The BackBlast:

Also present:  Puddin (F3 Lake Norman) and Slugger (2.0)

30 PAX on site for a Cavallino “ups & down” beat down. 73 degrees, 82% humidity and 12% chance of rain, it was a good morning to get everyone’s day started on the right track. A morning to work on our mental, physical and psychological men development. At 5:15am our F3 five core principles we disclosed.


Mosey around the parking lot

– first corner 15 SSH IC

– second corner for 10 merkins IC

– last corner 10 BBS IC

The Thang

PAX partenered up for a dora beatdown

Starting Point #1

250 LBCs

200 Side lunges

250 Ankle Taps LBCs

200 Side Straddle Hops

150 Merkins

150 American Hammers

200 Calf Raises

150 Big Boys Sit-Ups

Stop #2

5 Getups + 1 Burpees

Circle of Trust

Praying for Goob and Airwolf’s friends


We get excited when our life is moving in the right direction and everything seems to be flawless but unfortunately the unexpected “down” comes and our lives get tested. We need to be strong, be ready to handle these times:

The Ups and Downs

  1. Learn from our past

Focus on the present

Get the support we need


  1. Express ourselves

Acknowledge our emotions

Show our feelings


  1. Stop Point Fingers

Focus on our self


  1. Move On

Put a plan in place and into action

Thanks for the opportunity to Q!

Leave a Comment