No Climb Workout
Pax:
Armstrong
Deliverance
Fallout Boy
Pinto
Raven (Q)
A therapeutic recovery workout for our post Spartan (or injured) Pax. Three sets of four exercises with reps of 10, 15, 20. Exercises included Curls, WWIII Sit ups, Leg raises, Single leg squats, Muricans, Freddie Mercury's, Wall Sits (60, 90, 120 count), Leg extensions, and American Hammers.
The blood moon set the stage for the greatest AO the world has ever seen. Surrounded by GODs glory the might Maumee on one side and the heavenly city of Perrysburg on the other, HIMs from across the swamp eagerly awaited the 0530 call to circle up.
The beat down is one that will be felt in the hearts and various body parts from the HIMs that join in this glorious morning.
Mile High the Q and the 6.
Coconut
Tarnished
Lego
Finkel
Geppetto
thank you honored to lead.
Backblast: June 8th, 2025
AO: The Pump Station – Hood Park – Perrysburg, OH
PAX:
Photon – Q
Belding
Carmen Sandiego
Crawdad
Fat Amy
Guardian
Huckleberry
Irish Hoss
Meatloaf
Pimento
Radio
Shepherd
Sherbert
Spreadsheet
Stark
Tarnished
Ukulele
Waldo
Workout: BURPwEEk Day 8 – The Chain Revisited
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
Warm-up: In cadence
Windmills – 10
Chainbreakers – 10
Arm Circles
The “Thang”:
Inspired by a playlist that chained song titles together, this beatdown worked in a similar fashion. Every round, an additional movement was added to the single exercise chain. The formula was simple, but the Chain tightened its stranglehold as the beatdown went on.
Run the stairs. Complete 11 reps of the single exercise chain. Repeato, adding a new link to the chain every round. Follow the last round with a final stair climb. Links in the chain below:
Rd. 1 – Squat
Rd. 2 – Add groiner @ the bottom
Rd. 3 – Add jump @ the top
Rd. 4 – Add merkin @ the bottom
Rd. 5 – Add 2nd merkin @ the bottom
Rd. 6 – Add 3rd merkin @ the bottom
Rd. 7 – Add 1 mountain climber between each of the merkins
Rd. 8 – Add bear squat after 3rd merkin
Rd. 9 – Add makhtar n’diaye after bear squat
Rd. 10 – Add plank jack between makhtar n’diaye
Rd. 11 – Turn top jump to box jump
During the 11th round, PAX were basically combining a 10-ct body builder burpee, a bear squat, an absolution, and a box jump all into a single exercise. It was awesome.
Ended with:
Count-O-Rama: 18
Name-O-Rama
The Six – Huckleberry
LDP3
Ball of Man
Spreadsheets from the Gloom: The weather was better than the -5F windchill temps the first time this was run, but the beatdown was just as tough. Actually, this Pump Station variant was easier than The Wall version because the Pump Station steps are fewer and closer together. But it still worked well. Stark, Fat Amy, and Shepherd were all able to finish, proving the length and difficulty is right where it needs to be. Only thing that I would consider changing would be to either move the bear squat to a different location in the chain or replace it completely. It does not flow well when it is the last movement before coming back up into the squat position. But it does feel smooth when it is sandwiched by two other exercises.
As mentioned, the playlist for this one came first and ultimately inspired the workout. Coming up with any other playlist that’s actually good has proven to be nearly impossible. Perhaps I’ll give it one more try the next run-through.
Supermassive Black Hole Sun.shine Of Your Love Me Two Times Of Trouble.d Times Like These
“Supermassive Black Hole” – Muse
“Black Hole Sun” – Soundgarden
“Sunshine Of Your Love” – Cream
“Love Me Two Times” – The Doors
“Times Of Trouble” – Temple Of The Dog
“Troubled Times” – Screaming Trees
“Times Like These” – Foo Fighters
This was not intended to be the BURPwEEk finale, but bad Thursday weather pushed it to the end of the week. That said, it was still a great ending to a great week. BURPwEEk was even more successful this time than itits inaugural debut, and it seems as though the workouts may be rubbing off on the PAX. Numbers stayed high and several comments were made that suggested that people’s views on burpees might be changing for the better.
BURPwEEk will be back next year, and it will be better than ever. Let’s see if we can surpass the 1475 burpees from year 2.
