Backblast #905 – Happy 4th Anniversary F3 Grand Rapids

AO: Hospital Hill
Workout Date: 05/05/2022
PAX: Hank The Tank, Chubbs, Hasselhoff, Kokomo, Deep Blue, Less, Bart Simpson, Bobby Flay, Gravy, Madoff, Bald Eagle
Pre-Blast: Four years ago on Cinco De Mayo F3 Grand Rapids was born. Let's celebrate @ Hospital Hill with a MAD COW at the reigns.

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


YHC was supposed to go and scout out Hospital Hill prior to the beatdown, but that never happened. So, when rolling up to the AO early, it was noticed that the track @ Hospital Hill is no longer accessible due to construction. Time for plan B.

PAX met across the street in front of the GRCC early learning laboratory (as is now customary) and would perform the beatdown in the parking lot / alley.


Various Stretching

The Thang:

YHC began the workout by apologizing (for the second time this week) for what was about to happen. Those that posted with me on Tuesday knew what was to come…

Tabata Burps – 10 burpees (more or less; depending on PAX); Every minute on the minute; For 10 minutes.

Now that the burpees were out of the way. We move on to 4 corners.

4 Corners – PAX would complete the exercise and required reps and then move onto the next round. Rounds included:

  • Round 1: 5 burpees (YHC apologized in advance – for the third time)
  • Round 2: 10 overhead presses
  • Round 3: 15 curls
  • Round 4: 20 (4ct) flutter kicks w/coupon overhead
  • Round 5: 15 curls
  • Round 6: 10 overhead presses
  • Round 7: 5 burpees
  • BONUS: Pick Up the Six and continue the exercise – AKA – DO MORE BURPEES.

COT – The F3 Grand Rapids Founder, Bald Eagle gave his thoughts on the last four years. YHC started into a speech and then the emergency water system blew directly into the parking lot nearly covering half the PAX. Smelly black water poured over coupons and into the parking lot. Speeches were over, it was time to leave immediately. HA!

Moo Mother F’ers,


PAX Burpee Total:

MAD COW – 162
Chubbs – 171
Hasselhoff – 132
Kokomo – 189
Bart Simpson – 156
Hank the Tank – 185
Gravy – 96
Less – 163
Deep Blue – 112
Bobby Flay – 140