Backblast #109 - Another Round on Me

YHC was leading his second Q ever. Due to cold temperatures, the AO was moved from the Stairs to the Calder for some fun in the Bunker. There was much running up and down…

Date – 2/19/2019

AO – The Bunker (Calder Plaza)

6 Degrees | 50% Humidity

[0530 – Core Principles recited. Disclaimer given to 9 PAX] – Basic Bro, Snoop, Forrest, Dapends, Mad Cow, Bald Eagle, Soft Spot, Rehab, Fresh Cream (QIC)


SSH (IC) x20
Cherry Picker with Back Clap (IC) x15
Squats (IC) x5
Finkle Swings (IC) x10
SSH (IC) x20

The Thang

The PAX moseyed down from the Calder to the Bunker where set up camp at the top of the ramp. From here, we would perform two exercises before going for a short run, alternating between running down the ramps and back up the stairs and vice versa. Exercises were as follows:

Squats (IC) x20, Freddie Mercuries (IC) x10, down ramps, up stairs
Freddie Mercuries (IC) x20, squats (IC) x15, down stairs, up ramps
Alternating lunges (OYO) x20, American hammer (IC) x10, down ramps, up stairs
American hammer (IC) x20, alternating lunges (OYO) x10, down stairs, up ramps
SSH (IC) x30, hold plank 20 seconds, down ramps, up stairs
Hold plank 40 seconds, SSH (IC) x15, down stairs, up ramps
Squats (IC) x20, Freddie Mercuries (IC) x10, ranger merkins (OYO) x10, down ramps, up stairs
Freddie Mercuries (IC) x20, squats (IC) x10, down stairs, up ramp
Burpees (OYO) x10

In all, PAX did 250 reps, held plank for a minute, and climbed 8 flights of stairs.

Count-O-Rama | Name-O-Rama
YHC shared some words of wisdom on qualities each leader should possess:

  1. Be self-aware; know yourself

  2. Always have an opinion

  3. Be decisive

How do you like them waffles?
-Fresh Cream

Backblast #108 - The Beast


YHC was hoping to setup the workout in the field, however upon arrival, the ice snow the past week has left the field in a very crunchy state. This was not ideal for a hour of non-stop movement.

Date – 2/16/2019

AO – John Ball Zoo

21 Degrees | 78% Humidity

[0700 – Core Principles recited. Disclaimer given to 8 PAX] – Basic Bro, Radio, Miss Daisy, Geppetto (FNG), Less, Bullwinkle, DM, Snoop (QIC)


SSH (IC) X20
Cherry Picker with Back Clap (IC) X15
Every White Guy at a Rap Concert - 30 Seconds
Squats (IC) X15
Mountain Climbers (IC) X10


The PAX moseyed the very short distance from the starting point to the third parking lot at the Zoo. THe PAX circled up and got their groove on to the Ghost Buster’s theme song with a good ol’ fashioned gut busters.

“Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!”

This resulted in slightly over 4 minutes of plank, 22 burpees, and a bunch of grooving during the plank jacks. There was some mumble chatter about how the tempo of the song was perfect for plank jacks and how we must have all looked.

The Beast

The PAX then split up in partners and the goal was to knock out a total of 666 reps together over the remainder of the workout.

Screen Shot 2019-02-17 at 10.19.32 PM.png

There were 5 cone lines setup across the parking lot and the plan was the first PAX in a duo was to drop at the start line and hold plank while their partner ran to the second cone and did 6 reps of the 1st exercise. After completion of 6 reps they would drop to plank position and yell done. The first PAX would then run from the start line, past their partner holding plank at cone 1 and perform 6 reps at cone 2 and drop to plank….you get the idea. After the 3rd cone both PAX would run to the last cone (Bropee) and do a single Bropee together and they would then perform the same 6 reps/plank method to get back to the start line with the person only doing reps at a single cone the way down starting back, so both PAX accounted for 18 of the 36 reps for a round trip.

It would take the PAX 18 and half trips to reach 666 reps.

The plan was to do the following exercises for each trip:
1 Merkins
3 Lunges
6 Squats
7 Mountain Climbers
8 Jump Squats
9 American Hammers
10 Merkins
11 LBC
12 Lunges
13 SSH
14 BBS
15 Squats
16 Mountain Climbers
17 Jump Squats
18 American Hammers
18.5 Merkins

The PAX got through 8 round trips, for a total of 288 combined partner reps, and it was observed that it was going to be difficult to make it to 666 reps with the remaining 20 minutes. We modified the cadence and removed the plank and both partners performed the 6 reps and moved onto the next cone, resulting in the same number of combined partner reps with a single trip to the bropee cone. In the end, the PAX was just shy of the 666 reps, by 3 one-way trips.

Count-O-Rama | Name-O-Rama
We welcomed Geppetto (FNG) to F3 Grand Rapids.

Drop It Like It’s Hot


Backblast #107 - Sharing the LOVE on V-Day

Being Valentine’s Day, pax were asked what exercises they LOVED (or hated)  as they HC’d, and YHC definitely was taking notes.

Pax: Mad Cow, Kraut, Miss Daisy, Forrest, BasicBro, Radio, Hasselhof, Fresh Cream, QIC Bald Eagle


20 SSH
 Stretches - Hamstring stretches & trunk twists

.75 Mile run downhill to the Bunker


After entering the Bunker, the pax shed some layers to adjust to the balmy temps.

