Backblast

Backblast #333 Wake and Bake

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AO; Tues January 21 The Stairs: 13 degrees/ 13 pax 530 am ; core principles recited to 13 pax Kraut, Basic Bro, Steam Roller, Anastasia ,Soccer mom, Mad Cow, Pit Boss, Snoop, Bald Eagle, Rehab, Forrest , Splitter, and Training wheels. Warm-o -Rama: Mosey lap around parking lot. 30- SSH In cadence Stretches , left […]

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BackBlast #194 – Torpedo Tunnel of Love

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With more pax stepping up to Q and a few work trips in June, it had been more than a month since YHC’s last Q. Eager to get back and lead the pax, YHC jumped on the first July Q and was energized and humbled to see 15 pax post. The air was a warm […]

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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 #031 – 9-11 Stair Climb

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September 11 is one of the most galvanizing days in our contemporary history – a day that most remember exactly where they were when we heard that the first tower was hit, and many of us remember watching in disbelief as the second tower was hit – which caused us to realize this was more […]

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Back Blast 021 – Coupon Climb

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AO: The Stairs Many early arrivals and much chatter this morning as we gathered together in the gloom. The Michigan summer is already starting to turn and the early morning hours are notably darker with each passing week. In all, 14 PAX joined the refinement this morning (2 FNG’s) and as the clock struck 05:30 […]

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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 […]

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BackBlast 009 – One Step Back, Two Steps Forward! 

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PAX: Roid Rage (VQ), Ridgecrest, SpongeBob, Dungeon Master, and Forrest WARM-O-RAMA For this warm-o-rama, I decided to shed some F3 lexicon knowledge on the group before we really got into it. As most of us are relatively new, and the lexicon is massive, I thought it would be a good idea to start learning! CLUSTERQ: An […]

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BackBlast 006 – Throw the Damn Towel

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Pax in the Gloom By having a commitment that caused me to leave early from last Saturday’s workout, it was only right that I pay my dues so I as I was walking to my car I was nominated to take the Q and I stepped up to the challenge. I had few days to […]

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BackBlast 002 – Confucius Say

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5/9/18 – Confucius Say “It does not matter how slowly you go as long as you do not stop.” – Confucius They say you will always remember your first…and my first VQ was no exception. I spent close to 1.5 hours researching exercises on F3nation.com to try and give the men at F3 Grand Rapids […]