the Q listened for PAX complaints to switch exercises. Kicked over to Coconut as the jam needed to progress.
Fourth section (Coconut):
As Dave says, "I will bring (you) water…
So we mounted a CSAUP-style bucket chain to bring water from A to B. With three buckets going, PAX would move a bucket to the next cone in the chain and hand it off, then wait there doing SSH until receiving the next bucket.
We didn't manage to fill and move 41 buckets, but at least 41 gallons!
Time called as the song came to an end and we moseyed to top of hill for COT.
COT:
Count o Rama – Fifteen
Name o Rama
The Six – Mamba: EH’d by Geppetto. Named because he likes Kobe Bryant and his line of basketball shoes. He keeps coming back to F3 because he enjoys working out and likes getting coffee afterwards with the PAX.
LDP3 – Ukulele shared the importance of starting and ending workouts on time. And that if a PAX is willing to give criticism they must also be willing to accept criticism.
Announcements: November CSAUP next month, Adopt-A-Road cleanup today! Fundraiser for Mosaic and New Year F3 gathering. Check out MC for deets.
BOM w/prayer: Prayers for PAX and family members fighting cancer: Jody DuShane, Wario, Bluto, Huckeberry and Gulliver.
Spreadsheets from the Gloom: High 30s. Party at the boat club from the night before did not impede our beatdown plans. FNG named “Weeble Weibull” because he went to college for statistics. Shepard mentioned the “Weibull curve”. Photon said “Weeble Weibull” and I loved it so that is what we went with.
Grateful to Coco, Casper and Doubtfire for helping me bring this workout idea to life. It was a privledge to Q with them.
Great Coffeteria as always at Bards after.
Playlist (can it be classified as a playlist if its only one song?!?!):
#41 by Dave Matthews Band, Live on 04.20.2002 from the Corel Centre, Ottawa, ON, Canada.
Video of performance available here: https://youtu.be/S828_f0-dQI?si=U9LrQCo3MF7aXkqM.
Backblast: October 25th, 2025
AO: Fortress
PAX:
Carmen Sandiego-Q
Photon
Sherpa
Flo
Tarnished
Guardian
Ukulele
Thor
Meatloaf
Longhorn
Callahan
Footloose
Beaker
Fat Amy
Madden
Iso
Van Wilder
Slurpee
Workout: October CSAUP
FNG’s: No
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 found him
The Thang:
11+ miles of rucking Perrysburg. Left the Fortress at 4:30 am and rucked to the Pump Station where we each picked up 2 bricks to carry with us all the way to the Necropolis.
Before we got there, we stopped at the Wall for Van Wilder’s beatdown. He gave us different weights to carry as we did the loop. Under 20lbs do thrusters, over 20 do squats. We did that with a timer and rotated the equipment.
We then left for Necropolis. We talked about the Art of War and Atomic Habits and discussed point of views with the partners we were with.
Then we rucked to Grantland. We found a lonely sled on the track that we had to move around for a whole lap. We then went to the tennis courts to see Photon’s thriller beatdown.
Dance moves included lunges, squat kicks, boy band, monkey humpers, skiers, SSH’s, flying squirrels, high knees, star jumps, Al Gore, compass. After each round we ran a lap after each exercise. Those exercises was compounded to create a dance.
We then rucked back to the Fortress to do Flo’s beatdown. He set up stations in the grass that we completed with a partner.
Tire throw, pallet pull, squats and kettle bell swings.
Count-O-Rama: 18
Name-O-Rama
The Six – Beaker
LDP3
Ball of Man
At the end we celebrated our accomplishment with breakfast. So thankful for everyone that showed!
Date: 10/24/2025
AO: The Rabbit Hole
Welcome to F3- Mission
Core Principles
Credo
Beatdown name: Hill Football
PAX
Carmen Sandiego – Q
Norm
Rudy
Fat Amy
Viper
OSHA
Purdy
Warm-Up: 5 count motivators, star grabbers, mountain man poopers
The Thang
Ran to the hill with glow in the dark footballs. Divided into 2 teams. Each team had a person racing against each other with suicides up the hill. Winner got to throw the football down the hill for the other teammate to catch. If they caught it, it was 7 points. If they threw it halfway, it was 3 points.
The PAX that weren’t racing, did an AMRAP on a timer for a minute that rotated exercises.
Ran back to the hill and did Freddy Mercury’s to song 2. Woohoo!
Count o rama: 7
Name o rama
Sixth: Fat Amy
LDP3
Announcements
Ball of Man Prayer
Dora, Southie, Colson
Fitness Benchmarks to Save your Own Life
Run.6 miles to sheriff station workout equipment
100 yard all out sprint
25 dips
25 pull ups
Sit-ups while waiting
High jump waist high
Run back
COT
7 HIM kicked Monday in the face.
Mile High the Q.
