Backblast #913 – F3GR Team Assessment

AO: The Zoo
Workout Date: 05/21/2022
QIC: Kraut
PAX: Bart Simpson, Hank The Tank, Snoop, Toto, Deep Blue, Kokomo, Less, Ketchup, Gravy, Bald Eagle, Soft Spot, Sprinkles
Pre-Blast: PLEASE READ THIS ENTIRE POST@Kraut and @MAD COW are on Q for the F3 Grand Rapids 4th Anniversary Celebration tomorrow!FOR TOMORROW'S BEATDOWN YOU MUST HC AS A TWO PERSON TEAM, FIND YOUR OWN PARTNERS. EACH PAX ON THE TEAM MUST HCHere is the Schedule:0530 - 45 minute pre-ruck0620 - 30 minute pre-run0700 - Beatdown0800 - Breakfast and coffee at the AOPlease use the following format to respond to this thread: XX/XX/XX/XX - PARTNERFor Example: HC/HC/HC/HC - MAD COWOr: Out/Out/HC/Out - FNGThis will either work or be some of the best cake F3GR has ever seen... PLEASE SEE UPDATED MAP BELOW

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

Since it was F3GR’s fourth anniversary, YHC and Mad Cow decided to Co-Q some savagery. Enter the F3GR Team Assessment.

The Thang:

There were 14 signs posted in a 1 mile loop around the AO. Pax were read the rules and given a general idea of where the stations were, but were not told what the challenges were at each station [if you were at the pre-ruck you knew what was up ;-)]. When the bell told 7, we instructed the Pax to run with their partner to the Start, and get after it.


  1. Teams must complete all tasks
  2. If you cannot complete a task, or CHOOSE not to, you may do 60 burpees per team to skip a station UNLESS THE STATION SIGN SAYS OTHERWISE
  3. You must start a station as soon as you arrive
  4. All rep counts are cumulative for the team


Station 1: Sandbag Clean and Toss to Station 2
Station 2: Motivators from 8. If pax messes up, restart.
Station 3: 100 Step ups, 1 pax w/ SB (can rotate)
Station 4: P1 OH Hold, P2 BBS. Flap Jack to 100. If P1 drops, 10 burpees per pax.
Station 5: Complete 200 4 ct. flutters or skip this station if either team member does one hydro burpee CHEST TO BOTTOM
Station 6: 100 Squats, 1 pax w/ SB (can rotate)
Station 7: 100 Dips, 1 pax w/ SB (can rotate)
Station 8: OH Carry around Station 5 w/ SB, can rotate if other pax does 20 SSH
Station 9: P1 Plank while P2 exchanges SB at start
Station 10: Bear crawl around the building on the porch
Station 11: 100 Coupon Lunges (each lunge is 1)
Station 12: Go to the pavilion at the top of the hill and back, by any path or complete 4x the normal burpee amount
Finish: Partner Carry / 60 Burpee buyout






Auf Wiedersehen – Kraut