Backblast #307 – A basic F3 beatdown

Preblast: Good morning gentlemen!  I have the Q tomorrow at the stairs.  I haven’t thought of anything yet, but a coupon will be required!  Who wants to get some in the gloom?

AO – Stairway to heaven

28 degrees and cloudy

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



Mosey lap around the AO

5 Motivators

Light stretching

The Thang:

We lined up to do suicide runs, using the parking spaces lines:

1st suicide: Do 5 Squat Thrusters at the base line.  Bear crawl to the 2nd line and do 2 merkins, mosey back.  Continue, increasing by 2 lines, added two merkins each line.  There was 20 lines total.

2nd suicide:  Do 5 coupon curls at the base line.  Mosey with coupon to the 2nd line and do 2 tri-cep extensions and mosey back.  Continue, increasing by 2 lines, adding 2 more tri-cep extensions each line. There were 20 lines total. 


15 Flutter Kicks (4 ct)

15 American Hammer (4 ct)

Count-O-Rama – Name-O-Rama



Forest has the Q tomorrow

Party at Bald Eagles on Saturday, bring chili for cook off and $20 experience gift

Bring clothes for donation to Bald Eagles party

Prayers for Dapends mother as she broke her leg

The beaches are safe,