BackBlast #037 – F3 Workout Deck of Cards

The workout would center around the newly arrived F3 Workout Deck of Cards and I didn’t put any other thought into the workout. But, upon arrival to the AO, I thought to myself, this would be a whole lot more fun if we ran around downtown Grand Rapids. So, there we went – a classic String of Pearls.

AO – Hospital Hill
Beautiful Gloom | 48 degrees | 90% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – Bald Eagle, Dungeon Master, Roid Rage, Splitter, Forest, Little Brother, Stalin, Hasselhoff, Dapends, Miss Daisy, MAD COW (QIC)


1 Capri Lap around the track

The Thang:

Pearls on a String – The PAX ran around downtown Grand Rapids eventually totaling about 2.25 miles according to Bald Eagle. Throughout the run, we would stop periodically to pull card(s) from the F3 workout deck of cards. I can’t remember all the exercises that were performed, but some highlights included:

  • 25 Smurf Jacks – on a 4 count – directly followed by squats, brutal

  • Patty Cake Merkins in front of WoodTV

Q-Note: A story was told about the Go Ruck Selection. The Q mentioned that someone asked an instructor how many reps the guy had to do. The reply was simple “all of them.” Keep that in mind, no matter what we are asked to do, keeping going until the task has been finished.

Count-O-Rama | Name-O-Rama


  • Tiny Tomato has the Q on Saturday at The Zoo

  • Bald Eagle is moving and would like some help in a couple of months

Best regards,