Backblast #156 – Back At It

No special name. No frills. We’ve done all the celebrating over the weekend with the 1 year anniversary of F3 Grand Rapids. TIME. TO. GET. BACK. AT. IT.

Preblast via Slack 4/26/19

YHC is on Q for Tuesday. Who will I see tomorrow ITG?
Coupons required. HC’s are now being accepted.

AO – Stairway To Heaven

Environment – 48 Degrees | 77% Humidity | Crisp

[0530 – Core Principles recited.  Disclaimer given to 12 PAX] – Hasselhoff, Basic Bro, Bald Eagle, Forrest, Fresh Cream, Rehab, Radio, Roid Rage, Snoop, Tiny Tomato, Little Brother & MAD COW (QIC) 


Various Stretching

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

Parking Lot Tracers

The Thang

Mosey to the stairs w/coupon. Nothing fancy…proceed up the stairs w/coupon. Once on top, a routine was explained. Complete the following exercises, then run halfway down the stairs and back up. At the top, run to the end of the block and back. Rinse and repeat until I say stop.

10 Squats
10 Upright Rows
10 Curls
10 Tricep Extensions
10 Merkins

On the way back to the AO, Bald Eagle decided to walk down the stairs with his coupon held above his head…hmmm, a little inspiration for your QIC.


Forrest forgot his sweatshirt at the top of the stairs and couldn’t wait 3 minutes for the workout to end, so he ran back to retrieve it. During this time, YHC decided that the PAX would hold their coupon above their head until Forrest would return.

10 Burpees (OYO) – Payment for PAX not checking with M’s prior to HC’ing to a workout.

Leaders Message

The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves. We become like our friends.

No man becomes great on his own.

No woman becomes great on her own.

The people around them help to make them great.

We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.

ADVANCE BASED ON YOUR CHARACTER Every time you face mistakes and attempt to move forward in spite of them is a test of character. There always comes a time when giving up is easier than standing up, when giving in looks more attractive than digging in. And in those moments, character may be the only thing you have to draw on to keep you going.

Click Here to Read the Entire Q-Source Article

Count-O-Rama | Name-O-Rama


– Year 2 – Site Q’s, Leadership, & Goals posted to Slack in the #comz channel
– Looking for site Q’s
– Sign up to Q a workout…Looking for PAX to lead at least two workouts / month

Its a pleasure,