10 PAX (4 ruckers / 6 runners) got a little healthier today.
Bozo
BACKBLAST: Thursday, 11/06/25 Getting back to center @ The Hub
QIC: HHH
PAX: Dr. Freud, O.G., Drax, Pheidippides, Peyton, Trader Joe, Campbells, Lights Out, Al Gore, Editor, Bozo, PacRat, 2005, and HHH.
T-Claps to the boys that brought their sandbags. It was cold, but it was amazing to see 14 PAX this morning. Here is the beatdown.
Warm Up
8 Ct. Perfect Cobras (10 IC)
Bean Pickers (10 IC)
MNC (10 IC)
IST (10 IC)
Hillbillies (10 IC)
Perfect Merkins (10 IC)
Perfect Squats (10 IC)
Parking Lot Lap
Drop off Coupons and Mosey w/ SBs to portico
Rules: 3 locations, cannot repeat locations or exercises, must return to center each time.
All exercises are 10 reps except the SB burpees
Mosey/run to each station.
Portico
Sandbag Burpees (3)
Scarecrow Hill
4 ct. Alt. Birddogs
8 Ct. Bay City Scissors
4 Ct. Mountain Climbers
8 Ct. No Surrenders
North Parking Lot
Swing to Upright Row
WWIIIs
CPRs
Imperial Blockers
East Lot Curb
Mike Tysons
Inchworm Merkins
Perfect Jump Squats
8 Ct. Body builder
Mary
N/A
Moleskin
Words of Wisdom: “Getting Back to Center”
In F3, we talk about the 3 Fs — Fitness, Fellowship, and Faith. They’re not just boxes to check — they’re anchors that help us find our center when life pulls us off balance.
Getting back to center doesn’t mean standing still. It means realigning with what truly matters — our health, our brothers, and our purpose.
When the cold hits, when it’s dark, when motivation fades — that’s when discipline steps in. The work of getting back to center is often done in the quiet moments when nobody’s watching. It’s choosing to show up, to push through the chill, to do the hard thing — not because it’s easy, but because it’s right.
Every time you post in the gloom, every time you push another brother forward, every time you take a moment to pray, reflect, or lead — you’re doing the work of coming back to center.
So as we move into the cold, winter months, remember this:
The world around you may grow colder, but your center — your purpose, your brotherhood, your faith — stays warm if you keep tending to it.
Stay disciplined. Stay centered. Stay true to the man you’re becoming.
PAX: Dr. Freud, O.G., Drax, Pheidippides, Peyton, Trader Joe, Campbells, Lights Out, Al Gore, Editor, Bozo, PacRat, 2005, and HHH.
T-Claps to the boys that brought their sandbags. It was cold, but it was amazing to see 14 PAX this morning. Here is the beatdown.
Warm Up
8 Ct. Perfect Cobras (10 IC)
Bean Pickers (10 IC)
MNC (10 IC)
IST (10 IC)
Hillbillies (10 IC)
Perfect Merkins (10 IC)
Perfect Squats (10 IC)
Parking Lot Lap
Drop off Coupons and Mosey w/ SBs to portico
Rules: 3 locations, cannot repeat locations or exercises, must return to center each time.
All exercises are 10 reps except the SB burpees
Mosey/run to each station.
Portico
Sandbag Burpees (3)
Scarecrow Hill
4 ct. Alt. Birddogs
8 Ct. Bay City Scissors
4 Ct. Mountain Climbers
8 Ct. No Surrenders
North Parking Lot
Swing to Upright Row
WWIIIs
CPRs
Imperial Blockers
East Lot Curb
Mike Tysons
Inchworm Merkins
Perfect Jump Squats
8 Ct. Body builder
Mary
N/A
Moleskin
Words of Wisdom: “Getting Back to Center”
In F3, we talk about the 3 Fs — Fitness, Fellowship, and Faith. They’re not just boxes to check — they’re anchors that help us find our center when life pulls us off balance.
Getting back to center doesn’t mean standing still. It means realigning with what truly matters — our health, our brothers, and our purpose.
When the cold hits, when it’s dark, when motivation fades — that’s when discipline steps in. The work of getting back to center is often done in the quiet moments when nobody’s watching. It’s choosing to show up, to push through the chill, to do the hard thing — not because it’s easy, but because it’s right.
Every time you post in the gloom, every time you push another brother forward, every time you take a moment to pray, reflect, or lead — you’re doing the work of coming back to center.
So as we move into the cold, winter months, remember this:
The world around you may grow colder, but your center — your purpose, your brotherhood, your faith — stays warm if you keep tending to it.
Stay disciplined. Stay centered. Stay true to the man you’re becoming.
BACKBLAST: Saturday, 11/01/25 Ultimate Frisbee @ The Old Taft Football Field
8 PAX came out for some exercise. Saluki also stopped by for a quick visit. Probably the worst numbers we have ever had. Might need to rethink what we do in the winter months. We tossed out the idea of if it is below 32, we will have a beatdown instead of frisbee. Any objections?
Even with the small numbers, it was fun. None of us that played can really bomb the frisbee so it forced us to get out of our comfort zone and figure it out. Also, a lot more running when the numbers are small. So it ended up be a win-win. The 2.0s were involved early and often, which is also fun.
These are the months where a lot of folks gain 5-10 pounds; we are not excluded from that statistic. I get that it is dark and cold out, but I hope to see you all stay committed and make an effort to post consistently or even more than you have lately.
Keep praying for the men in this group as well as their friends and extended family. Be on the lookout for a bonfire next week. Convergence on 11/22 to crown the new Nantan. Christmas party is a little over a month away. Is this the year for a secret Santa?
