Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playgroup equipment for pullups and hanging exercises. Over half a dozen soccer and lacrosse fields. The possibilities are endless for your Monday beatdowns!
The First Monday of each month will be a Murph workout in honor of Lt. (SEAL) Michael Murphy.
Backblast: June 23rd, 2025
AO: The Gauntlet – Rivercrest Park – Perrysburg, OH
PAX:
Photon – Q
Coconut
Irish Hoss
Mile High
Peach
Piggly Wiggly
Spaulding
Tarnished
Van Gogh
Vespa
Workout: Centipede
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): 44
The “Thang”:
It’s like Centipede, the Atari game from 1988, but with people. One PAX is the “player” and all other PAX are centipede segments.
Two lines of cones are spaced 50 yards apart. The “player(s)” stand at one end of the playing area and the “centipede segments” line up along the opposite end of the playing field. On go, all “centipede segments” use the MOT for that round to travel towards the “player” side as quickly as they can. Once a single “centipede segment” reaches the “player” end of the field, the player loses. The “player” can take out the “centipede segments” by aligning himself with their position on the x-axis of the field and performing a certain number of reps of that round’s exercise. The “player” can then move in the x-axis to line up with another “centipede segment” and attack him with reps of the exercise. Whenever a “centipede segment” is taken out, he runs back to the starting line and begins the traverse across the battlefield again. The round would go on until the “player” plane was breached by a single “centipede segment”, at which point the “player’s” score would be tallied. One point for every “centipede segment” he defeated.
The ”centipede segment” who took out the “player” would become the new player for the next round.
For the first six rounds, there was only one player, and the reps required for taking out a segment was 3. The last round had two players, but they required 4 reps to take out a segment.
The exercises and MOTs pairings were as follows; and they were paired purposefully, based on speed.
Exercise: MOT
Cactus Squat: Bear Crawl
Perfect merkin: Murder Bunny
No Surrender: Ape Hop
HR Burpee: Crab Walk Forward
Absolution: Burpee Broad Jump
Man-Maker: Bears & Blocks
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Piggly Wiggly
LDP3
Ball of Man
Spreadsheets from the Gloom: 78 and humid. This was awesome. Great way to have some fun while keeping the work load high. It basically ended up being an AMRAP of either the exercise or MOT for the duration of the round, really fatiguing muscle groups to failure. That said, there are improvements to be had. To further emphasize the competitive element, the beatdown would benefit from all PAX competing as the “player” for each of the exercise pairings. That means we need more “players” per round and less exercise combinations. In order to ensure enough variety, there probably needs to be only 3 exercise pairings. But in order to ensure enough rounds can be played, the rounds need to go faster…so either faster exercise pairs or shorter distance. Current thought would be to divide the PAX into 4 groups so there are 3 “centipede segments” for every “player”. With 4 groups and three exercise pairs, you have 12 rounds. 3 minutes per round should take 36 minutes. Keep the 50 yards and adjust exercise pairings accordingly. Never repeat an exercise pairing two times in a row.
Playlist was lit, but the communication required during the beatdown means volumes need to be low. Might not even need music at all for this.
“Centipede” – Rebbie Jackson
“Butterfly” – Screaming Trees
“Ants Marching” – Dave Matthews Band
“Red Mosquito” – Pearl Jam
“Queen Bee” – Grand Funk Railroad
“Sting Me” – The Black Crowes
“Dragonfly” – ekoostik hookah
Really enjoyed this one and I hope others did as well. It will be back.
Leave a Reply