First exercised was Reverse Al Gore Squats - the pax linked arms with backs against round column squatted, held, and stood back up. 5x

15x Merkins (per Hasselhof)
Reverse Lunges Down Ramp to Floor 2
10x Pistol Squats each leg (per Kraut)
Reverse Lunges Down Ramp to Floor 1
15x Dirty Hook-ups (per Mad Cow)

20x Freddie Mercuries (per Fresh Cream)
Bear Crawl to Floor 2
10x Burpees (per (absent) Snoop)
Bear Crawl to Floor 3
Merican Thunder (per Radio) 

BasicBro LOVES Dora type exercises, so we obliged (in a modified way) by starting at Floor 3 where 1 pax started with squats and the second pax started with LBC’s. The pax ran down the ramps to Floor 1 and ran up the stairs back to the start where they took over with the squats. The pax completed this circuit for 8 minutes.

Forrest LOVES penalty push-ups (what are those), so we finished with 15 merkins in cadence before running .75 miles back uphill to the AO starting point. 


- GrowRuck planning is underway for September in Chicago. 
 - Queen (diet) Challenge upcoming for March, stay tuned.
 - Need Q’s to sign up. Forrest, Radio & Fresh Cream said they would take next week.

- Bald Eagle out

Backblast #106 - Five Card Stud

YHC’s day job is starting to pick up…resulting in less planning time for this upcoming Q. Not sure what I was thinking when I signed up weeks ago. Anyway, this was to be my first ‘freestyle’…turns out, it’s a good time and it turned out to be another ‘good’ workout.

Preblast via Slack 2/12/19

YHC is taking HC’s for a workout entitled “Five Card Stud”. Who’s going to ante up?

AO – The Calder…actually the parking garage directly under The Calder

Environment - 22 Degrees Outside | Much Much Warmer Underground | 87% Humidity

[0530 - Core Principles recited.  Disclaimer given to 7 PAX] – Bald Eagle, Forrest, Basic Bro, Hasselhoff, Tiny Tomato, Gravy, MAD COW (QIC) 


Various Stretching

Image from iOS (2).jpg

20 SSH (IC)
20 Mt. Climbers (IC)
20 Merkins (IC)

Parking Lot Tracer -PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot.

Bear Crawls w/Escalating Merkins - PAX bear crawl until they hit the first column, then 1 merkin. PAX continue to bear crawl until next column, then 2 merkins. PAX continues exercise until escalating to 5 merkins…exercise continues by counting down merkins until PAX hits zero. (SMOKEFEST)

.5 to .75 Mile Run (wasn’t keeping track - just running) around the parking garage - at this point things were starting to heat up, in fact, Bald Eagle could be seen running without a shirt on…for serious.

Now that we are warmed up, its time for…

The Thang

Five Card Stud - YHC asked for two volunteers. First up - Tiny Tomato and Bald Eagle. Each person grabbed 5 cards from the F3 Workout Deck of Cards to assemble the best poker hand. They were allowed to switch out one card in their hand for one in the deck. The PAX who had the best poker hand won the opportunity to lead the PAX through the five exercises identified in their poker hand.

Tiny Tomato won the first hand of poker with the following exercises (performed in this order):

25 Burpees (OYO)
10 Rosalitas (IC)
10 Luges (IC)
100 Flutter Kicks (IC)
Backward Run

Next to step up, Basic Bro vs Hasselhoff. Basic Bro pulled off the best hand with:

10 Ranger Merkins (IC)
25 American Hammers (IC)
25 Freddie Mercury’s (IC)
25 LBC’s (IC)
Bear Crawls - which would turn into Bear Crawls with Escalating Merkins

YHC checked his watch…still had 10 minutes or so and we literally just completed some amazing exercises for the core. So, let’s ‘cool down’ with some more running.

.5 to .75 mile run - YHC ran the PAX down the parking ramps and then back up…only to take the stairs down and then run back up the ramps to the starting point.

Leaders Message (via Tiny Tomato):

Sisu - Sisu is a grim, gritty, white-knuckle form of courage that is presented typically in situations where success is against the odds. It expresses itself in taking action against the odds and displaying courage and resoluteness in the face of adversity, in other words, deciding on a course of action and then sticking to that decision, even despite repeated failures. It is in some ways similar to equanimity, with the addition of a grim kind of stress management.

Count-O-Rama | Name-O-Rama


- Q’s spots are open in February…Sign up.
- Hasselhoff inquired about a GoRuck Light in September.
- Bald Eagle asked for recommendations on a dieting challenge for the month of March
- Bald Eagle has the Q tomorrow (Thursday 2/14)

As always, its a pleasure,

Backblast #105 – Hold on Loosely

The forecast was miserable, but the PAX came in strong for pull and grip strength day.

AO – Stairs on Division

26 Degrees, Ice chunks blasting from the sky 

0530 - Core Principles recited.  Disclaimer given to 11 PAX – Bald Eagle, Dapends, Radio, Snoop, Basic Bro, Fresh Cream, Tiny Tom, Forrest, Gravy, Mad Cow, and Kraut (QIC).


2 Capri Laps around the snow covered parking lot


10 Cheery Pickers w/ Back Clap IC


The Thang

YHC agrees with OBT and Dredd that “Most of us face no existential threat more dangerous than choking on a chicken wing.  As a result, any man who wants to be a modern day warrior has to deliberately search for the hard things in life (if he wants to [have fun]) or everything he does will be easy (and thus work).”  To that end, YHC signed up for something CSAUP – The 2019 Spartan Race Ultra Beast Ohio, which is four months out.  With this week being the first week of race training, I thought it would be appropriate to share my sufferings with my F3 brothers.  IT’S GRIP/PULL DAY!

