BACKBLAST- No Monkey[ing] Around (Unless You Count Pullups, Knee-Ups, and Dead Hangs)

F3 is a national network including 2,131 free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

DATE: 08.01.2020

AO: Scrooge (Ebenezer Park)

The Pax (14): Booger; Tin Man, Pinto, Buford, Justin FNG, Big Worm (Q.I), Musk, Scott (FNG), Periscope, Paycheck (Q.III), Yo-Gi, Tugboat, Spirit Fingers(Q.II), Thriller

Monkey found out that his wife was taking him to the beach, so we split his Q into mini workouts led by Big Worm, Spirit Fingers, and Paycheck (YHC).



Worm wasted absolueltely no time…”The first exercise is: MOSEY (where to, Big Worm?)

Hoppas Yard, 1 lap.

-Big Arm Circles X10 Foward & Reverse

Mosey (where to, Big Worm?)

…1Hoppas Yard (opposite)

-Side Straddle Hops, in Cadence


-Half Lap, halt, line up sideways along edge of track for:



-Close side: Plank Jacks

Movement to other side: Burpee Broad Jumps. (Burpee, Broad Jump, repeat)

-Far side: Hand-release Merkins

-Movement back to close side: backpedal.

after ~10 minutes: Worm called an audible. Recover.


Mosey to playground rubber mulch


-On your 6

20 Crunches On Your Own (OYO)

20 American Hammers OYO

20 Big Boy Situps, OYO

20 V-Ups, OYO

Freddie Mercuiries (bicycles), in cadence

Recover, Mosey to picnic tables


15 Dips; 10 Knee Ups (leg raises), 5 Pullups, Lap around the baseball field

Rinse and repeat, sub lap with 10 second dead-hang

Rinse and repeat



Count off in to 3’s.

Side Straddle Hop in Cadence x 20

All teams head to TKA football field

Team 1: 5 burpees, take off with Shovel Flag

Team 2: 10 burpees, pursue

Team 3: 15 burpees, pursue

Once flag is captured, 5 burpees except for winning team (continue with flag to TKA)…This was a bit of a cluster; will need to refine this game!


20 Side Straddle Hops, OYO, 20 Shoulder Taps OYO, Big Boy Situps for The Six.

Close End Zone: bear crawls to 50 Yard Line, Jail break down to far end zone.

0 Yard Line: 10 Count recover; 20 shoulder taps, 20 Big Boy Situps, Side Straddle Hops x 10 (in cadence).

Light Poles (3):

-Jail break to pole, 5 Merkins, 10 shoulder taps, rinse and repeat

End Zone: 10 count recover

Team Indian Runs back to Launch Pad.

Count-O-Rama; Name-of Rama; FNGs to middle

Welcome, Paper Cut and Tex Mex!

Circle of Trust


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