Backblast #657 – We are Designed to Move

DATE: 3/23/2021
AO: Manhattan Park
QIC: Madoff
PAX: Draper, Rain Maker, Toto, Crosswalk, Bobby Flay, Catan, Cuddle Buddy, Hoffa, Bart Simpson, Snoop, Hot Mic
Pre-Blast: “it’s my official VQ tomorrow at Manhattan Park. So I’ll gladly have you, especially if you’re up for strength & endurance coupon conditioning. Bring a coupon, SYITG.”

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, Ends w/ a Circle of Trust

Disclaimer: I am not a professional. I have no knowledge of any injuries or fitness considerations. Please modify as needed.

15 Side straddle hops
10 Cherry pickers w/ Back Clap
Lunge Stretch, 10 seconds each leg

Mosey to other side of park, turn around at sign, return to AO.


5 rounds of 5 sets, starting at 20 reps, then 18, 16, 14, 12. Sets included coupon press, coupon curls, coupon rows, coupon squats, merkins.

In between each round, jog to other side of park, turn around at the sign, return to AO for next set.


15 big boy situps
15 American hammers
15 flutter kicks

10 big boy situps
10 American hammers

10 flutter kicks

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Closing remarks

Designed to Move

Thank you to all of F3 and everyone here, commend you for getting after it every week and being an accountability for me. F3 has been my outlet for moving again, getting away from my desk from sitting or standing still all day.

“In less than two generations, physical activity has dropped by 32% in the US. Vehicles, machines, and technology now do our moving for us. What we do in our leisure time doesn’t come close to making up for what we’ve lost.” –

“The body will become better at whatever you do, or don’t do. You don’t move? The body will make you better at not moving. If you move, your body will allow more movement.” – Ido Portal