Irish Hoss
Flipper
Fossil
Tarnished
Coconut
Huckleberry
Beatdown Name: Under the knife
Date: 10.23.2025
Location: Wakanda
QIC: Gulliver
PAX:
Gold Star
Jersey
Big Spoon
Chubbs
Rudy
Geppetto
Doubtfire
Manchester
Purdy
Waldo
Arcy
Echo
Landslide
Footloose
Lonzo
Bulldog
Wario
Crawdad
Norm
Winnebago
Guardian
Lyman
Welcome
F3 Mission and Core Principles (I laughed at myself on the way home for totally skipping the Core Principles and disclaimer. The cure? Q MORE!!)
Disclaimer
Warmup: Curls, windmills, chain breakers, overhead press with block
The Thang: PAX split into two teams. Teams completed the same exercises in a race to mosey from their exercise point to the Cindy racetrack. Two cindy’s were lined up end to end and after each exercise teams could leapfrog their block forward, or leapfrog the opposing teams block backwards. The twist we didn't get to was when there was a winner we would keep going in the opposite direction leaving the blocks where they were.
Exercises (each pax did the same number of reps. To help another pax catch up your exercises count 2 for 1 towards their total)
30 squats
5 Motiovators
20 Merkins
5 Squat-o-vators
20 Side straddle hop
50 Overhead hand raises
10 Burpee’s
50 Overhead claps
20 (2:1) Hillbilly Walkers
5 Mountain Climber Burpee’s (burpee with a mountain climber after your pushup)
10 Kickthroughs (2:1)
BONUS Page 5:
15 Big boy situps
10 Hello Dolly
40 LBC
25 Flutterkicks (2:1)
COT
Count-o-Rama
Name-o-Rama
The Six: Geppetto
Announcements
LDP3
Prayer
Tomorrow I go under the knife for cancer. I am so thankful for God’s Grace that has done more for me than I will ever know, and looking back on this year I know He was preparing my family for this very battle. I’m thankful for my beautiful wife Mary who has stayed by my side since day 1, and the incredible love & support we have gotten from our F3 family. The only thing I fear is the man I would be without the ones I surrounded myself with for over 3 years. By Grace I will never find out, and through temptation I will be fueled.
What you can’t do is a goal, and what you can do is a blessing. SYITG!
Backblast: October 23rd, 2025
AO: The Wall – Riverside Park – Perrysburg, OH
PAX:
Photon – Q
Coconut
Flipper
Isosceles
Mile High
Spaulding
Ukulele
Workout: BLIMPEES
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”:
BLIMPS, but better, because burpees. PAX partnered up by weight and one partner performed the reps while the other performed the MOT in a DORA like fashion. Only exception was during the P segment, where partners performed reps together when they were not performing a partner carry. Exercises, reps, and MOTs were as follows. Mosey was around the path surrounding the grass near the river, stair run was the entire set of stairs, and all other MOTs were between two cones about 15m apart.
Exercise Reps MOT
Burpees 15 Broad Jump
Lt. Burpees 30 Lunge Walk
Imperial Burpees 45 Inch Worm Crawl
Mountain Burpees 60 Mosey
Plank-Jack Burpees 75 Partner Carry
Star-Jump Burpees 90 Stair Run
Ended with:
Count-O-Rama: 7
Name-O-Rama
The Six – Isosceles
LDP3
Ball of Man
Spreadsheets from the Gloom: 45 and windy. This was inspired by Geppetto/Long Horn’s co-Q during Q school where they ran a standard BLIMPS beatdown. A comment was made of the lack of burpees for the B, to which YHC mentioned that you could probably do burpees variations for every letter. So, of course, the idea had to be implemented. And implemented it was. The BLIMPEES version inverted the entire BLIMPS concept, where burpees were the constant and the MOTs were the variable, with the added twist of each letter incorporating a different burpee variation. All in all the formula and timing worked great, with one pair of PAX just finishing and two other pairs right on their heels. As for the burpee variations themselves? The Lt. Burpees were probably the worst. The bonnie blaire thrown in just destroys the legs. I understand now whey IPC incorporated BDE burpees into their beatdown two years ago. The star-jumps and imperials were grueling in their own right, significantly increasing the lower body toll during the burpees. The plank-jack variety, also know as the 8-ct. body-builder burpee, was probably the easiest and most fluid variation. Mountain variety needs the extra merkins to make it flow properly…perhaps they will be added in next time.
This playlist didn’t crash and burn like some BLIMPs of old, but was inspired by one of the greatest…the Zeppelin.
“Good Times Bad Times” – Led Zeppelin (Live: O2 Arena 2007)
“Ramble On” – Led Zeppelin (Live: Birmingham 1995)
“Immigrant Song” – Led Zeppelin (Live: How The West Was Won – 1972)
“Black Dog” – Led Zeppelin (Live: How The West Was Won – 1972)
“Over The Hills And Far Away” – Led Zeppelin (Live: How The West Was Won – 1972)
“Trampled Under Foot” – Led Zeppelin (Live: Earl’s Court 1975)
“We’re Gonna Groove” – Led Zeppelin (Live: Royal Albert Hall 1970)
This was not originally in the beatdown queue, but I always try and take mumblechat discussions and suggestions seriously and this was no exception. Not my favorite burpee beatdown, but maybe good enough to make a future BURPwEEk. Either way, it was a pleasure to lead.