Went something like this... WAR  SSH - YHCSlow Mountain Climbers with calf stretches - Boone's FarmImperial walkers - KaySSH - Huffy The Thang - Dice partner work The Dice Partner upRolled dice to select exercises for 2 stations. P1 ran, acting as the timer. P2 did the exercise rolled by dice.Rotated twice through each station and the … Continue reading Skate Rats Friday backblast 4/9/21

Here's a shocker...YHC signed up for the Q a bit late last night.  Around 9:30ish.  But no one else had signed up, so there's that. Woke up this AM and still no one else had signed up to attend. I was glad Boone's Farm and Epstein joined the workout. Plus it was a beautiful morning. … Continue reading Skate Rats Saturday backblast – Dice

WAR - called on Pax to lead their favorites SSH x20IC YHCAbe Vigodas - DeliveranceSeam rippers - Hook'emChinooks - Broad sideGoofballs - Hand bells THE THANG - partner up and work through the following as many times as possible P1 CurlsP2 Run around skate parkSwitch P1 Copperhead squats (with weights?)P2 Run around skate parkSwitch P1 … Continue reading Backblast for Feats of Strength 3/15/21

I recently saw that this is the 40th anniversary of John McEnroe's meltdown at Wimbledon. Was that ball in or out? John knows.... Each member of the Pax was issued a Tennis Ball. Then we did some work... WAR - Called on Pax to lead their favorites SSH x15ic - YHCAbe Vigodas - GilmoreSeam rippers … Continue reading Backblast – Tennis Anyone? 3/12/21

With YHC in possession of Dr. Evil's weinke…13 Pax posted to re-live a super sucky Q from 4 years ago. It was 2/24/2017, my first post to F3, on a Flash Bang Friday, and the original Q was Dr. Evil.  I reminded the pax that all complaints should be directed to Dr. Evil. And modify … Continue reading Backblast Doctor’s orders 2021 edition

Perfect weather. 25 degrees and "felt like 17". But at least the skies were crystal clear. WAR - called on Pax to lead their favorites SSH x20IC - YHCDipping dots - BambiDean Vigodas - GilmoreFrank and Stein - DuvetSlow Hillbillies - Crankbait The Thang Visual representation of today's workout Van Halen - Jump Continuous Mountain … Continue reading Poison Ivey Backblast: Jump and Hop, v2.0

This was the last F3 workout of January, and I think we made it count. 8 pax posted for an hour of wintery goodness. Even Epstein had a long sleeve shirt and pants. The improv Q by Tardy went something like this…. Mosey around the back of the school. WAR - pax led their favorites … Continue reading F3 Backblast: Saturday Wintery Traveling Improv – 1/30/21

After driving a round trip of 2400 miles to Texas and back last week, YHC felt it was time to take the FOS Pax on another a road trip... WARM-O-RAMA. @Basketball courts. Called on Pax to lead their favorites... SSH x20IC led by YHCDipping dots led by BambiImperial squat walkers led by Dr EvilAbe vigodas … Continue reading Heavy Roadtrip 3.0 : Backblast for Feats of Strength 01/25/21

YHC was recently inspired by my 2.0's new trampoline. It's a great workout. Inspiration WAR SSHI called on Pax to lead their favorites. Here's what I remember...Peter Parkers (called by Slice and Dice, a real "crowd pleaser")Seam rippers (Change Order)Hillbillies (Handy) The Thang Go ahead and... Van Halen - JumpContinuous Mountain climbers. Burpee with each "jump" … Continue reading Backblast – Jump 1/13/2020 Northern Aggression

I was expecting to workout in some snow and ice. Slightly disappointed in the lack of wintery precip. But the comraderie made up for the weather forecast miss. WAR SSH x20IC led by YHC, TardyPax led their favorites:"small arm circles" x20IC led by Pacerimperial squat walkers x20 led by Dr EvilSeam rippers x20IC led by … Continue reading F3 improv at school six – backblast