Live Long & Prosper
All BackBlasts BackblastsApril 3rd, 2025
Date: 04/03/25
AO: #f3Harrisburg
PAX: @Uncle Floyd, @Goldrush, @Constitution, @Othello, @ColonelSteve, @SSMinnow, @RedTape
Q:@UncleFloyd
FNGs: 0
Count: 7
Six super PAXes leaned into a some 70+-degree weather this morning and had their usual ridge-diculously good time building their stamina and chest muscles while working their core.
Here’s what we did..
Quick disclosure, prayer for safety and that “the workouts wouldn’t get easier, but PAX would get stronger” and then we were off to the races.
Warm-a-Rama
12 reps +1 for each exercise (12*): Imperial Storm Trooper Squats; Ropa-Dopes (paired off and took turns with some jabs and shadow boxing), Side Straddle Hops, Arm Scissors, Seal Claps, Apollo Ohnos, Vertical Seal Claps.
The Thang (Part 1)
We launched into an Indian Run around the perimeter of the parking lot, arriving at the concession stand, where we sprinted to the stop sign at the end of the lot, did some lateral side hops from side to side back to the middle of the lot, then turned around and returned with some Giant steps.
Next we moseyed to the portico…
10 Mountain Climbers (IC)
10 Mike Tysons (IC)
10 Donkey Kicks (OYO)
10 London Bridges (IC)
Next we moseyed to the Ridge/hill...
10 Incline Merkins
10 Decline Merkins
10 Little Baby Crunches
run to top of hill: 10 Squats
Repeato (3x) and then plank it up to wait for the six..
The Thang (Part 2): 7 In Heaven
7 different Tempo Merkin exercises all done (In Cadence) slow 3-count down, and up is 1 repetition.
Diamond Merkins: regular F3 pushup with hands closer together, forming a diamond.
Merkins: regular F3 pushup
Wide-Arm Merks (Werkins); regular F3 pushup, hands extended wide.
Uncle F. Shoulder Taps: (shoulder taps with merkin in between).
Hands-Down Crunchy Frogs: On your six, hands facing forward on ground, lean back, draw feet to chest.
Side Crunches: (on your side leaning on elbow, other elbow extended from head, lower leg extended straight, top leg suspended– bring top leg to extended elbow – crunch calisthenics exercise). We repeated this exercise, left and right, during the first round, so a total of 3 times.
Peter Parkers: We remembered Spiderman’s alternate identity on this one, moving each leg forward (left, right) from a plan position to complete one rep.
EXTRA CREDIT: For extra credit the men held a Crucible Merkin Hold for as long as possible during the first round, which produced some good outputs, despite Q’s halting counting cadence.
REPEATO (2x)
MARY
Next we got on our sixes…
- J-Los– (10 IC)
- Superman Pulses (10 IC)
- American Hammers (10 IC)
- Glute Bridges (10 IC))
Circle of Trust
Announcements:
2025 Bunny Run 5k & Festival https://f3meca.slack.com/archives/C3SQ92ZPA/p1743593007023629
Prayers and Praise
Praise for the open doors that continue for @Constitution as he searches for his next long-term work move.
Prayers for @hacksaw’s wife and her coming surgery.
Moleskin
Always a pleasure to servant-lead the men of F3 Harrisburg. YHC was a bit groggy from the pollen/allergies and halted through a few exercise counts, but we got through it with grace and grit and finished the routine strong.
YHC shared his gratitude to God in general and on the purchase of a new truck, which has been a blessing, and shared once again about the value of our daily beatdowns. All of it matters, every time we respond to the alarm clock for our first win of the day, every time we show up push ourselves through strength training and cardio, encouraging each other on. This daily workout, embracing the suck of getting out in all kinds of weather at this early hour is our way of leaning into the discomfort that our climate-controlled, push-button society denies us. Well done, men. Good to know you have my back (and I have yours). See you next time in the gloom.