SpongeBob
TIME WASTERS. Nobody cares. BEATDOWN. Go up the hill and back down and up the hill and back down. Bottom of the Hill to Nowhere: Rock Thrusters x 15 Curls x 15 Tricep Press x 15 Four Curves on the Hill: * start at 5 reps...
Read moreMad Cow Disease
TIME WASTERS. Nobody cares. BEATDOWN. 4 cones were set up in a square pattern with each being roughly 15 yards apart. Always face the same direction and move from cone to cone in a clockwise fashion. The mode of transportation will...
Read moreAre You Calling Me a Cheater?
TIME WASTERS. Nobody cares. BEATDOWN. Grab a block. Reverse Peloton Rifle Carry blocks to the far end of the tennis court. At any point, if someone needs to lower the block, all PAX do 3 blockees and earn a 5-count. Do the...
Read morePure Dumb F**king Luck
TIME WASTERS. We started doing them, but apparently we were disturbing Cherry Pie’s carefully crafted morning, so we moved on. BEATDOWN. Each round: At the start point, do 5 No Cheat Burpees with a Clap. Mosey to your rock. If you pass a...
Read moreBlue Steel’s Happy Ending
TIME WASTERS. Nobody cares. BEATDOWN. Round 1: Perfect Merkins x 1. Run big loop around parking lot. Round 2: PMs x 1, Clap Reverse Lunges x 2. Run. Round 3: PMs x 1, CRLs x 2, Dying Cockroaches x 3. Run. Round 4: PMs x 1, CRLs x 2, DCs...
Read moreRecycling is Good For The Environment, Not For The PAX
The following is a recycled workout from 2020. TIMEWATERS. BEATDOWN. Setup: 3 stations in a straight line on each of the long sides of the parking lot (total of 6) with a bonus station in the middle of the lot (7th). Cycle: Run through the...
Read morePreblast: WIB at Calvary Baptist Church on 8/15/24
Date: Thursday, August 15, 2024 Start time: 0530 (0930Z) Duration: 45 minutes End time: 0615 (1015 GMT) Difficulty factor: Moderate Intensity level: You vs You (or Cherry Pie) Forecasted weather: Mostly clear with 20% cloud cover. 67 degrees...
Read moreThe Token PAX
YHC was called in from the bullpen late last night to substi-Q. And yeah, I have a couple hundred old backblasts stored in Google Drive that I could have pulled from, but I also have this nice sack of freshly minted exercise tokens that we can...
Read moreTorture by Tokens: The Torment of Terror
I’m sorry gentlemen. I wish I had a lot to write for today, but since I didn’t bring a recording device, I don’t remember many of the random exercises or the rep counts. Also, the Q greatly appreciated how most PAX were on their best behavior...
Read moreIPC in July
BEATDOWN. Setup 4 cones were placed in the field about 20ish yards apart. Note: I said “cone”, not “cup”. Cone 1: Blockees Cone 2: Side-to-Side Merkins Cone 3: Coupon Thrusters Cone 4: Gas Pumps Workout Murder Bunny from cone to...
Read moreLet’s Do That Again in the Winter
5:30 rolled around and we were standing in the middle of the parking lot so it seemed like a good time to do a burpee. And since I told Spicoli we would stay in the parking lot for the first few minutes, we bear crawled about halfway to the...
Read moreA Social Experiment
Each and every member of the PAX starts in F3 for different reasons. Along the way, we align some of our goals and often discover new ones. The great thing about this brotherhood is that it has so much to offer, whereas in a single post...
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