Backblast #566–Cornucopia of Pain


DATE: November 26, 2020–Thanksgiving Day
AO: Hospital Hill
QIC: Hoffa
PAX: MAD COW, Snoop, Gravy, Florida Man, Less, Yard Sale, Red Eye, Ketchup, Catan, Forrest, Hank the Tank, LP, Kraut
Pre-Blast:  I have the Thanksgiving day Q tomorrow at the track at 0700. Prepare for a cornucopia of pain. HC below and tell me two F3 exercises you are thankful for. Coupons are required!

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: 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.          


The Christmas season now starts well before Thanksgiving. So, for our warm-o-rama today, we peformed the 12 Days of Fitmas. The 12 Days of Fitmas included:

  • 12 Thrusters
  • 11 Merkins
  • 10 4 ct Flutter Kicks
  • 9 Coupon Curls
  • 8 Squats
  • 7 4 ct LBC
  • 6 4 ct Mountain climber
  • Motivators from 5
  • 4 Burpee Broad Jumps
  • 3 Lunges (each leg)
  • 2 BBS
  • 1 Blockee


There were three lists of exercises to choose from. The first list was exercises with coupons, the second was a movement exercise, and the third was exercises without coupons. Each Pax would do one exercise from each list and then run a lap. Rinse and repeat until time expired. The lists:

Coupon Exercises x25

  • Bent Over Rows
  • Coupon Bench Press
  • Coupon Calf Raises
  • Coupon Overhead Flutter Kicks (4 ct)
  • Coupon Squats
  • Curls
  • Kettlebell Swings
  • Thrusters
  • Tricep Extensions
  • Unbalanced Coupon Merkins

Movement Exercises (across the short side of the field and back)

  • Backward run
  • Bear Crawl
  • Broad Jump
  • Crab Walk
  • Farmer’s Carry
  • High knees
  • Lunge Walk
  • Murder Bunny
  • Overhead coupon carry
  • Sprint

Non-Coupon Exercises x25

  • American Hammer
  • BBS
  • Burpees
  • Heels to Heaven
  • Hello Dolly
  • Jump Squats
  • Merkins
  • Plank Jacks
  • SSHs (4ct)
  • Wall Dips


The Pax divided into two groups. The first group planked while the second group did Murder Bunnies to the middle of the field and then Farmer’s carried their coupons back. Then the groups switched. Then we did it again.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • Lots of Q spots are still open for December. Sign up on the website.
  • Ball of Man (BOM)

Happy Thanksgiving,