Backblast 027 – The Spartan

To begin the workout, I allowed the PAX the opportunity to choose what we were going to do this gloom. The Spartan? Or the Special Forces workout? Q note: not one PAX knew what either workout would entail. All but one chose the Spartan…so, off we went. Truth is, there is no bad choice…both workouts are insanely brutal.

Welcome back Reba!!

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – Bald Eagle, Tiny Tom, Dungeon Master, Roid Rage, Basic Bro, Splitter, Forest, Candy Stiper, Reba, Sponge Bob, MAD COW (QIC)


20 SSH (IC)
21 Cherry Pickers w/Back Claps (IC)
20 Sun Gods (IC)

The Thangs    

Spartan – PAX line up and sprint 100 yrds, do 10 merkins at the finish and briskly walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 Merks.

NOTE: PAX was able to complete only 17 of the 30 sprints required to complete the Spartan.

Indian Plank on Brick Wall –  Pax lines up and planks with feet up on wall.  First Pax does derkin then sprints to other end of line to resume plank.  Each Pax repeats the derkin/sprint until entire length of wall has been traversed.

Count-O-Rama | Name-O-Rama


–        Sign up for your route during the Beer City Relay on August 25th
–        Money is due for the F3 Grand Rapids shirts
–        Pre-order is up on the F3 Gear Store. Long sleeve options are to be added soon:
–        Roid Rage has the Q on Saturday at The Zoo

My pleasure,