AO: Bad Clown - Tuesday

When: 02/07/2023


Number of Pax: 6

Pax Names: Beta Max, Goob, Kotter, SnapShot, Spamalot, Spartan,

Number of FNGS: 0

FNG Names:

QIC: Goob

The BackBlast:

Tuesday at the Bad Clown- a comfortable 59 degrees and Christmas lights still adorning the palm trees,


At 5:15am, Goob ended the chatter and recited the 5 core principles.  He sent the bad runners away which left jut 4 of to play.  First order of business was the warmup- 10 SSH IC, 10 Imperial Walkers IC, agitators OYO, Michael Phelps OYO, and finally, 10 Windmill’s IC.  As promised in the pre-blast, Goob delivered a 0.0 workout; 0.0 does not mean easy though.  The Pax would be moving through a modified 4 corners.  Rather than the entire length of the turf, it was split in half since the mode of transportation would be anything BUT running.  At each corner lay a deck of F3 workout cards.  Upon arrival at the corner, the card revealed our fate.  The deck was shuffled and just randomly counted out into stacks of 11.  The only modification- all running cards had been removed.  Every other muscle group was fair game though.  But as it always happens, the cards stacked the exercises in one muscle grouping despite the random nature of display.  The order is not accurate but the punishment delivered is:

  • 90 second plank
  • 12 Bulgarian split squats
  • 25 monkey humpers
  • 12 hand clap merkins
  • 20 butt kickers
  • 16 standing lunges
  • 25 tricep dips
  • 25 American Hammers
  • 25 plank jacks
  • 100 arm circles on one foot (50 each direction)
  • 25 Squats
  • 18 reverse lunges
  • 25 merkins
  • 18 jump squats
  • 18 merkins
  • 14 squats
  • 25 Smurf jacks
  • 15 oblique crunches (each side)
  • 18 ranger merkins
  • 100 SSH

The mode of transportation between each station rotated between bear crawls, crab walks, and toy soldiers.  Fun was had by all.

Thanks for playing fellas.


  • Bridge-A-Life 5K this Saturday
  • Second F- Poblanos on Thursday at 6 pm


  • Kim (Stagecoach sister)
  • Mindy (Snapshot sister)

Always an honor fellas.  Come back next Tuesday for more.



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