2/3/15 BackBlast – The Return of Hipbone

Clear and 25 degrees with 10 eager Paz ready for a beatdown


  • Slapjacks x 15 IC
  • Mt. Climbers x 15 IC
  • Shoulder Circles
  • Jump Squats x 15

Mosey to North end of Mall

The Thang

  • 10 burpees at North End. Continue around mall with 10 burpees at each compass point – W, S, E
  • Second lap around mall with the following at each compass point
    • N – Corekillers x 10 IC
    • W – Freddie Mercs x 10 IC
    • S – Reverse Crunches x 10
    • E – Deerticks x 10 IC
    • Back to N for Wall Dips x 10 IC
  • Mosey to ASEC driveway
    • Side-Walk Merkins (pushup then 2 side walks, pushup x 10)
    • Transition to Bear Crawl without stopping – Bear Crawl 30 yds
  • Mosey to Mary


  • LBCs x 20 IC
  • Arm Reaches x 20
  • Superman Row 5×5
  • Hello Dollies x 15 IC
  • Mason Twist x 15 IC


Awesome to be back to F3 after taking a month to rest. Deertick was excited because he thought I fartsacked for a month…not the case, Sorry. Skinner mention pancakes on the way to Warmarama…that’s all I could think about the rest of the WOD. Cold morning, but the PAX worked hard with all seasoned F3ers so sweat started quick. Always an honor.

Aye, Hipbone