Set 1:

10 Dual Arm Swings with Coupon IC

10 Bent Over Row with Coupon IC

100m Farmer’s Carry with Coupon

Rinse and Repeat 4X total


Set 2:

Mosey to the Stairs on Division

Had to modify hear due to weather conditions – all PAX went to a landing on the stairs and got on their six under the railing

10 Horizontal Pull Ups IC

10 Horizontal Chin Ups IC

Rinse and Repeat 2X total

Mosey to Park

10 Reverse Lunges IC

Mosey to Stairs

30 Sec Horizontal Dead Hang

30 Sec Horizontal Dead Hang

15 Sec Horizontal Dead Hang

(Much mumblechatter was heard about this)


Set 3:

Mosey back to AO

10 High Pulls with Coupon IC

10 Deadlifts with Coupon IC

25m Bear Crawl with Coupon

Rinse and Repeat 3X – coupons were left out of the bear crawl for rounds 2 and 3


Set 4:




Announcements: Still a lot of Q openings in February, please look and see what you can fill.  Dapends is back and feeling better.






Kraut – Out.



Backblast #104 - Frigid Fingers, Smoked Shoulders

Winter has returned to the Mitten State. A week ago we had subzero temps and 20+ inches of snow - this melted early in the week as temps climbed from below zero to 50, but harsh winds yesterday brought back the frigid temperatures. The dashboard showed 5 degrees as YHC pulled into the AO.

Pax: Radio, Kraut, Snoop, Forrest, Miss Daisy, BasicBro, Less, Gravy, Hasselhof, QIC Bald Eagle. *Also had a FIFO FNG from the Running Club that meets after, left before he could be named.


Capri Lap
20x SSH
15 Windmills
15x Hillbillies
15x SSH
1:00 AMRAP Overhead Claps
11x Coupon Press & Hold
 :45 AMRAP Overhead Claps
10x Coupon Press & Hold
Arm Circles


The bone chilling temps altered the Q’s plan slightly (as mumblechatter commenced about fingers starting to turn purple), but nonetheless the pax got after it.

Groups of 3 -
1st Pax - Lunges under Ruck
2nd Pax - Farmer Carry
3rd Pax - Weighted Shoulder Raise

Rotate through each exercise every 20 yards.  The pax traveled 100 yards each way. Midway through, a SSH was had to get blood flowing back to the extremities.

The pax then partnered up. One partner ran around the parking lot ring (approx. 200 yards) while the other started a farmer carry. When the running pax caught up to the coupon carrying partner he took the coupons and the pax that had carried the coupons ran.

When the pax returned to the starting point, the partner who first did the farmer carry now assumed the Abyss Merkin position, while the other partner completed another lap around the parking lot. Flapjack after completing the lap.

The pax then split into a 4 corners (cake cutting) exercise. One group farmer carried coupons to the next group, that group bear crawled to the next corner, followed by a farmer carry, and a bear crawl. The distances didn’t make for a good flow, but the pax adapted and threw in merkins, squats, planks, and Al Gore holds to get a good workout in.

The pax then returned to where the workout started and completed 20 seconds of Superman’s while balancing on coupons. Well, all but Forrest who had fears of creating an explosive situation. The pax followed that up with a 5 & 10 Abyss Merkin Circle Merk. 


- Skiing/snowboarding/tubing tomorrow. Families invited. 

- GrowRuck has been confirmed in Chicago for September. 

- Coffeeteria after where we discussed the ‘Get Right’ Q source material. Solid discussion was had regarding what are stabilizing forces in our lives. Community & fitness rose to the top.

Bald Eagle out

BackBlast #103 - Millennium Men


It was a cold and icy morning in the gloom.  YHC has been on vacation this week and did not plan ahead for the workout, so he decided to go with an old reliable routine and make it a lot harder.


AO – GRCC track

Light rain, 32 degrees


[0530] – Snoop, Kraut, Miss Daisy, Roid Rage, Fresh Cream, Little Brother, Rehab, Forest, Bald Eagle, Hasselhoff (QIC)



20 SSH (IC)

10 Finkle Swings (IC)

The Thang:

YHC decided to a regular Dora work out and kick up a few notches.  People partnered up with coupons.  One partner would run 100 yards and return while the other partner completed the exercise with coupons.  Each group was responsible for 100 reps of 10 exercises (1000 or a millennium).

·         Merkins

·         Curls

·         Shoulder Press

·         Tricept Extensions

·         Dead Lift

·         Squats

·         Calf Raises

·         American Hammer

·         BBS

·         Back Rows

Count-O-Rama – Name-O-Rama


Skiing is planned for 3 p.m. on Sunday

We have surpassed our goal of 12 shirts for free delivery


Keep it Real,


BackBlast #102 - To The Bunker!

Wednesday- 29 degrees 98% humidity , ice

Core principles recited

Pax: Mad Cow, Tiny Tomato, Basic Bro, QIC Forrest

Q hid tire in the bushes prior to workout.

Warm up


20/cherry pickers /w back clap


25/ LBC

Q- determined it was smart to move rest of workout to parking garage due to icy conditions.

Walked carefully to the parking garage finding tire along the way

Did warm up lap around parking ramp

Split into 2 groups

Group A/ Did Tire flip , bunny hop to center then bunny hop out of tire , sprint across parking garage to wall . 15 Merlins sprint back

Group B/ 1- body builder, 5 burpees sprint to wall 15 LBCs sprint back

Flap jack

Rinse and repeat

Tiny Tomato went over proper lifting of the tire to help us all avoid injury;

Progress to get tire to wall was slow, so we Increased tire flips between exercises. And made it to the wall;

Count-o-rama / Name-o-rama

Forest discussed paying it forward without gratification.

