BackBlast #228 | To the Wall

DATE | Thur, Aug. 15, 2019
AO | Hospital Hill
BEATDOWN | 0530-0615
WEATHER | Mid-50s, rainy like a sonofagun
Q | BasicBro

Pre-Blast | 8.14.19 via Slack
If you haven’t read Kraut’s challenge to all of us, above, please pause—and do that first. [pasted below] Then, as your Q tomorrow at The Track, I’m looking for my HC’s. I expect to have an FNG in town from CA who would benefit from seeing the F3 wow-factor up close and in person. No coupons required. I also believe Gravy said Ferrigno will be with us again, so appreciation in advance for anyone who can step up for the assist to ensure we’re (i.e, I’m) being considerate. Gravy did mention that if anyone has a 100-200′ rope that he’d love to use that as a modification tool. See You In The Gloom, dudes!

Update via Slack, 0450 morning of: Morning, gentlemen! As soon as I give us the welcome and disclaimer at the track, we’re going to mosey to the GRCC parking garage to stay out of the lightning. So if you’re late, come find us.

PAX: 12
Bald Eagle, Bootlegger (FNG, Dale Williams), Creatine, Dapends, Ferrigno, Gravy, Hasselhoff, Kraut, Pit Boss, Roid Rage, Soft Spot, BasicBro (Q)

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer (given under the overhang at the library across the street from the track, due to rain): This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

WARM-o-RAMA (Offer demonstrations for everything we instruct.)
*We first moseyed to GRCC’s parking garage due to heavy rain and lightning, where the entire beatdown took place.
1. Stretches down to each foot and middle, IC, 10-count
2. Cherry Pickers w/ a Backclap, IC, x15
3. Merkins, IC, x15
4. Squats, IC, x15
5. Shoulder Taps, IC, x15
6. Mountain Climbers, IC, x15
7. Motivators, down from 5, IC
Rinse and repeat, #s 3-7


  1. Starting at one end of one level of the parking garage (PG), pax bear crawled to the opposite end of that level, then did LBC’s on your own (OYO) until the 6 arrived.

  2. Burpees x5, OYO

  3. From that end of the PG, pax lunged to the end of the next level of the PG, then did squats OYO until the 6 arrived.

  4. Burpees x5, OYO

  5. Rinse and repeat #s 1-2.

  6. Combining #1 and 3 above, pax bear crawled half-way down the next level of the PG then switched to lunging the rest of the way, then planked until the 6 arrived.

  7. Burpees x5, OYO

  8. Pax ran backwards down the next 2 levels of the PG.

  9. Burpees x5, OYO

  10. The last movement, now starting from the bottom level of the PG with the final destination being the starting point at the top of the PG, where Ferrigno was stationed: Pax, OYO, ran for 5 seconds, dropped and did 5 merkins, then rinse and repeated until we reached Ferrigno at the top, planking until the 6 arrived. Then we planked on elbows until Ferrigno pulled himself up to our starting point (see just below).


*AdaptiveQ: Per Ferrigno’s request, Gravy borrowed a 100-200’ climbing rope from Radio, which he secured to a pillar, that Ferrigno used as a line of resistance to pull himself up by. In an effort to be considerate and inclusive, at face value, this appeared to be a reasonable modification for everyone to ensure Ferrigno was included and got a worthwhile workout. We can expect to see Ferrigno and his rope make return appearances, and should work together to find a stationary place he can latch onto as his own personal AO.

Count-O-Rama | Name-O-Rama | Announcements | Word of the Day

  • F3 KZoo’s 2-year anniversary convergence is this Sat, Aug. 17, Kindleberger Park, 7-8a, Mad Cow and Ping (from KZoo) to co-Q. See Snoop for rideshare options.

  • Less is still Q’ing our regularly scheduled workout on Sat at the Zoo for those who can’t make KZoo. So many zoos.

  • F3 Iron Pax Challenge coming throughout the month of Sept, of which pre-determined workouts will be integrated into our schedule. For more info: click here.

  • GORUCK Light, Sept. 7


  • In times of personal struggle, because we all have and deal with our own private shit, be vulnerable, talk to those who will listen and support you, because we’re worth more than feeling like we’re broken and worth nothing. Take care of yourself and someone else.

Influencing the next generation one cliché IPA at a time,
Basic Bro