Back Blasts

Nine Got The Memo

Nine of Harrisburg’s finest got the memo and assembled outside Percent Tap House for some Saturday morning sweat.

The Pax

  • Pax: Magic Mike, Constitution, Battery, Solo Cup, Hootie, Zen, Talladega, Gapper
  • QIC: SS Minnow

Warm Up

  • Mosey the long way to the Novant Health building parking lot
  • Side Straddle Hop
  • Imperial Storm Trooper
  • Windmill
  • Air Squats

The Thang (30 sec of each exercise, then run around parking lot)

  • Round 1 – Burpees – run
  • Round 2 – Burpees, Merkins – run
  • Round 3 – Burpees, Merkins, LBC – run
  • Round 4 – Burpees, Merkins, LBC, Carolina Dry Docks – run
  • Round 5 – Burpees, Merkins, LBC, Carolina Dry Docks, Squats – run
  • Round 6 – Burpees, Merkins, LBC, Carolina Dry Docks, Squats, Elbow Plank w/alt knee-elbow – run
  • Round 7 – Burpees, Merkins, LBC, Carolina Dry Docks, Squats, Elbow Plank w/alt knee-elbow, American Hammer – run
  • Round 8 – Burpees, Merkins, LBC, Carolina Dry Docks, Squats, Elbow Plank w/alt knee-elbow, American Hammer, WW II Sit-ups – run
  • Round 9 – Burpees, Merkins, LBC, Carolina Dry Docks, Squats, Elbow Plank w/alt knee-elbow, American Hammer, WW II Sit-ups, Side Straddle Hop – run
  • Round 10 – Burpees, Merkins, LBC, Carolina Dry Docks, Squats, Elbow Plank w/alt knee-elbow, American Hammer, WW II Sit-ups, Side Straddle Hop, V-ups – run
  • Round 11 – Burpees – run
  • Run back for Mary


  • Carolina Dry Docks (yes, in Mary)
  • Superman Pulses
  • Crunchy Frog (thanks Solo Cup!)


  1. Great work, men! It was warm and humid. I wrang sweat out of my shirt afterwards. Hope you guys did too.
  2. Plenty of mumble chatter! – James Gregory, pump tracks, parades, proper exercises for Mary…
  3. Always an honor to lead a bunch of motivated men!
  4. Happy Independence Day weekend!

I like to see a man proud of the place in which he lives.  I like to see a man live so that his place will be proud of him.”  – Abraham Lincoln

Hokie Pokie’s Grand Finale

Q-Hokie Pokie

Moolah, Spaz, Opie, Bravo, Big Blue, Shooter, Terrible Towel, Yellow Cake, Chachi, Buck, FNG-Leonard



Last day of the Iron week challenge for Hokie Pokie. It was a great crew all week. A lot to be thank you for!! I wanted to keep us moving this morning, and by the end, we were all feeling it.


A mosey around the parking lot and then grab a brick and head to the medical complex.



SSH (IC) x 12

Penny Pickers (IC) x 12

Wind Mills (IC) x 12

Mt Climbers (IC) x12

Arm Circles


Hokie Pokie Gassers

  • Line 1 – 15 SSH
  • Line 2 – 10 Squats
  • Line 3 – 5 Burpees
  • Repeato
    • Line 1 – 5 SSH
    • Line 2 – 10 Squats
    • Line 3 – 15 Burpees


10 -1 Ladder

Start with Mike Tysons on the wall

Other side SSH



Grab your brick and get on the line

Need to get the brick to the other side

Bear Crawl to line 2, run back to get your Brick, over head carry to Line 2

Repeato until you get to line 4


Repeato back, but do walking Lunges vs Bear Crawl



Circle up headed off the 2H of the work out, People’s Q


Q calls the first exercise, when we get back the next in line calls the exercise


  1. 2 Man Makers

Indian run, with a Burpee plenty


  1. 2 Man Makers
  2. 4 Lawn mower pulls

Snake Indian run


  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press

Sprint around the building


  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press
  4. 8 Curls

Sprint to the end of the parking lot and back


  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press
  4. 8 Curls
  5. 10 SSH

Indian run, with a Burpee plenty



And so on, in the end, we did:

  1. 2 Man Makers
  2. 4 Lawn mower pulls
  3. 6 Over head press
  4. 8 Curls
  5. 10 SSH
  6. 8 Tricep extensions
  7. 6 Bent over rows
  8. 4 Apllo Ono’s
  9. 2 Monkey Humpers


Clean up and head to the shelter



Plank up

Plank Jacks (IC) x 12






Thanks for coming out this week and following a long.  Great work!! FNG – Leonard should back on Monday, so let’s start thinking about a Name!!


Money collection for Gator (aka Lewis), we are connecting with the FIA ladies to collect money for Gator. If you had not heard, he had a heart attack a few weeks back. The FIA ladies asked if want to come together and collect funds to help him and his family. Over the next 2 weeks, I will be collecting funds, options below:


Zelle: 704-517-3075

PayPal: @glengordick1

Venmo: @Glen-Gordick-1



July 23rd Yard clean up at Amways house. The more man power the better!! So mark your calendars. I will put out a tools list next week.




