December 1st, 2025 By Fire Chicken

F3 Backblast 11/25/25
ASEC
5:20am: think about having a Bloody Mary
5:30am: get to it
Bloody Mary Tuesday

Pre-Thanksgiving warm up
Q : Total Package
Pax : Spud, Bozeman, Tombstone, Homeland, Neverland, Lex Luthor, Deertick (at Mary)
Jog around ASEC parking lot doing high knees, butt kickers, karaoke, goose steps
Jog to Atrium Rehab Center parking lot

Circle up
SSH x 20
IST’s x 20
Hamstring stretch
Arm circles

The Thang:
Atrium Center Rehab parking lot

Station 1
10 exercises times 10 reps per exercise
Windmill merkins x 10
LBC(IC) x 10
Jumping Lunge x 10
Freddie Merck x 10
Squats x 10
V-ups x 10
KGB(IC) x 10
Mtn Climbers x 10
Carolina Drydocks x 10
Starjumps x 10
Jog to Lower parking lot at ASEC

Station 2
Suicide Burpees
Jog halfway down parking lot and back- 2 burpees
Jog all way down parking lot and back -4 burpees
Jog halfway down parking lot and back- 6 burpees
Jog all way down parking lot and back -8 burpees
Jog to pullup bars

Station 3
10 pullups
10 pushups
Repeato
Jog to ASEC to rock pile

Station 4
Grab a cinder block
Rows x 10
Low squat x 10
Curl x 10
Overhead press x 10
KGB w/block x 10
V-up w/block x 10
Jumpover x 10
Manmaker x 10
Mosey to Mary
Low flutter x 15
Criss-cross flutter x 15
Superman stretch into Ironman
Cobra into childs pose into shoulder stretch
Downdog stretch
Deep Breaths

Moleskin:
1. Eight hearty Pax gathered at ASEC on a comfortably cool, 37 degree winter morning to flex
their muscles to a full body workout two days before the Thanksgiving Hillbilly. Bloody Mary
mix was in Q’s car waiting to break out at the appropriate moment. We decided to wait until
coffee at P & P. Great to see Deertick at Mary this morning. He has a heavy heart after the
passing of his Dad, who was a wonderful guy that we’ll all miss. We all have life experiences
that we deal with constantly. It’s nice to have the F3 Brotherhood to help us all. Good
friends divide your sorrow and multiply your joy. This group is special.
2. Thanks for allowing me to lead you fine gentlemen. Always a pleasure

Moleskin faithfully submitted by Total Package 11/25/25

Backblast

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