BackBlast 012 – “Feels Like the First Time”

As we arrived at our new Thursday AO ‘Hospital Hill’ the PAX quickly realized why the grass is so green. GRCC waters the field, via sprinkler system, prior to sunrise. No worries, we post outdoors, rain or shine (or sprinkler system), heat or cold.


Core Principles recited. Disclaimer given to 8 PAX including 1 FNG – Ridgecrest, SpongeBob, Radio, Candy Striper, Roid Rage, Dungeon Master, FNG Tiny Tom, MAD COW (QIC)


20 SSH (IC)
20 Cherry Pickers w/Back Claps (IC)
30 Merkins (IC)

The Thang

Catch Me if You Can – Two partners. Partner 1 performs 10 Merkins and then sprints to catch the Partner 2, who has been running backwards. Repeato until track lap is complete.

Dora 1-2-3 – Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i.e. 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).

Bridge over the Nest – Partner 1 starts bear crawling to the goal post while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs to the goal post and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises, runs across to the other side, and runs back to Partner 2.
Repeato back and forth X 2.

As the PAX recovers from the cardio beatdown, MAD COW talked about your WHY. A story was told about Buster Douglas defeating Mike Tyson. Douglas’s WHY would prove larger than his DEFEAT. What’s your WHY and how can you use it to overcome your DEFEAT?

Six Minutes of Mary

Hit Potato – Pair up. Face each other. On your sixes and lock ankles. Starting man does a big boy sit up, tags partner who then does a big boy sit up. Performed until the Q is gassed and then add 20 more for good measure.

Duck Joustin’ – Friendly combat between PAX in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out. Kicking is actually allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner.

Circle of Trust –

Count-o-Rama | Name-o-Rama



– Next post 0700 at John Ball Park. Dungeon Master on his VQ.
– Ridgecrest has another radio interview on Saturday at 10 AM.

The DORA 1-2-3 was brought to Grand Rapids by F3 FIB (Naperville) for the first post ever in the City of Grand Rapids. YHC had to walk for most of the running, modified the push-ups and had to apologize to F3 HollowPoint for a horrible performance. Proud to report that after about 13 posts (6 weeks), no modification was necessary…In fact, I felt great. This F3 stuff works!

What’s your WHY?


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