Cruel, cruel dice

PAX: Backdraft, TheBigShow, TheBurgh, Ricochet

QIC: Grandmaster

3 men and a Backdraft joined YHC on a humid Friday morning to get a good workout in before the long weekend. Squid is on vacation so, of course, Risky was no where to be seen. Our fearless MQ also was not present. Without them, and many others, the beatdown went like this:

Mosey to the Eternal Flame for WARMARAMA:

  • 15 ISTs IC
  • 10 Windmills
  • 10 BSNs

Mosey back to the AO for THE THANG:

Roll the dice, see what the board says do. The timer carries two kettlebells the length of the sidewalk and back.  We did a LOT of mericans, some squats and Freddy Mercs. Thankfully no 2’s or 12’s (Burpees on each) were rolled.  Finished up with some stretching

COT: Prayers for a safe weekend and strong leadership

MOLESKIN: This is always an easy way to make a mubblechatter filled beatdown. Lots of complaints about repeating exercises, but that’s the way the dice roll.  As always it is an honor.

In HIS Service,


Extra Sauce

PAX: PapaJohn, SoloCup, Minnow, Practice, TarTar, Hacksaw, JD, Deadhead



Mosey to up the path to the clearing and circle up. 


SSH x 15

Windmill x 10

Michael Phelps

Arm Circles

Merkin IC x 10


Mosey back to the bells.


Flower bed:

Step up + 1 overhead press

Step down + 10 goblet squats

Continue increasing overhead press and decreasing goblet squats until 10/1. Plank when done.


15 dips

15 incline

15 decline

15 Mike Tyson’s


Farmer carry to the clearing, switching hands halfway.

10 Swings OYO

Farmer carry/Overhead carry back to the flower bed.



5 burpees

10 lunges (each leg) + bell

15 IST + bell behind your head

20 Merkins

25 plank jacks

30 sumo squats + bell

Run to the clearing and back.


Ladder 2:

Step up + 1 high row

Step down + 10 tricep extensions

Repeat until 10/1.

20 dips

20 incline

20 decline

20 Mike Tyson

Farmer carry to the clearing and back. 10 swings OYO.


LBC x 15

Flutter Kick (bell pressed) x 15

Box Cutter (bell pressed) x 15

Downward Dog


Child’s Pose

Recover, Recover


  • Excellent work today in super humid conditions.
  • The #Silversneakers were out in force this morning! Way to put in the work.
  • As stated in the disclaimer, when it comes to kettlebells, I’m as much a novice as anyone who wanders in off the street, so thanks for humoring me. I tried to make it as challenging as I could and fill it with “arm shit”
  • Gonna be feeling this tomorrow.
  • Speaking of tomorrow, the Rail Yard beatdown will be launching from Percent Taphouse, not the park.
  • Your Q looked excited. It’s gonna be a good’n.
  • Twas good to be back out in the Gloom, it seems that all I missed was the escalation of tensions regarding the Local Legend crown of the Pitchfork! My popcorn’s ready.
  • Coffeeteria featured local legend talk, the secret to picking up chicks at work (extra sauce does it every time), and playing which family member is the least liked. #ShowToKnow
  • As always, it’s an honor to lead.

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” — George Bernhard Shaw.



Pax: Gamma, Battery, Wexler, SS Minnow, Bearclaw, Zin, Kojak, JD
Q: Hacksaw

9 tough men met at the Ridge to grow stronger mentally and physically. YHC got there a little early, to see Gamma already doing the work on a HIM blasting through a pre-run with the greatest of ease! after a 20 minute ruck warmup for YHC, 5:31 hit(sorry all) and off we went, here are the details:

Warm Up
SSH x 10
IST x 10
Mountain Climbers x 10
Merkins x 10

A very short mosey to begin a discord of fun, let by YHC needing to explain a workout a little better next time, but here we go!

The Thang

*2* 5/1 Ladders along with *10* *5* second sprints:
first ladder | 4 x 5/Jump Squats- complete 5/1 at the start, sprint 5 seconds, do 4/2, back and forth till complete, then on to the next 5/1
second ladder | Burpees/Bobby Hurley

Plank while waiting on the 6

Next superset of 5/1 Ladders:
Carolina Dry Docks/Mountain Climber(4 count)
alarm clocks/Foxholes

Superman pulses waiting on the 6

Next superset of 5/1 Ladders:

forward lunge(l/r)/squat
reverse lunge(l/r)/lateral squat(l/r)

Bird Dog waiting on the 6

Bat wings in cadence(look it up in lexicon)

start back at top for time

LBC x 10
Pretzel crunch x 10
Squirm x 11

Name o rama and COT!

Great work by all, the push and drive was outstanding! The Respects hammered it , Kojak, Battery, Zin, Wexler kicking it in high gear! Had a great Bat Wings circle, appreciate the dance moves by Kojak and Wexler(memories of Lamar and the Tri-lambs in Revenge of the Nerds)!

