When: 06/08/2021


Number of Pax: 5

Pax Names: Blade Runner, Olympus, Posh, Sir Wallace, Spinal Tap,

Number of FNGS: 1

FNG Names:

QIC: Olympus

The BackBlast:

I am so glad the Posh texted me the night before to “remind” me I was the Q today..that said, I had plenty of time to get a helluva beatdown put together.

Started, as always, with the 5 F3 Core Principles. We did the warmup, SSH, seal jacks, toy soldiers, bird feeders, imperial walkers, some new exercises I came up with for spine mobility (ask the pax present about these ones…) and mosi with some typically A-skip, B-Skip, ner.

The Thang

Stations (5 exercises, 1 min each)

  • Short swim, salsa dips, CDD, mountain climbers, Long swim
    • 10 burpees, run a lap
  • Push the rock, single-leg triceps dips, speed skaters, Freddie Mercuries, Open/close arms and legs
    • 10 squat jumps, run a lap
  • w/w superior, Half squat position (jump between wide and narrow stance), jump to plank and back to half squat position, 3 Merkins/10 mountain climbers, Moroccan night clubs, w/w inferior.
    • 10 jump lunges
  • Up/down arms legs, Cross hold, R lunge to knee drive; L lunge to knee drive, supermans (back extensions)
    • 10 speed skaters

All that in 45 min as we finished right at 6am.

Announcements: Outlaw run tonight, 5 k on Saturday.

Praises/Praires: Mr Clean recovery, all pax injured and in sad clown sydrome.


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