Backblast @ The Hub

Date: 02.12.26

PAX: Pheidippides, PacRat, LaLoyd, Rusty, HHH, Heisenberg, 2005, and Dr. Scholl’s (Q)

8 PAX got some DUMP love at the Hub before Valentine’s.

Warm-Up: Arrived Late. HHH took the first 5 minutes.

10xIC unless specified.

SSH, Willie Mays Hays x5, ISTs, Hillbillies, Tie Fighters, BACs + Big Backs, Maybe other things I forgot.

The Thang:

5-count Perfect Merkin Time Bombs, Coupon Curls (30 perfect, lower half curl / upper half curl / full, 10 each), WWI, Run light pole lap. Repeato 3x.

Single arm Perfect coupon rows. Perfect squats (no coupon), start in the hole. WWIII. Run light pole lap. Repeat 2x.

10 Blockees. 10x Scuba Steves IC. Light pole lap.

Mary:

Plank-O-Rama. 15 sec each, no break. R plank, L plank, forward plank. Repeato 2x. End on Perfect Merkin Time Bomb.

Totals: 30 merkins. 1.25 miles (for full 4-piece laps). Many curls / situps.

Moleskin:

F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership

F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)

“Leave no man behind, but leave no man where you found him”

I was hoping to change up The Dump so it sees different leads each week. Hopefully, this is a practical way to live out pillar (4) of F3 stated above. The PAX of F3NWind graciously complied, so everyone isn’t stuck with running 1.25 miles and alternating arms / abs (which, it seems, my leads default to when I don’t prepare a lot). Grateful to lead today. Also, grateful to stand on the shoulders of those before me. Today was recycled mainly from The Mick and Coors leads. ‘Ppreciate you, fellas.