Backblast #101 – A Ruckin’ Good Time

With the Suck it up Snow Ruck one month away, and increased interest in the GrowRuck and GoRuck, YHC decided it was time to get to work!

AO – Grand Rapids

30 Degrees


1900 - Bald Eagle, Mad Cow, Snoop, Forrest, and Kraut (QIC).


The Thang

Pax went for a 7.5 mile ruck, with minimum 20lbs ruck weight.  Starting point was Brewery Vivant.  We then proceeded east towards East Grand Rapids, south around Reed’s Lake, and back west along Lake Drive to the SP.  Road conditions were mixed, some areas were clear and easily passable while others were snow covered and or icy.  Target pace was 15 min/mile but we averaged closer to 16:20 after dealing with slick surfaces. 


With sore feet and shoulders, four of the Pax stopped at Brewery Vivant for a refreshing beverage after the Ruck. 


Kraut – Out.



BackBlast #100 - AMRAP galore!

YHC was a little worried about the ice, but the parking lot stayed just warm enough so it was full guns ahead! The QIC is going to be gone for a few weeks in NZD so YHC decided to avoid any “pizza parties” with this one.

AO – Stairs on Division

Environment - 31 degrees F, wet pavement - no ice, wind was 15 mph out of the E.

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – @MAD COW @Forrest @BasicBro @Bald Eagle @Rehab @FreshCream @Gravy @Stern (FNG) @Hasselhoff @TinyTom @Roid Rage (QIC)


That PAX who swears he can read the Q’s watch from up to 20 yards away. “This 7 minute AMRAP has to be over by now.” “Probably should head back for Mary to be safe.” “This has to be the last Mary exercise, I’m sure it’s 6:00 now."


A superior circumstance achieved by Movement.


1 Capri lap, SSH – 30X (Wash, Rinse Repeat),Ranger Merkins (20X)


Over head squat/Burpee Jump

AMRAP – 10 minutes

15X Over Head Squats w/coupon

15X Burpees – face coupon, burpee, jump over coupon, burpee

Extra 5 burpees at the end

Parking lot laps w/ coupon curls

AMRAP – 15 minutes

Run a lap – 15X curls (Wash, Rinse, Repeat)

Angle Grinder


Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin – 10X

American Hammers w/ coupon


IC – 30X (15X wash, rinse, repeat)

Simple today

Maori Proverb: “ Be quick to follow up an advantage.”

Backblast #099 - GROUNDHOG DAY (1993)

YHC signed up for the Saturday Q without checking the calendar. As the date 2/2/19 drew closer, YHC noticed that his calendar stated it was Groundhog Day. A shit eating grin stretched across my face…YHC loves to theme a workout.

Prior to the start, YHC did a drive-by of the AO and secretly dropped off (3) 40 pound sandbags for the PAX to find later…the area was plowed, weather was good - let’s do this…

Preblast via Slack 2/1/19


Who's a HC?

AO – The Zoo

Environment - 15 Degrees | A much welcomed break from the polar vortex

[0700 - Core Principles recited.  Disclaimer given to 12 PAX] – Bald Eagle, Forrest, Snoop, Kraut, Roid Rage, Dungeon Master, Soft Spot, Basic Bro, Hasselhoff, Les, Fresh Cream, MAD COW (QIC). 


10 Cherry Pickers w/ Back Clap
Various Stretching

20 SSH (IC)
21 SSH (IC)
22 SSH (IC)
20 SSH (IC)
20 SSH (IC)

After repeating the SSH exercise five times (SSH’s are kind of my thing), the PAX started to pick up on the theme of Groundhog Day. Following the warm-up, we mosey over to the circular drive near the John Ball Park entrance only to find the (3) 40 sandbags that have been dropped earlier.

The Thang

YHC assumed everyone has seen the movie “Groundhog Day” with Bill Murray. The PAX nodded in agreement. YHC then asked “What year did the movie come out?” Various answers were thrown out, but the correct answer was 1993.

The PAX counted off in 3’s…with Forrest starting the count at 3. So, the PAX counted down 3, 2, 1…3, 2, 1….3, 2, 1,…3 groups were formed. The PAX were issued instructions that they would remain in their group and the following routine (based on the year Groundhog Day debuted) would be followed for the entire length of the workout:

1 - Bodybuilder (IC)
9 - Merkins (IC)
9 - LBC’s (IC)
3 - Laps around the circular drive (0.06 mile/lap)

The PAX ran around 4.25 miles for Groundhog Day (snow not pictured).

The PAX ran around 4.25 miles for Groundhog Day (snow not pictured).

After giving the instruction, the PAX were informed that a 40 pound sandbag was to be carried during the run. Didn’t matter to the Q how this was done, but the sandbag needed to make its way around the circular drive.

A goal was set - 50 laps would equal 3 miles. Meaning, the goal was to complete 17 circuits of the above workout. We didn’t hit that goal, but the PAX got really close…a lot closer than YHC would have imagined.

Now because Bill Murray’s character would start his day in bed and end his day in bed, the PAX would end the workout the same way they began - with SSH’s.

20 SSH (IC)
20 SSH (IC)
20 SSH (IC)
20 SSH (IC)
25 SSH (IC)

Leaders Message:

Groundhog Day - A cynical TV weatherman finds himself reliving the same day over and over again when he goes on location to the small town of Punxsutawney to film a report about their annual Groundhog Day. His predicament drives him to distraction, until he sees a way of turning the situation to his advantage.

