Back Blast- Feats of Strength 9/21/2020

8 PAX gather at the basketball court to pump some iron: (@Mulligan, @Checkbook, @Hook em, @Epstein, @Bambi, @Trady, @Dr Evil (late) and YHC Flounder.

After skipping the F3 mission statement and disclaimer we moved straight into short Mosey toward the Cul-de-sac so we could cheer on @Checkbook as he made his way back to the basketball court for Warmaroma.


  • High Knees
  • Side Straddle Hops
  • Abe Vigoda’s
  • Seam Rippers

Thang: three (3) round of (10) pain stations.


  • Goblet Squats (35lb Kettlebell)
  • Mountain Climbers
  • Alternating Single Arm DB or 25lb Kettlebell Swings
  • 50lb Plate Chest Press on Stability Ball
  • Split Jumps w/ DB
  • Curls (30lb DB thanks to @Tardy)
  • Bent-over Rows
  • Plank Rows
  • Reverse Lunge w/ Twist
  • Squat w/ Overhead Press


  • Nolan Ryan’s
  • Box Cutters
  • Superman
  • American Hammer (15 turned to 25IC) Thanks @Bambi

Prayer Concerns & Joy’s

Men & women in blue

Mulligan’s brother John

Pat Turner back safe and in an assisted living facility

@Hook em led us out!

Always an honor and privilege to lead this group of fine men! Hope you got enough.