BACKBLAST: Thursday, 10/23/25 “The Burpee Builder” @ The Hub
🏗️ The “Burpee Builder” Backblast: From Pieces to Power!
- QIC: OG
- Pax: Cornholio, Al Gore, 2005, Trader Joe, Mufasa, Dr. Freud, HHH, Pheidippides, Campbells, Bozo, Heisenberg
- Date: Thursday, 10/23/2025
- Theme: Leave No Man Behind, But Leave No Man Where You Found Him
- Total Burpees Completed (Approx.): 75 per pax
🔥 The Warm-Up: Shaking off the Fartsack
The gloom was perfect for building, and the Pax rolled up ready to go. The forecast 40 degrees at 5am … the forecast LIIIIIIED. We were at a brisk 35 Degrees. We kicked things off with a classic warm-up to make sure the hinges were greased and the shoulders were loose. SSH (Side Straddle Hops) got the heart pumping, followed by focus on the form for Good Mornings. We worked our way through Imperial Walkers and a full series of arm circles, all culminating in the glorious pre-dawn stretch of Abe Vigodas. The air was already crackling with energy!
🌍 The Pre-Thang: A Quick World Tour
A short mosey led us to our main AO, but we weren’t just running! We took a quick “World Tour,” stopping three times for a minute-long burst of Big Boy Sit-ups, Merkins, and Squats—all OYO. It was a sneak peek of the work to come, priming the muscles for the ultimate goal: building the perfect Burpee.
🛠️ The Thang: Burpee Builder DORA
This was the meat of the build. The Pax broke into teams of two (or three, because #NoManLeftBehind) for a classic DORA challenge, but with a twist—each exercise was a component of the Burpee:
- D1: Hand Rel Merkins (150 total): The Push-Up! Chest-to-Deck Power.
- D2: Mtn Climbers (150 total): The Snap/Core Stability! The transition from the plank.
- D3: Jump Squats (150 total): The Jump and the Landing! Explosive power.
While one partner crushed the reps, the other ran a short distance and back, taking over the count. The men were quiet, the sweat was flying, and the camaraderie was high. Every man was pushing the limits and not letting his partner slack. Mission accomplished!
🐻 The Transition: Crawl/Lunge Fun
Just when the legs felt like concrete, we tested their willpower. We embraced the mantra: “If you can’t walk, crawl, if you can’t crawl, then lunge!”:
- 15 Yard Bear Crawl: Hitting the shoulders one more time.
- 15 Yard Lunge Walk Back: Deep, grinding work on the quads.
The five repeats were a testament to the Pax’s grit. We earned that pain!
🏃 The Final Push
Moseying back toward the flag. We stopped at 3 KINDA predetermined spots and just rounded off the workout:
- Stop 1: 10 Lunges (per leg)
- Stop 2: 10 Ranger Merkins (OYO)
- Stop 3: 10 FULL BURPEES! Our reward for building the machine—putting all the pieces together for a glorious, full-throttle Burpee. A fitting end to the building phase!
🧘 Mary: The Good Set
We assembled in the Circle of Trust for a much-needed core cool-down. The Good Set lived up to its name, with plenty of plank work broken up by LBCs, Box Cutters, and Flutter Kicks. Focus was on the lower abs, making sure we finished strong.
🙏 CoT: Naming the Strong
We counted off, and while no FNGs joined the gloom this day, the brotherhood was reinforced. The theme was brought home: We left no man behind, and we definitely didn’t leave anyone where we found them—we’re all stronger now.
BACKBLAST – 10/18/25 – Chipping Away @Sauer Patch
11 PAX came out on what turned out to be a beautiful morning for a beatdown. The weather cooperated and the rain stayed away. I was looking forward to the chance to see and Q the new AO. I brought a staple beatdown from the Indy area: the chip/chipper. Here’s what we managed and how it worked.
Warm up:
- SSH x 25 ic
- Windmill x 10ic
- Arm pretzel x 10ic
- Bean pickers x 10ic
- Apollo Slowmo x 10ic
- Short Pier lap
The Thang:
The goal was to complete 50 sets of each exercise on the board with all the PAX working together to complete the board. Do a set and clean off a tick mark. Only real rule is that you couldn’t do more then one set of the same exercise in a row. There were some bonuses for longer runs which made those disappear quicker.
- Coupon Complex x 10oyo
- Squat Thrusters x 10oyo
- Curls x 15oyo
- Two Arm Row x 15 oyo
- Sandbag cleans x 10oyo
- Deadlift x 15oyo
- WW3 x 10oyo
- Pull-ups x 3 (using whatever playground element)
- Skull Crushers x 10oyo
- Run/Mosey lap
- Small (around the pier)
- Med (to the far pier and back) = 3pts
- Large (pond lap) = 5pts
Mary:
- Coupon complex x 5ic
- Squat thrusters x 5ic
- Curls x 5ic
- Two arm row x 5 ic
- Cleans x 5 oyo
- Deadlift x 5 oyo
- WW3 x 5 oyo
- Skull crushers x 5 ic
- Fair Pier mosey stopping for pull ups
Moleskin:
That was the first time planning and Q’ing that type of a workout of me. Initially I was going to do a bonus for using heavy sandbags but decided against that right away in the beatdown. Guys still kept pushing w/ the heavier sandbags. We had a lot of 40/60lb bags in use and Boo Boo brought a 80lb that was getting some consistent use. Nice job working together and coordinating amongst the PAX as we went making sure that no exercise was completely neglected. It was great being back and Q’ing for my NWInd brothers!!
Until next time,
Scarecrow