Backblast #283 – F3 Exercise testing panel

Preblast: I have the Q tomorrow at the GRCC track.  I am trying out a bunch of new exercises in the gloom and need your help as a test group.  Heavy objects (ruck, coupon) are needed.  Where are my HC’s?

AO – GRCC Track

30 degrees

[0530 – Core Principles recited.  Disclaimer given to 9 PAX] – Bald Eagle, Mad Cow, Roid Rage, Steam roller, Sex Panther, Kraut, Snoop, Little Brother, Hasselhoff (QIC)



Running across the short length of the football field (~50 yards) back and forth 3 times.

The Thang:

10 Bropees (partner burpees with a double high five at the end of each burpee)

1 lap around the track

5 Big Bro Sit-ups with a twist (BBS with twist to the right at the end with a high five, then to the left with a high five, and then in the middle with a double high five: 15 total sit—ups)

100 yard lunge walk with weight

15 OPP (overhead pull into a chest press, 4 ct move)

1 lap around the track

10 side tri-cep pushups on each side (thanks P90X)

100 yard Karaoke

Ascending Testicles (5 merkins flat, 5 merkins with feet 1 foot up the wall, 5 merkins with feet 2 feet up the wall, 5 merkins with feet 3 feet up the wall)

100 yard farmer carry

10 ruck/coupon get ups

1 lap around the track

10 Dragos (Basically a standing American hammer, where holding a weight twisting your torso, like Ivan Drago in Rocky 4 training montage)

1 lap around the track

10 imperial squat walkers

Circle O’ Curls (PAX arrange in a circle, each completing curls one after another until everyone is done.  While at rest, the weight is held at a 90 degree angle.  We got up to 200 for the 9 of us)

Count-O-Rama – Name-O-Rama



Bald Eagle has the Q on Saturday.


The beaches are safe,