Backblast #162 – 7 of Diamonds

I find a lot of the workouts / new exercises / etc. via Twitter. Bono (F3 ENC Crossbones) shared an exceptional backblast where he put a lot of time and effort into explaining how a Q should be running the workouts. The backblast was entitled ‘Q School – Prepare with a Purpose.’ After reading and very impressed, I decided to pay homage to Bono by doing things with a purpose.

Here is the link to the original Bono backblast:

Preblast via Slack 5/15/19

MAD COW on the Q – Thursday morning. Who’s ready to play the ‘7 of Diamonds’ card?

AO – Hospital Hill

Environment – 52 Degrees | 82% Humidity | Beautiful

[0530 – Core Principles recited.  Disclaimer given to 13 PAX] – Hasselhoff, Basic Bro, Bald Eagle, Forrest, Radio, Roid Rage, Snoop, Repo, Pac Man, Stalin, Miss Daisy, Othello (F3 Mint Hill) & MAD COW (QIC) 


Disclaimer (straight from Bono): Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. I have no training nor certification. This will be difficult, and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where we found them. Aye?”

Various Stretching

10 SSH (IC)
10 Squats (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 Werkins (IC)
10 Ranger Merkins (IC)
10 BBS (IC)

Capri Lap

The Thang

7 of Diamonds – The Q finds a diamond and a single exercise is performed at each point in multiples of 7 for seven rounds. First round together, all other rounds OYO.

Round 1 – 7 Burpees + 10 Penalty Burpees (Bald Eagle, you’re welcome)
Round 2 – 14 Flutter kicks (4 count)
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Merkins
Round 6 – 14 Flutter kicks
Round 7 – 7 Burpees

Note: Wait, did we just complete 198 merkins throughout the warm-up and workout? The answer is yes – it made the burpees during round 7 very interesting.


Plank for 2 minutes

Count-O-Rama | Name-O-Rama

Leaders Message

The Unmovable Rock

There once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and push the rock with all your heart and all your might.” So, the next morning and every morning after that the man did exactly as God instructed. Every morning, day after day, week after week, month after month – no matter the weather – the man woke up and pushed the rock until he could no longer push it anymore. And day after day, week after week, month after month, the rock never budged a single inch. Some days, he did not feel like pushing the rock, but he did it anyway. Some days, he did not push the rock with all his heart and all his might, giving just a partial effort until he realized this was not God’s command. His task was to push the rock with all his heart and all his might, every morning. He grew frustrated and prayed, “God, why am I pushing this rock? Day after day, week after week, month after month I have pushed this rock. I have never moved it, and never will!”

God replied, “I did not ask you to MOVE the rock, I asked you to PUSH the rock with all your heart and all your might. You have been an obedient and faithful servant; now look how you have transformed yourself: your shoulders are broad, your arms are strong, your legs are powerful. You are now ready for me to use you for a greater purpose!”


– Looking for site Q’s – hit up Bald Eagle on Slack for more information
– Sign up to Q a workout…Looking for PAX to lead at least two workouts / month
– Registration for the Naperville GrowRuck now open.

Its a pleasure,