Count-O-Rama | Name-O-Rama


- Hasselhoff hit his goal for the Polar Plunge and will be jumping tonight at 5 PM at The Score
- F3 gear is now available. We need at least 12 pieces for the order to run.
- Cannonsburg Ski Area trip is scheduled for Feb. 10. Cheapest rates available.


Lord, help us remember that no matter the predicaments we find ourselves in today, this week or this month…grant us the strength and wisdom to turn our situation into our advantage. Amen!

As always, its a pleasure,

Backblast #098 - Stir Crazy Shuffle

The coldest week in decades has caused all sorts of disruption - school closings, canceled flights, and businesses closing early or altogether for the week. One thing that has remained constant - the men of F3 have continued to hold the torch without missing a beat.

Temperature: -5 degrees F
Wind Chill: -21 degrees F

Pax: Gravy, Mad Cow, Kraut, QIC Bald Eagle. (DM was thwarted by the snow plow, many other pax smartsacked it)

The disclaimer was given ahead of time to not risk travel if conditions felt unsafe for any pax, and the burpee penalty for being tardy was suspended. Pax were given the pre-blast of where we would be so no pax would make a foolish decision on the roads in an attempt to avoid burpees.

Mad Cow was first to the AO, followed by YHC Bald Eagle, Gravy pulled in just after BE, and Kraut showed as we were just starting the Warm-o-rama. The weather was effing cold. The mission was to keep it simple and get right after it.


SSH - 20
Arm Circles - 15 / Flapjack
Finkle Swings - 15 / Flapjack
Slow Toe Touches - 3x for a slow 10 count

Mosey to Parking Garage

As the weather gets cold, brain function really does slow down, so YHC knew we needed to maintain as close to continuous motion as possible.


We started at the top of the parking deck. A certain exercise was given for each corner.
Corner 1 - Merkins
Corner 2 - Jump Lunges / SSH’s
Corner 3 - Big Boy Situps -> WW II Sit-ups | Cat/Cow
Corner 4 - Jump Squats

We started with 1 rep of merkins, then ran to do 2 jump lunges, and continued with an ascending number of each exercise until we reached the bottom of the 3-4 story parking deck. When we reached the bottom, we ducked into the staircase and did a sprint to the top of the indoor stairs and back down. The pax gathered again at the bottom and started to climb while continuing each prescribed exercise. I believe the pax reached approximately 20 reps before reaching the top of the deck again.

It was here where the pax saw a snow covered area on the ramp and wrote “F3” in the snow to tag our AO. The pax snagged a picture and then proceeded to run down the outside ramp (yes, there are multiple) all the way to the bottom, before climbing the indoor stairs once again. Continuous motion was a focus to keep the blood flowing.

Regardless of the constant motion, it was here where YHC could have used a merkin pelt - despite advice to protect one’s “fingers, toes, penis & nose,” the cold was having its way with one of these sensitive areas (despite being triple layered). This prompted a mosey back to the AO and an expeditious Circle of Trust.

Announcements were kept short & sweet. Prayers were for warmth & safety.

TRUTH NUGGET - Winter in the North brings clarity and forces us to focus on the essentials & important things in life. Think about these things. Also, keep it simple.

Stay warm & safe.

-Bald Eagle

Backblast #097 - Countdown to Zero

Date – 1/30/2019
AO – Calder Plaza

-2 Degrees | Bone Chilling Humidity

[0530 – Core Principles recited. Disclaimer given to 3 PAX] – Tiny Tomato, Forrest, Gravy (QIC)

Plenty of Mumblechatter online in the 36 hours prior to post. Due to extreme weather and poor road conditions, most PAX smartsacked in the interest of living without frostbite or vehicle damage.

Upon arriving, three facemasked PAX moved immediately underground into the government parking ramp and discovered it to be completely windless and heated to at least 35 degrees. Extra layers were shed and we moved directly into

The Thang - Countdown to Zero

All counts were given in reverse order, and one “Zero Burpee” was performed after every 1 count.

Exercises as follows:
20 x side straddle hops (IC), 1 burpee

Run the length of the garage

19 x Merkins (OYO), 1 burpee

Run the length of the garage

Repeated in a declining count fashion until total count was 110 SSH IC, 100 Merkins, 20 burpees. Final 3 rounds of Merkins were completed as Clerkins just for extra fun.

Next exercise, with some modified counting in the interest of time:

15 Ski Jumpers , AKA alternating hop lunges (IC), 1 burpee, run

14 Jump Squats from an Al Gore, together, 1 burpee, run

13 Ski Jumpers , AKA alternating hop lunges (IC), 1 burpee, run

12 Jump Squats from an Al Gore, together, 1 burpee, run

11 Ski Jumpers , AKA alternating hop lunges (IC), 1 burpee, run

10 Jump Squats from an Al Gore, together, 1 burpee, run

5 Ski Jumpers , AKA alternating hop lunges (IC), 1 burpee, run

4 Jump Squats from an Al Gore, together, 1 burpee, run

3 Ski Jumpers , AKA alternating hop lunges (IC), 1 burpee, run

2 Jump Squats from an Al Gore, together, 1 burpee, run

1 Ski Jumpers , AKA alternating hop lunges (IC), 1 burpee, run

1 burpee, run

PAX put extra layers and facemasks back on and moseyed back to the Plaza AO.

Count-O-Rama | Name-O-Rama

QIC made the wisdom short and sweet: Even when things are tough, keep going. And stay warm.

