Backblasts

Backblast #914 KISS

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WARM-o-RAMA Mosey around the parking lot 1 minute AMRAP hand release Merkins (Snoop 30, Chubbs 34, Bart Simpson 39, Mad Cow 40, Gravy 35, Cyclone 29, Hasselhoff 32) THE THANG We went over to the stairs.  The plan was simple: do 10 burpees at the bottom of the stairs and run to the top of […]

Backblasts

Backblast #913 – F3GR Team Assessment

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Since it was F3GR’s fourth anniversary, YHC and Mad Cow decided to Co-Q some savagery. Enter the F3GR Team Assessment. The Thang: There were 14 signs posted in a 1 mile loop around the AO. Pax were read the rules and given a general idea of where the stations were, but were not told what […]

Backblasts

Backblast #912 Love Shack Round 2

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The Thang: YHC ran back this workout for more pax: https://www.f3grandrapids.com/backblasts/backblast-890-the-b-52s-and-the-love-shack/ Count-O-Rama Name-O-Rama COT Leader’s Message: Here is one of my favorite Jocko quotes, which I use regularly at work, much to the confusion of my coworkers: “How do I deal with setbacks, failures, delays, defeats, or other disasters? I actually have a fairly simple […]

Backblasts

Backblast #911 Let’s Work Those Hamstrings

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Warm-O-Rama -10 count stretch to the toes -Spread the legs 10 count stretch to the left, right, and middle -10 count hamstring stretch each leg -20 side straddle hops in cadence The Thang -The pax moseyed halfway down the hill and did 20 merkins.  They then ran backwards back to the AO and did 20 […]

Backblasts

Backblast #910 – Dora the Manhattan Park Explora

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Warm-O-Rama Capri Lap 40 SSH 20 Squats 10 Arm Circles, Flap Jack The Thang Mini DORA #1 Partner Up. One pax runs a lap around the parking lot, the other does exercises. 50 Decline Merkins 75 Dips 100 4 ct. OH Clap Mosey to the baseball diamonds Mini DORA #2 1 Pax goes for a […]

Backblasts

Backblast #910 – Dora the Manhattan Park Explora

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Warm-O-Rama Capri Lap 40 SSH 20 Squats 10 Arm Circles, Flap Jack The Thang Mini DORA #1 Partner Up. One pax runs a lap around the parking lot, the other does exercises. 50 Decline Merkins 75 Dips 100 4 ct. OH Clap Mosey to the baseball diamonds Mini DORA #2 1 Pax goes for a […]

Backblasts

Backblast #909 Hill and Ladder

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Warm up:  Various Stretching at AO The Thang: 6 stations were awaiting the Pax at mini Mount Ralphie.  The trail head to the north of the sledding hill covering .35 miles from base to station 6. Station  1 – 10 Burpees Station 2 – 20 BBS Station 3 – 30 Merkins Station 4 – 40 […]

Backblasts

Backblast #907 Another Round of Running and Core Work

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Warm-O-Rama -10 count rubber band stretch to the toes, right over left, left over right -10 count standing groin stretch -10 count calf stretch each leg The Thang -The pax moseyed almost to Millennium Park and back and did exercises along the way.  The exercises went as follows: 1. 20 Catalina wine mixers in cadence […]

Backblasts

Backblast #906 Deck of death

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WARM-o-RAMA Mumble chatter while Hasselhoff got music started THE THANG Today we completed a deck of death.  Suits were: Diamonds (squats), Spades (burpees), Hearts (SSH 4 ct), Clubs (Flutter kicks 4 ct).  Aces were 20, 10-K were 10 and the value on the card were the number of reps.  Jokers were 10 8-ct man makers.  […]

Backblasts

Backblast #904 – The Burps

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Warm-O-Rama: Various Stretching The Thang: Hank the Tank renamed himself – Hank “The Burpee” Tank once Less threw out a burpee challenge for the month of May. I promised that if he HC’d to the workout, he wouldn’t be disappointed. Tabata Burps – 10 burpees (more or less; depending on PAX); Every minute on the […]