Backblast

Backblast #163 – Simply Stairs

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YHC made a bit of a gaffe early on in the week and responded to an email inquiring about workout locations while on a Monday flight home, and ended up giving a visiting pax the wrong AO location. This led us to ensure our website was fully current, and also led me to want to […]

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Backblast #142 – Double Helping of Paincakes

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With some gaps in the Q sign-ups for April, including one for this workout, YHC and Mad Cow stepped up to deliver a double helping of paincakes to the pax. Even more, we planned it right in front of their computer-fatigued eyes and gave their phones so many Slack notifications that their cell phones must […]

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Backblast #138 – Movin’ on Up

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While YHC was licking his wounds from sliding back to a second place ($0 winnings vs. $550 win for 1st) finish in the F3 Naperville March Madness pool due to Virginia’s OT win, the pax gathered to #getafterit the stairs. Five trips up and down were promised, and as with any good transaction the Q […]

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BackBlast #089 – Ice Ice Baby

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Being in (8 degree) Columbus yesterday for work, YHC missed the memo that a small ice storm came through GR making an ice rink of any outdoor flat surface in the city that was not salted. As a hockey player being on ice is second nature, but shoes function a bit differently than skates do. […]

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BackBlast #083 – Hill Sprints & Tree Carrying

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On a fairly pleasant 30-ish degree morning, a record number of pax for F3GR, gathered eager to get after it. The ground was crunchy and frozen, but the pax did not remain cold for very long. Pax: Snoop, Mad Cow, Kraut, Hasselhof, Bullwinkle, DM, Stalin, Roid Rage, Fresh Cream, Soft Spot (formerly Bubblegum), Forrest, Miss […]

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BackBlast #066 – Big Ol’ Birthday Beatdown

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With 3 of our pax (Kraut, Radio, Bald Eagle) having birthdays within these two weeks, including YHC’s 36th tomorrow, and another pax (Roid Rage) celebrating tomorrow it was only appropriate to have a birthday cake themed beatdown. The Pax: Bubblegum, Stalin, Miss Daisy, Kraut, Radio, Roid Rage, Mad Cow, BasicBro, Snoop, Hasselhof, Rehab, Forrest, Tiny […]

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Backblast #055 – Looking Back, Looking Ahead

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Six months in, the men of F3 Grand Rapids have built a strong foundation here in Furniture City/Beer City USA – and we are just getting started. We have a solid core of pax and have received encouragement and assistance from pax near & far – Iverson & F3 Lake Effect, FIB, Butcher, Brutus, GOP, […]

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Backblast #048 – Don’t Drop the Ball

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The leaves are changing and the temperature is dropping – November is now upon us and winter is creeping in. The Pax: Dixie Chick (DR from Cherokee), Depends, Roid Rage, Mad Cow, Miss Daisy, Stalin, Dungeon Master, Gravy, QIC Bald Eagle. WARM-O-RAMA: 20 SSH15 Abe Vigoda’s20 Side Shuffle HopsCircle Merks – Pax Complete an exercise […]

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BackBlast #41 – Miles & Smiles

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After having a solid week of having 2 VQ’s step up to the plate, YHC Bald Eagle jumped back in the game to Q a Saturday morning. Pax: Mad Cow, Miss Daisy, Bubblegum, Dungeon Master, Hasselhof, Depends, Basic Bro, QIC Bald Eagle. The pre-blast indicated the name of the workout would be Miles & Smiles, […]

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BackBlast 24 – Paincakes and Bacon

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Summer camping in Michigan is as good as it gets, so a few weeks back we put on the schedule to have a post-workout breakfast cookout and where we could share some breakfast stouts. This did not disappoint, and will most likely happen again (hopefully soon). Before the bacon hit the cast iron, we had […]

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BackBlast 017 – Rolling with Merkins & Burpees

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  The Pax gathered on a picture perfect summer day. The core principles were recited, and the disclaimer was given to 11 PAX – SpongeBob (Q), Bald Eagle, Roid Rage, Dungeon Master, Basic Bro, Butcher, Stalin, Pac Man, Forrest and 2 FNGs.  Warm-o-rama 15 SSH15 Windmills50 yard jog The Thang At the Stairs, SpongeBob (Q) gave […]

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BackBlast 014 – “Death by Merkins & Dice”

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Arriving to AO “the Stairs on Division” before sun started to peak out.  Core principle recited. Disclaimer given to 4 PAX – MAD COW, Roid Rage, Dungeon Master and SpongeBob (QIC) Warm-o-rama 15 SSH15 WindmillsHigh Knees for about 40-50 yardsButt kickers back The Thang Unaware of what is awaiting the PAX, they were asked to […]