  • Gravy

Backblast #096 - A Day in the Afterlife of Sisyphus

Date – 1/29/2019
AO – GRCC Track

12 Degrees | 80% Humidity

[0530 – Core Principles recited. Disclaimer given to 8 PAX] – MAD COW, Bald Eagle, Snoop, Gravy, Tiny Tomato, Forrest, Dungeon Master, Fresh Cream (QIC)

VQ for the YHC. Most of the posting PAX signed up for getting a history lesson on Sisyphus of Greek mythology. King Sisyphus was quite adept at cheating death, and after humiliating the gods on multiple occasions was condemned to a grueling fate in the afterlife: roll a boulder up a hill. Only when he nearly reached the top, the boulder was enchanted to roll back down the hill. And so PAX would get to experience going up and down multiple rep hills. Due to extreme wintry conditions, some posting PAX were unable to make it. The normal Tuesday AO was moved to the GRCC Track so we could work out in the nearby parking garage.


15 SSH (IC)
10 sprinklers (IC)
10 cherry pickers with a back clap (IC)
10 windmills

The Thang

The PAX moseyed over to the GRCC parking ramp.

Exercises would be done in cadence at first, then the PAX would run up a short ramp, do the same exercise + 5 reps on his own, run back down the ramp, do the original number of exercises on his own. Those finishing quicker were to hold plank until the entire PAX had finished.

Exercises were as follows:
5 x burpees (IC), run, 10 x burpees (OYO), run, 5 x burpees (OYO)
10 x ranger merkins (IC), run, 15 x ranger merkins (OYO), run, 10 x ranger merkins (OYO)
15 x American hammers (IC), run, 20 x American hammers (OYO), run 15 x American hammers (OYO)
20 x squats (IC), run, 25 x squats (OYO), run, 20 x squats (OYO)
15 x American hammers (IC), run, 20 x American hammers (OYO), run 15 x American hammers (OYO)
10 x ranger merkins (IC), run, 15 x ranger merkins (OYO), run, 10 x ranger merkins (OYO)
5 x burpees (IC), run, 10 x burpees (OYO), run, 5 x burpees (OYO)

PAX moseyed back to the AO.

Due to time constraints, PAX was prevented from facing the full Thang as originally planned, which would have incorporated an additional 65 squats and 80 SSHs. YHC was generally happy with how the workout went, and despite some miscues in counting, is looking forward to future Qs.


YHC shared the following insights on compassion:

“Today I want to talk to you all about compassion. It’s easy to be compassionate for the less fortunate and the hurt. It’s much harder to be compassionate towards ourselves in the face of our failures. We all face struggles, whether that’s addiction, anxiety, depression, anger, lack of motivation or maintaining a diet. As men, our instinct is to try to beat those struggles into admission, to force them to our will, but more often than not it ends up feeling like we’re pushing against a brick wall. I challenge you all as you go forth into your days to face these challenges with compassion, to stop and get curious about them, and to ask yourself why. Be mindful of your thoughts and feelings, and embrace your struggles not as something to subjugate, but as something to embrace with kindness, then move around. “

Count-O-Rama | Name-O-Rama


Congratulations to Snoop who has accepted one of twenty-two offers made on his house!

PAX is planning a ski/tubing outing. Speak with Bald Eagle for details.

How do you like them waffles?

-Fresh Cream

Backblast #095 - “ He who is outside his door has the hardest part of his journey behind him”

Preface: This backblast has an alternative title of “the backblast that was posted late”. My apologies to those who rely on reading these on the daily.

Everyone who went to Kraut’s CALDER beat down on Wednesday was hurting Thursday morning, so the mumblechater was running high starting with the HCs and it kept on rolling through the workout. This workout was a grind, but I appreciated the PAX showing up and giving it what they had.

AO – GRCC Track

Environment - Decent light from the hospital, 27 degrees F, crisp ice layer on the snow, wind was 12 mph out of the WNW.

[0530 – Core Principles recited. Disclaimer given to 6 PAX] – @MAD COW @Forrest @BasicBro @Bald Eagle @Rehab @Roid Rage (QIC)

Lexicon of the day

MICROFLEXING Small, almost imperceptible muscle flexes that occur when the temperature falls below a given threshold for the PAX. Often confused with shivering. (e.g. “You cold, man? You look like you’re shivering…” “Nope, I’m Microflexing…”)


Capri Lap – 1X around track, Laugh-Out-Louds w/a HA (Cherry Picker) (15X – IC), lunge with spinal twist (aka the world’s greatest stretch) - 30 second hold each leg, Ranger Merkins (15X – IC)

I had some good fun with the IC Laugh Out Louds - the PAX were laughing and we did sound like a bunch of idiots out there.




Pax lays flat on the ground in a line, Q says go. Everyone hops up similar to recovering from a burpee, and sprints 4 steps, then dives down flat on the ground remaining in line.

-        Australian Snow Angel (20X – IC)

Belch back to starting point

-        Colt 45

Modified Spartan


Sprint across field – 1X Squat. Mosey back to starting point – 1X curl. Increase until you do 20X of each. YHC gave the signal to start at each round, but other than that, it was you vs you. We started running short on time, so we ended at 17, but with a belch down and back instead of a sprint. @Basic Bro helped me out and encouraged we end with one more sprint at 20X squats and curls.

Ranger Merkins


It was too damn icy on the track to perform some dirty hookups at the wall, so the PAX circled up and we performed 15X ranger merkins - IC, instead.

Angle Grinder


Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin –—— 5X


Dutch Proverb: “ He who is outside his door has the hardest part of his journey behind him”

Count-O-Rama, Name-O-Rama, Prayer

Rage of Roids - OUT

Backblast #94 Weather - Polar Vortex

January 26, 2019
AO: John Ball Park

Temperature 0   l  78% humidity l  2MPH wind

Core principles  and disclaimer  recited to 10 PAX

Mad Cow, Basic Bro, Fresh Cream, Forest, Kraut, Snoop, Roid Rage, DM, Less, QIC Soft Spot.

