Backblasts

Backblast #917 EMOM Redux

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WARM-o-RAMA Mosey over to the courtyard just east of the AO THE THANG We completed a DORA today.  Exercises were Hand release merkins, Squats, Flutter kicks (4 ct), Dips, Cal raises, BBS, Derkins, American Hammers, and squats.  Reps were 100 per exercise.  While person 1 was exercising person 2 ran like they were going to […]

Backblasts

Backblast #916 – Biscuit & Hills

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Stretches, then… Went for a run. Up Lyon Street to Lafayette, Down Fountain to Division. Then Crescent and Division up THE Hill, up Michigan to Coit and back to Crescent and Division. Repeat – going back up to Michigan and Coit until time expired. Biscuit – F3 Atlanta Area – wanted to see the stairs, […]

Backblasts

Backblast #915–Hoffa’s Birthday Q

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Warm-o-rama Run to the church Stretching OYO The Thang Motivators from 5 Merkins until someone gets to 50, then we all stop Run a lap around the church Motivators from 5 4ct Flutter Kicks until someone gets to 50, then we all stop Run a lap around the church Motivators from 5 Dips until someone […]

Backblasts

Backblast #914 KISS

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WARM-o-RAMA Mosey around the parking lot 1 minute AMRAP hand release Merkins (Snoop 30, Chubbs 34, Bart Simpson 39, Mad Cow 40, Gravy 35, Cyclone 29, Hasselhoff 32) THE THANG We went over to the stairs.  The plan was simple: do 10 burpees at the bottom of the stairs and run to the top of […]

Backblasts

Backblast #913 – F3GR Team Assessment

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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 […]

Backblasts

Backblast #912 Love Shack Round 2

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The Thang: YHC ran back this workout for more pax: https://www.f3grandrapids.com/backblasts/backblast-890-the-b-52s-and-the-love-shack/ Count-O-Rama Name-O-Rama COT Leader’s Message: Here is one of my favorite Jocko quotes, which I use regularly at work, much to the confusion of my coworkers: “How do I deal with setbacks, failures, delays, defeats, or other disasters? I actually have a fairly simple […]

Backblasts

Backblast #911 Let’s Work Those Hamstrings

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Warm-O-Rama -10 count stretch to the toes -Spread the legs 10 count stretch to the left, right, and middle -10 count hamstring stretch each leg -20 side straddle hops in cadence The Thang -The pax moseyed halfway down the hill and did 20 merkins.  They then ran backwards back to the AO and did 20 […]

Backblasts

Backblast #910 – Dora the Manhattan Park Explora

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Warm-O-Rama Capri Lap 40 SSH 20 Squats 10 Arm Circles, Flap Jack The Thang Mini DORA #1 Partner Up. One pax runs a lap around the parking lot, the other does exercises. 50 Decline Merkins 75 Dips 100 4 ct. OH Clap Mosey to the baseball diamonds Mini DORA #2 1 Pax goes for a […]

Backblasts

Backblast #910 – Dora the Manhattan Park Explora

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Warm-O-Rama Capri Lap 40 SSH 20 Squats 10 Arm Circles, Flap Jack The Thang Mini DORA #1 Partner Up. One pax runs a lap around the parking lot, the other does exercises. 50 Decline Merkins 75 Dips 100 4 ct. OH Clap Mosey to the baseball diamonds Mini DORA #2 1 Pax goes for a […]

Backblasts

Backblast #909 Hill and Ladder

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Warm up:  Various Stretching at AO The Thang: 6 stations were awaiting the Pax at mini Mount Ralphie.  The trail head to the north of the sledding hill covering .35 miles from base to station 6. Station  1 – 10 Burpees Station 2 – 20 BBS Station 3 – 30 Merkins Station 4 – 40 […]

Backblasts

Backblast #907 Another Round of Running and Core Work

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Warm-O-Rama -10 count rubber band stretch to the toes, right over left, left over right -10 count standing groin stretch -10 count calf stretch each leg The Thang -The pax moseyed almost to Millennium Park and back and did exercises along the way.  The exercises went as follows: 1. 20 Catalina wine mixers in cadence […]