Backblast: June 11th, 2025
AO: Grantland – Rotary park – Perrysburg, OH
PAX:
Ukulele – Q
Binford
Bourbon
Capitol
Crawdad
Cybertruck
Guardian
Huckleberry
Irish Hoss
Lonzo
Meatloaf
Nitrous
Peach
Radio
Tarnished
Venom
Workout: Warrior’s Pit
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:
Side Straddle Hops – 20
Piano Keys – 10
Burpees – 10
The “Thang”:
Partner by weight
Phase 1- 100 man-makers as a team 1 starts while the other carries a second block to cone and sprints back
Phase 2- 100 ww3 the other lunges with the block and sprints back
Phase 3- 100 gravediggers the other block-sways and sprints back
Phase 4 – 5min jumping rope while partner does 10 sit ups with punches sprints 10 burpees run back
Ended with:
Count-O-Rama: 16
Name-O-Rama
The Six – Radio
LDP3
Backblast: June 7th, 2025
AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
PAX:
Photon – Q
Carmen Sandiego
Cold Cut
Crawdad
Cybertruck
Doubtfire
Fancy Feast
Fanny Pack
Fat Amy
Footloose
Good Burger
Huckleberry
Irish Hoss
Manchester
Mercy
Norm
Runt
Shepherd
Spike
Stalker
Stark
Terminator
Ukulele
Yoshi
Workout: BURPwEEk Day 7 Part 2 – The Gulley
FNG’s: Fancy Feast
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”:
For each 1 minute round, perform X number of burpees and rest the remainder of the minute. Repeato for 51 rounds. Burpee counts by round are as follows:
Min. #Burpee
1 9
2 9
3 9
4 9
5 9
6 9
7 9
8 9
9 9
10 8
11 8
12 8
13 8
14 8
15 8
16 8
17 8
18 7
19 7
20 7
21 7
22 7
23 7
24 7
25 6
26 6
27 6
28 6
29 6
30 6
31 5
32 5
33 5
34 5
35 5
36 6
37 6
38 6
39 6
40 7
41 7
42 7
43 8
44 8
45 9
46 10
47 11
48 12
49 13
50 14
51 15
Ended with:
Count-O-Rama: 24
Name-O-Rama
The Six – Cybertruck
LDP3
Ball of Man
Spreadsheets from the Gloom: 60F, humid, and an air quality alert due to forest fires in Canada. Still, this wasn’t the hardest run of The Gulley. It was certainly harder than the March 25th run due to the air quality and the increased humidity, but for whatever reason, the inaugural run at The Fortress was next level hard. This run-through was awesome nonetheless. HUGE PAX presence with a number of guys who really didn’t want to be there. But they were there anyway, and they put in as much work as the next guy. And that’s what makes this beatdown special. It’s brutal; physically AND mentally. A lot of guys despise burpees. They’re hard. They exhaust you if you’re not prepared for them. But those same guys will still come out to do hundreds of them. Together.
Both Stark and Shepherd finished all of the reps this time around, Stark with two reps after the final buzzer and Shephered with about ten. Ukulele and I finished our 17 and 26 respectively after the COT. So this is doable. And that means that it needs to be harder. I personally think that guys can get in another 50 reps during the rest periods…one more per round. Because it’s not the first 45 rounds that get you, it’s those last 6. I think every round can be increased by 1 rep and a number of guys will legit push the 430 mark on a follow-up run. We may not have any finishers at the end, but the total rep counts will be higher.
The playlist for this beatdown is about as good as I can make it. Heavy hitter after heavy hitter to keep the energy as high as possible in order to push PAX into that extra gear. So until I find a suitable replacement, the track listing will be as follows:
“Go” –Pearl Jam
“Get Free” – The Vines
“The Pretender” – Foo Fighters
“Your Time Has Come” – Audioslave
“Heavy” – Collective Soul
“To See Where I Hide” – Silvertide
“Let Me Drown” – Soundgarden
“Shallow Be Thy Game” – Red Hot Chili Peppers
“Are You Gonna Go My Way” – Lenny Kravitz
“In 2 Deep” – Kenny Wayne Shepherd Band
“Take The Power Back” – Rage Against The Machine
“Pushin Forward Back” – Temple Of The Dog
“Make Yourself” – Incubus
“Faint” – Linkin Park
“Why Go” –Pearl Jam
Burpee Gulley will always be one of my favorite BDs of all time due to it’s difficulty, and the mumblechatter/energy it enables. It will remain a staple in the rotation and will likely come back harder than ever. And maybe, just maybe it can inspire some similar beatdowns using different exercises. I’m still waiting for Viper’s Man-Maker version…
Backblast: June 7th, 2025
AO: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
PAX:
Photon – Q
Carmen Sandiego
Cold Cut
Crawdad
Cybertruck
Doogie
Fat Amy
Footloose
Good Burger
Irish Hoss
Norm
Runt
Spike
Stalker
Ukulele
Yoshi
Workout: BURPwEEk Day 7 Part 1 – The Ruck
FNG’s: Cold Cut
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”:
Rucked a standard route over the bridge, down the street, and back up the freeway overpass. For the first half hour, stopped every 5 minutes to perform 10 rucked burpees, totaling 50 by the end of the ruck. Footloose and Crawdad both assured me that we would be able to make it back in time without changing course, but that was a grave error that put the PAX back to the COT after 6:30am. Most PAX found themselves running the last half mile of the ruck in order to return to the circle by that late 6:30am mark, which was not ideal for the beatdown that followed.