YHC was excited to take Q today and ready to get back to posting throughout the week. Wanted today to be a good challenge to start back up and finish the week. With the temperatures dropping from the polar vortex I saw a Weather themed post was appropriate. YHC is not a fan of bear crawls. What better exercies for the weather then crawling around in the snow like polar bears.


The PAX circled up with our coupons. 

31 SSH  for a little extra credit

Next we did a Capri lap to form the polar vortex and placed our 10 cones.

We circled up for our global warming session.

PAX started in Al Gore and shuffled to the right. After a few circles we stopped and performed curls with  a coupon.  Back to  Al Gore and shuffled left to the next stop, performed triceps extensions with the coupons.  Another Al Gore shuffle to the right. Next we performed 20 American sledgehammers. (American Hammers with a coupon). Last Al Gore shuffled back left to the last stop of 10 Cherry pickers with a back clap.  

The Thang

The Polar Vortex is similar to a bearmudea triangle. We would polar bear crawl (bears and blocks in the snow) to each cone. When we reached a cone we would perform a Blocky. The vortex was large and spaced out with 10 cones.

There was some mumble chatter from the PAX as YHC explained the venture we were able to take.

Due to the size of the polar vortex YHC gave a few recommendations for modification including walking lunges, walk the coupon between cones and just leaving the coupon all together to perform bear crawls and Burpee‘s.  
There was much more mumble chatter as the PAX went throughout the vortex. Many including YHC that needed to modify to make it through all 10 cones.  The placement of the cones were at random and some of the sections brought more challenge. Many of the PAX finished and started a lap as the 6 worked to hit the last cone . The PAX gathered at the last cone to finish the last set of blockies. After we completed the vortex the PAX circled up for some core work. 


There was enough time left to finish off the weather themed beat down with a hurricane hoedown. YHC did a quick demonstration starting with hands raised in Hallelujah and a 4 count flutter kick, immediately going to a reclined position and more flutter kicks, finally finishing up with going back to regular flutter kicks.  In my explanation YHC forgot that LBCs were part of the last set.

The PAX completed the latter of Hurricane Hoedown just in time.

Count-o-Rama / Name-o-Rama


Bald Eagle set up a ski trip on Feb 10 at Cannonsburg

Kraut is going to launch a Mudgear order - Watch for that

Basic Bro brought up HDHH and a ruck to the ball park in February. Stay tuned for more details as plans develop

That’s a wrap - Soft Spot

Backblast #093 – C-A-L-D-E-R

With a very gloomy outlook in the forecast, YHC decided that the best approach would be a routine workout.

AO – Calder Plaza

32 Degrees, light mist

[0530 - Core Principles recited.  Disclaimer given to 8 PAX – Bald Eagle, Mad Cow, Dungeon Master, Miss Daisy, Hasselhoff, Basic Bro, Tiny Tom, and Kraut (QIC).



25 SSH

10 Cherry Pickers w/ Back Clap

2 Capri Laps around La Grande Vitesse


The Thang

YHC created a special routine in honor of the AO – CALDER 616.  Calder Plaza is where we meet on Wednesdays, and 616 is the area code for Grand Rapids. The Pax paired up, with one of them doing reps of the exercise while the other completed a lap around the plaza.  The teams alternated until all 616 reps were completed.  Start over if you finish early.

C – Coupon Curls, 102 Reps

A – Alternating Lunges with coupon, 102 Each Leg

L – LBC with coupon, 102 reps based on a four count

D – Deadlifts with coupon, 102 reps

E – Elf on the Shelf with coupon, 102 reps each side

R – Rows with coupon, 106 reps.

Rinse and Repeat as necessary until the end.  Everyone finished! 

Cool down lap and a brief stretching session.

Count-O-Rama | Name-O-Rama


YHC Shared the following quote “What you are and what you become, depends on how you use your time.  The billionaire and the beggar both have 24 hours, every day….You cannot stop a day, you cannot stop an hour, but you can control how it will be used.”  - Unknown author, video linked below.

Many thanks to the HIM who made good use of this hour in the Gloom.



Be friendly!  As a group of HIM F3 can have people with differing opinions.

Gear Order should go live this week.

Much discussion about Rucking.


Kraut – Out.

BackBlast #092 - A good F3 workout

Who’s ready for ‘A good F3 workout’? PAX please stand up.

AO – Stairway to Heaven

Environment - F’in Cold | 11* with wind chills bringing the temp into the negatives - BRRR

[0530 – Core Principles recited. Disclaimer given to 12 PAX] – Bald Eagle, Tiny Tomato, Dungeon Master, Gravy, Kraut, Rehab, Basic Bro, Snoop, Fresh Cream, SPLITTER, Roid Rage, MAD COW (QIC)


Various Stretching
10 Cherry Pickers w/Back Clap (IC)
10 SSH (IC)
10 Merkins (IC)
10 Mountain Climbers (IC)

Its too cold to do anymore. Let’s get this THANG going.


ROUND 1 – 5 burpees, 1/3 mile run
ROUND 2 – 5 burpees, 10 merkins, 1/3 mile run
ROUND 3 – 5 burpees, 10 merkins, 15 LBCs, 1/3 mile run
ROUND 4 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 1/3 mile run
ROUND 5 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 1/3 mile run
ROUND 6 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 35 American Hammers, 1/3 mile run
ROUND 7 – 50 side straddle hops

Leaders Message:

“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come.”  - Joseph Campbell


Lord, help us remember that nothing is going to happen to us today that together we can’t handle. Amen!


