Backblasts

Backblast #820 – Snoop and Kraut’s Third Anniversary Q

AO: The Zoo
Workout Date: 11/13/2021
QIC: Snoop, Kraut
PAX: Bald Eagle, Hasselhoff, Less, Chubbs, Cuddle Buddy
Pre-Blast: @channel 11/13/2018 - Both me and @Kraut showed up to the stairs at an ungodly hour not knowing what we’d get ourselves into. Bubblegum (Softspot), kicked his own butt that day on the Q and just about passed out during the COT. I’ll speak for myself, but the reason I came back to F3 two days later was because of the community of men that accepted me as soon as I entered the circle. Tomorrow - you’ve got both @Kraut and @Snoop on their 3-year F3 anniversary beatdown for an epic co-q. I’ve seen the plan, its gonna be GOOD.

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:

Mosey to the pavilion

The Thang:

The Q’s put on The Path by Akira the Don and Jocko. Exercises are prescribed below:

Song

Length

Q

Workout

There Must be Disipline

0:04:40

Kraut

Constant Mountain Climbers, Merkin every time he says “Discipline” (22)

Good

0:06:21

Snoop

Burpee or Jump Squat Every time he says GOOD. Switch between Burpee and Jump Squat. (62)

Disipline Equal Freedom

0:05:44

Kraut

LBC every time he says “Freedom” (111)

I Wake Up Early

0:05:19

Snoop

AMRAP – 10 leg raises/10 Air Squats/10 boxcutters/10 Air Squats

This is It

0:03:49

Kraut

Constant OH Clap, 4 ct Lunge every time you hear the word “it” (16)

Fight

0:05:14

Snoop

Partner Suicides – Partner Holds Al Gore while other PAX does suicides.

Mind Control

0:05:41

Kraut

Boat/Canoe, changing every time he says “mind” (22)

Unbroken

0:05:28

Snoop

Circle Merkin – PAX holds plank and go around the circle. Drop when you’ve broken. We stop when half of the group is out. Do it again and try to beat the number.

Extreme Ownership, Pt. I

0:01:54

Kraut

Hold plank, change from high to low every time he says “war” (9)

Extreme Ownership, Pt. II

0:06:42

Snoop

Lunge walk in a circle. After every 10th time your knee hits the ground, perform a man-maker.

Extreme Ownership, Pt. II

0:04:07

Kraut

Constant BBS, roll over and Merkin every time he says “I” or “ownership” (30)

total

0:54:59