Ended with:
Count-O-Rama: 16
Name-O-Rama
The Six – Unknown
LDP3
Ball of Man
Spreadsheets from the Gloom: I can’t remember what the weather was on this morning, but it didn’t make the rucked burpees any easier. This ruck sucked. The front-loaded burpees and the rushed run at the end were a rough albeit proper prelude to The Gulley that followed. And the ruck was a perfect example of why I have never Qed the AO…as the logistics were an absolute disaster. But, if you’re asking me if I would do it again… 100% yes. Though I’d shorten the route to ensure we got back in time for a proper COT.
Purdy #13 – 06/11/25 – F.O.D. –
Swampball
WARM UP: Nah
WORKOUT:
Swampball – Yah!
Purdy – Q
Lymamn
Dill
Callahan
Cinnamons
Nope
Snakebite – 6
Stalker
Scoober
Stark
Mercy
2 Ply
Sven
Viper
Freebird
Dingo
Backblast: June 6th, 2025
AO: Nightmare – Municipal Park – Perrysburg, OH
PAX:
Photon – Q
Bourbon
Capitol
Carmen Sandiego
Huckleberry
Meatloaf
Tackleberry
Ukulele
Waldo
Workout: BURPwEEk Day 6 – The Party
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: Can’t remember. Too many burpees. Probably piano keys and some arm circles.
The “Thang”:
PAX lined up and then paired up by weight.
Two rows of cones were spread 50 yards apart from one another. 6 cones in the starting row and 5 in the far row, each containing a MOT for the PAX to follow. Each pair started off with 10 burpees each. Then each pair of PAX chose a starting cone and followed the MOT across the 50 yard burping lot to the next cone, at which point they did 10 burpees each before traveling back across the 50 yard burping lot to the starting line of cones. PAX continued this, using a different cone to direct the MOT each time, until all 11 cones of MOT and 110 burpees were complete, or until time expired. MOTs called out on the cones were the following:
Burpee Broad Jump
Bear Crawl
Crab Walk
Lunge Walk
Sprint
Partner Carry (P1)
Partner Carry (P2)
Wheelbarrow (P1)
Wheelbarrow (P2)
Burpee Broad Jump (Again)
Repeat Previous MOT
Ended with:
Count-O-Rama: 9
Name-O-Rama
The Six – Bourbon
LDP3
Ball of Man
Spreadsheets from the Gloom: 60F and wet. Perfect weather for burpees. I will always love this beatdown. It’s actually fun, while also incorporating a sneaky number of burpees. I would consider it the reprieve of the week. No one finished this time around, but a couple teams were quite close, so it’s definitely achievable when the Alligator Crawl cone is omitted. That said, it should probably be inserted back into the mix because of how terrible it is. An early roll of that MOT can wreak havoc on the rest of the beatdown due to the muscle fatigue it creates, and sometimes you just need a little chaos.
Playlist was on-theme, but left a lot to be desired. LMFAO, Miley, and DMX should never make any playlist as a general rule. All three during the same beatdown and a man’s Q-card should be revoked.
“Fight For Your Right” – Beastie Boys
“The Party Song” – Slave
“Party Rock Anthem” – LMFAO
“Let’s Make This Party Jumpin” – Funky Destination
“Party Up” – DMX
“Don’t You Wanna Party?” – Basement Freaks
“Party In The U.S.A.” – Miley Cyrus
“Ain’t Nothin’ But A Party” – A Taste Of Honey
“Get The Party Started” – P!nk
As always, it was a pleasure to lead.
Q: Chanel
FNG: Tank
PAX: Huckleberry, Gold Star, Ponzi, Radio, Atari, Everest, Crawdad, Anchor, and Spreadsheet
Pax took a tour of Levis Commons doing one of 4 workouts at each street corner.
Arms:
10 burpees
20 Merkins
20 dips
Legs:
30 squats
20 Lunges 2 is 1
10 Lt. Dan's
Core:
60 second leg lift
20 Big Boy Situps
20 LBCs
Recovery:
30 Air Press
20 Imperial Walkers
20 Windmills
Each set was done twice. We also threw in a 7 count Motivator at the half way point.
F3 Coronado
The Murph
5:30 am
6/10/25
PAX:
Yoshi
Mile High
Photon
Lyman
Landslide
Lonzo
Shepherd
Crawdad
Vespa
Irish Hoss
Footloose
Mr. Anderson
Mercy
Bulldog
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.
Principles:
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
5. End with a Circle of Trust
The Murph:
1 Mile Run
100 Pull Ups
200 Merkins
300 Squats
1 Mile Run
COT: 6th was: Mercy