Backblast #123 – F3 versions of workouts I saw on the Internet and other challenging things

It was balmy and rainy day in the gloom, so YHC took to the PAX to the Dungeon (AKA the parking lot of the Calder Plaza).  YHC had a few videos of partner exercises that appeared on his social media, so YHC decided to add some F3 flair and challenge to them for the morning beat down.

AO – Calder Plaza parking garage

39 Degrees, light rain.


[0530 – Core Principles recited.  Disclaimer given to 7 PAX] – Forrest, Mad Cow, Bald Eagle, Soft Spot, Basis Bro, Tiny Tommato, Hasselhoff (QIC)



20 SSH (IC)

10 Cherry pickers with a back clap


10 SSH (IC)

The Thang:


One PAX completed a people’s chair while the other PAX completed rotating blockees and burpees for 2 ½ minutes.  Flapjack

Partner Curls:

1 PAX completed 1 coupon curl, passed the coupon to the partner for 1 curl.  Worked up by ones until each PAX completed 10 curls.  55 total.

Weighted BBS:

2 PAX where on their 6 facing each other.  1 PAX completed a coupon BBS and then passed the coupon to other PAX waiting.  3 minutes total.

Basketball twists:

2 PAX were back to back passing the coupon to each other, similar to an old basketball drill.  1 ½ minutes to one side, then 1 ½ minutes on the other side.

Farmer carry sprint:

1 PAX completed a farmer carry of 2 coupons down one level of the parking ramp.  The other PAX ran down the stairs to meet him at the landing.  Coupons were exchanged and roles were reversed.  We completed this 8 times, or up and down the ramp x 3.

Circle O’Coupon:

                Say anything/Goblet squats – 10 (20 squats total)            

                Tricep extensions on your 6 – 15

                American Twists with coupon – 10          

Count-O-Rama – Name-O-Rama


    • Rucking will now be a scheduled event for the 1st and 3rd Sunday of the month at 5:30 p.m.  Every other rucking event will be treated as a black ops. 


The beaches are safe,