Backblasts

Backblast #816 Up and down

AO: The Stairs
Workout Date: 11/16/2021
QIC: Hasselhoff
PAX: Mad Cow, Chubbs, Shaggin Waggin, Cena (F3 Pittsburgh)
Pre-Blast: 11.15.21: I am the QIC at the stairs tomorrow. It will be a simple but effective beatdown with no coupons. Where are my HC’s?

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

WARM-o-RAMA

15 SSH (IC)

THE THANG

We moseyed over to the top of the stairs for the routine.  First we completed 20 minutes of AMRAP running to the bottom and back to the top of the stairs and each PAX would complete 10 exercises of their choosing.  Rinse and repeat.  We then did one half of the World of Merkins, completing merkins, ranger merkins, diamond merkins and werkins (10 total reps each).  We did two more down and ups at the stairs and returned to the AO.  When we arrived back at the AO we completed the remainder of the World of Merkins.  Hand release merkins, clerkins (clapping merkins), bearkins (bear crawling 5 steps and then doing a merkin), and crucible merkins.  We did 10 reps.

MARY

15 criss-cross apple sauce BBS

15 dying cockroaches

End of Workout

Circle of Trust (CoT)

Count-O-Rama

  • Name-O-Rama
  • F3-specific Announcements
    • Bible study and 5K Wednesday tomorrow
  • Ball of Man (BOM)

The Beaches are safe,
Hasselhoff