When: 02/16/2021


Number of Pax: 2

Pax Names: Blade Runner, Lancelot,

Number of FNGS: 0

FNG Names:

QIC: Lancelot

The BackBlast:

It’s All American…Baseball & Presidents’ Day


5:15 am – 69  degrees, w/ 87 % humidity on a Florida Winter Day

QIC: Lancelot

Pax: Blade Runner

No one around & out of the darkness, Blade Runner runs up.

As we walk towards the baseball area, we both discuss the 5 core principles and how they play a significant role in F3

Men Only


Outdoors, Rain or Shine

Led by peers on a rotation

Ends in COT, Circle of Trust

Warm Ups:

Agitators, Michael Phelps, Arm Circles,  Mountain Climbers,  LBCs

-Mosey over to to the baseball field bleachers for

20 decline merkins

20 Jumps

20 step-ups

20 Dips

20 American Hammers

Bear Crawl from bleachers to the bike rack near parking lot. Lunges on the return trip to the Concession stand for wall workout.

Balls to the Walls, 1 minute

Wall Sit , 1 minute

5 Hand stand push ups

The Thang

Presidential trivia in honor of Presidents Day:

correct answers = exercise as listed on cones;

incorrect answers = double the number of exercises

6 stations with an exercise on each 


5 burpees 

20 LBCs 

10 merkins 

30 flutter kicks 

20 squats 

30 mountain climbers  

 ***Every 3 questions, run (1) lap around Parking Lot

Presidential trivia questions

Q: What does the “S” in Harry S. Truman’s name stand for?

A: Nothing 

Q: Which president made Christmas a national holiday?

A: Ulysses Grant 

Q: Who was the first and only U.S. president to serve non-consecutive terms?

A: Grover Cleveland

Q: Which president had turned down offers to play professional football?

A: Gerald Ford

Q: Which president was often mocked in the press for his unkept appearance?

A: Abraham Lincoln

Q: Though three presidents (Adams, Jefferson, and Monroe) died on the 4th of July, which president was the only president to have been born on that date?

A: Calvin Coolidge

Q: Which president hated his painted portrait so much that he eventually burned it?

A: Theodore Roosevelt

Q: Which president and his wife hold the record for longest married first couple?

A: Jimmy Carter

Q: Who were the four presidents that were assassinated?

A: Lincoln, Garfield, McKinley, and Kennedy

Q: What state produced the most U.S. presidents?

A: Virginia (8)


 Round of Marys

Muffin Tops (30 Seconds each side) ,  Box Cutters,  Carolina Drydocks,


Circle of Trust (COT)


Superhero Race Saturday, GrowRuck FL

Prayers to all.


Presidents Day quote on service: “Service is the rent we pay for the privilege of living on this earth

Blessed and honored to lead – Lancelot

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