- Kraut has the Q on Wednesday.

As I always say. Gentlemen, its been a pleasure,
- The original MAD COW

BackBlast #091 - Hoff's Ladder

It was a frigid morning in the gloom and what a great opportunity to test the PAX’s mettle by having a strong beat down with a wind chill of 1 degree.

AO – John Ball Zoo

18 Degrees (1 Degree with wind chill), Light snow. 

[0700 – Core Principles recited.  Disclaimer given to 11 PAX] – Forrest, Roid Rage, Fresh Cream, Soft Spot, Basic Bro, Less, Karaoke, Bald Eagle, Mad Cow, Kraut, Hasselhoff (QIC) 


20 SSH (IC)
10 Finkel Swings (IC), flap jack
20 SSH (IC)

The Thang:

Hoff’s Ladder:

We moseyed over to the hidden hill.  There were three designated rungs placed on the hill (25% up, 50% up and 75% up).  The PAX would run to a rung and return to the starting point, and completed and exercise from the deck of death.  The PAX would run in the following order: 1st rung, 2nd rung, 3rd rung, 2nd rung, 1st rung.  At the end of the last rung, we completed 100 SSH (IC) as a group.  We then moseyed back to the AO.

Circle O’Coupon (2 sets)

  • 10 Curls

  • 10 Tri-cep extensions

  • 10 Shoulder presses

  • 10 Goblet squats

  • 10 LBC

  • 10 American Hammers w/coupon

Count-O-Rama – Name-O-Rama


  • Mad Cow has the Q on Tuesday

  • Kraut has the Q on Wednesday

  • Roid Rage has the Q on Wednesday

  • Soft Spot has the Q on Saturday

  • We welcomed “Less”, with prior F3 experience in North Carolina

Keep it real,


BackBlast #90 - Dungeons and Dragons

All of the posting PAX signed up for getting their nerd on this morning with a D&D inspired beatdown. Our goal was to explore a dungeon in Grand Rapids (parking ramp) by clearing each parking level with a number of reps (Attack points).  As we got deeper into the dungeon, the levels were harder to clear as the rep count increased.

Date – 1/17/2019

AO – GRCC Track

21 Degrees | 82% Humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – MAD COW, Bald Eagle, Basic Bro, Kraut, Rehab, Radio, Miss Daisy, Hasselhoff, Fresh Cream, Forrest, Snoop (QIC)


Capri Lap
20 SSH (IC)
15 Mountain Climbers (IC)

The Thang

The PAX moseyed over to the GRCC parking ramp top level.

YHC laid out the following rules:
We have two dice, a D20 and D10. The D20 would indicate the number of reps and the D10 would indicate what exercise we were to complete.  At the top level, we had to complete 15 reps to clear the level and go deeper, but the rep count would increase as we went deeper into the dungeon. If we were to roll a 1 on the D20 (Critical Failure) the rep count would go back to 0 for that level.

The dungeon had 5 levels, so the rep counts were as follows:
Top Level – 15 Reps
Level 4 – 20 Reps
Level 3 – 25 Reps
Level 2 – 30 Reps
Middle Courtyard – 50 Reps

The D10 Exercises were:

2-ALT Lunges (OYO)
3-SSH (IC)
4-Jump Squats (IC)
5-LBC (IC)
6-Merkin (OYO)
7-Squats (IC)
8-American Hammers (IC)
9-Smurf Jacks (IC)
10-Burpees (IC)

As we descended into the dungeon, much mumble chatter ensued about weighted dice, as we seemed to do 2 rounds of ALT lunges on each level.  Apparently it was leg day. Unfortunately, we made it through the entire dungeon without rolling a critical failure or burpees. The PAX got off easy.

When we go to the courtyard, the PAX found the item of immense value we were searching for. YHC stopped by the parking lot on the way to the AO to drop off a golden spray-painted coupon.  The PAX then performed a High Knee Indian Run back to the AO while the person in the back did 2 squats with the Coupon.

Once back to the AO, the PAX circled up for a round of Circle Burp. After the high knee run, what better than more high knees?  The PAX was instructed to do high knees while we went around in the circle calling out down. When the first PAX calls down, everybody did a burpee, then continued to do high knees. 11 PAX = 11 Burpees and many high knees.

We ended the beatdown with a couple of core exercises:

LBC (IC) X20
BBS to World War One (OYO) X15


YHC read a portion of this morning’s QSource blog post on the Law of Legacy:

“LEGACY: What a Virtuous Leader leaves behind through the Effective performance of his Mission during his life.

I believe that every person leaves some kind of legacy. For some it’s positive. For others it’s negative. But here’s what I know: we have a choice about what legacy we will leave, and we must work and be intentional to leave the legacy we want.

Know the legacy you want to leave. Most people simply accept their lives—they don’t lead them. I believe that people need to be proactive about how they live, and I believe that is especially true for leaders. Someday people will summarize your life in a single sentence. My advice: pick it now!

Live the legacy you want to leave. I believe that to have any credibility as a leader, you must live what you say you believe. If you want to create a legacy, you need to live it first. You must become what you desire to see in others.

Count-O-Rama | Name-O-Rama


Merkins have way more meaning than we thought.  See Bald Eagle for more information.

Kraut it putting together the order for Grand Rapids printed items from the Mud Gear Store and looking for feedback on the selected items. See the communication in the #Comz channel for more information and put in your order.


Drop it like it's hot