@OG

Apr 30 2026

Working @ The Hub on 4/2/2026

It’s been 4 weeks since this workout, so a quick BB to get the workout on record.

WU:

Light Pole Lap
Good Morning x 10 IC
Bean Pickers x 10 IC
Wood Chop x 10 IC
SSH x 25 IC
Perfect Merkin x 10 IC
Perfect Squat x 10 IC

The Thang

3 stations, we did them in order, then reverse order.

Station 1: Portico

Perfect perfect perfect curls x 10 IC
Perfect American Hammers x 10 IC
Perfect perfect perfect Skull Crushers x 10 IC
Perfect High Flutters x 10 (4 count) IC
Perfect perfect perfect Overhead Press x 10 IC
Perfect Plank/knees forward x 10 IC

Station 2 Light Poles

Light Poles 1 and 3 10 burpees
Light Poles 2 and : 5 walkout merkins

Station 3 MO7S

Run to each light pole and back to start (suicides style):
- 10 merkins at Light pole
- 10 4 count mountain climbers back at start

Moleskin:

It’s been 4 weeks, but this was a hard workout. I picked up the late Q and repeated it again the next week. We made the 3 stations, then back to the light pole lap this week.

Dec 26 2025

Another Incredible Christmas @ The HUB

PAX: OG, Dr. Scholls, Beaker, PacRat, Peyton, In the Can, Editor, Crash, Smooth Move, OCB, Gummy Bear, Heisenberg, Mr. Incredible (QIC)

I almost started this backblast with a comment about the “unseasonably warm” Christmas, but I looked back and the past several Christmas beatdowns have been near 50 degrees… so, apparently it is “normal” now. But, we did have a record turn out with 13 PAX who kicked off the Christmas Day celebrations with a beatdown (former record was 5 PAX!):

Warm Up
SSH x15IC
Windmill x15IC
IST x15IC
Bean Picker x15IC
Light Pole Lap
Perfect squat x10
Merkin Time Bomb 5-1

The Thang
Mosey to the parking lot lines
– Suicide: Lunge walk out, run back, 1-8 squat jumps at each line
Merkin Time Bomb 5-1

Mosey to Portico
– Ladder: 10-1 Dips, 1-10 American Hammer
Merkin Time Bomb 5-1

Mosey to parking lot lines
– Sprints: Sprint-Mt. Climber x10 – Sprint – Burpee x2
REPEATO x3
Merkin Time Bomb 5-1

– Suicide: Lunge walk out, run back, 1-8 squat jumps at each line
Merkin Time Bomb 5-1

Mary
Mosey to flag
– American Hammer x15IC
– Low Flutter x15IC
– Low Dolly x15IC
– Heel Tap x15IC
– Toe Tap x15IC

A short moleskin:
It was great to see so many PAX out for a Christmas beatdown. We also had a good mix of OG PAX as well as some new faces (new to me anyway). It always great to see the growth and the consistency of F3NWIND.

All in all, it was fantastic to be back out in the gloom with the F3 brothers. I pray you all had a very merry Christmas and enjoyed some fellowship with your families.

SYITG

Jul 30 2025

BackBlast July 29, 2025

AO – The Hub
10 PAX: @al-gore @BooBoo @campbells @heisenberg @mufasa @OG @lights-out @dr-freud @triple-h @pacrat

Warm-Up

Slow Stretch to touch ground, hold and relax lower back. (3x repeat)
Bean Pickers – 10 IC – 4 count
Good Mornings – 5 IC – 8 count
March in place -High Knees – 60 Seconds (two hand slap of knees) OYO
Arm Circles – 10 forward, 10 backward Small the Large

The Thang
SHUFFLE CARDS AND START THE GAME.
Best poker hand wins coffee – All pax do all cards when picked.

Diamonds – 4 count Box Cutter (x times Number on Card)
Hearts – Run Parking lot lines and do Squats (x times Number on Card)
Suicide Squats for Picture Cards – First pax to complete ends exercise.
Spades – Grave Diggers (x times Number on Card) 4 count
Coupon Complex for Picture Cards
Clubs – Merkins (x times Number on Card)
Diamond Merkins for Picture Cards

Two Wild Card – Jokers if you choose to keep – 10 Merkins and 5 Burpees
All Pax Only – 10 Merkins

No TIME for – Mary

Thanks for letting me share Gal 5:22-23 But the fruit of the spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control, against such things there is no law.

We prayed for injured pax, those grieving recently departed, dealing with ill parent, family, and friends. We lifted up our teachers and the eminent return of all to school. We really do support one another and encourage everyone to be there best, thank you for your love and acceptance. It is an honor to hang out and be considered your friend. God Bless