Battery talked about event in Wake Forest in September, he will provide more details. 12 miles, go to 5 AO’s in the area, 15 minutes of exercise, then off to the next one, sounds like serious work! Nephew improving also, so good news for Battery and his family.Park is closed Saturday, so Solocup has the Q at Town Center for Bull Run and workout. Always and honor and pleasure to lead, open minds, open hearts!

No Mas 1.5

12 Pax managed to defeat the fart sack for a fun filled beatdown at the one and only Rolling Stone. YHC had the Q and was trying to figure out what style of JV beatdown would work. While paying the monthly bills last evening, the inspiration hit. No Mas! Quick MECA search and I see we haven’t run this in some time, perfect. Also, the Q remembered that last time this WIB was run the slaloms almost destroyed my ankles for a week. Following some Sierra Nevada Hazy Little Thing inspiration, I came up with a small modification, so this is really No Mas 1.5, 2.0 wouldn’t really work

PAX: FNG Rick (clickbait), Detention, BackStop, MC, Sugar, Bouche, Peanuts, Heatstroke, Loveseat, Manwhich, SteelKannon,

Q: LifeAlert


stay at the rally point and spread out. started with 11 and MC comes in hot to round us off at 12.

  • ssh x 10 IC
  • WM x 5 IC  AKA  Abe Pagoda
  • PP x 5 IC
  • IST x 10 IC
  • Tempo squats x 10
  • Tempo Merkins x 10 IC
  • MC x 20 IC

The Thang

Partner up! Each partner alternately performs the exercises over a distance across the width of the hoops courts and back as listed:Exercise performed in a ladder/pyramid scheme pattern

Exercises are follows:

1 Run
2 Laterals
3 Quadraphelia–Backwards Run
4 Karoke
5 Frogger (jump squats)
6 Power Skip
7 Bear Crawl
8 Burpee Broad Jump
9 Lunge Walk

  • 1,
  • 7,6,5,4,3,2,1
  • 6,5,4,3,2,1

and so on……..

This always starts easy until about the #5 mark and then the pain ensues. This tests your cardio fitness and mental capacity. always a somewhat confusing beatdown for younger pax and veterans alike. Delivers every time. Confusion rained down this AM but we all managed to make the most of it


  • LBC x 20 IC
  • LF x 20 IC


  • strong work by all pax. I remember the first time i did this and really had no clue how things were going until about halfway through. Followed the lead of my partner and hoped he knew what the hell he was doing. After 6 years I still mess up somewhere in the pyramid scheme. The bottom half really is rough and the beatdown is named perfectly!
  • Welcome ClickBait, former FNG Rick. If you are reading this, it is called a BackBlast. Its on the endangered list. A few of us are keeping it on life support. It is log of our activity over time. they are easily searched on the F3 website. This helps catch you up on what they hell just happened this AM and to give you ideas on how to plan your own BD in the future. Side note, if you do enough Qing and write enough BB, copy and paste works quite well.
  • Prayers for Cachi as he heal from a broken wrist, speedy recovery my friend. Also, the family of a colleague, Aaron Hewitt, who passed away doing something that he loved. Only 46yo. Every day is precious and the next is not guaranteed. Remember the golden rule and let go of those grudges.
  • Thanks for playing along and SYITG

BMs on the Track

Backblast!  0630 BC – I promised something different… and I delivered! High humidity and BMs on the track. Was that fun or what? And an extra hour sleep-in. Bonus!
Date:  06/30/22
PAX:  @Sparky @sully @schoolbus @Disaster @Poutine @Flyer @Illuminati @Snowsuit
Q: @Snowsuit
FNGs: 0
Count:  8

In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform a penalty workout of Q’s choice. 

Blart x10
Similar to an Al Gore, Pax are in Air Chair position and grab the handlebars of their Segway. Pax bend at the knees – left, forward, right, back is 1 count. 

Mosey over to the Track.

4x4s x10
Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. 

The Thang – Burp & Merk Mile (BMs)
Run to 1/4 track, do B&M1, run back for B&M2.
Run to 1/2 track, do B&M3, run back for B&M4.
Run to 3/4 track, do B&M5, run back for B&M6.
Run full track, do B&M7, plank or Al Gore for the six.

Note: The BMs is my own creation by combining the Burpee Mile with the Burp & Merk… i.e. Burp & Merk Mile or BMM, and since there are 2 Ms… BMs.

Note: Burpee Mile – (48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.)

Note: Burp & Merk – Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 7.

Captain Thor
An ab exercise done in a 1:4 ratio. 1 big boy sit-up to 4 American Hammers. Try to get 10:40
LBCs, Freddy Mercuries, Pretzel Crunch & Pretzel Sticks, Rosalitas, Poutine Low Flutters, Low Dollies, Box Cutters.

– We prayed for Sandman’s continued recovery, as well as his wife’s.
– We prayed for Jody’s recovery after successful brain surgery

– Great to see Flyer out with us today
– Great to have Poutine and Illuminati as summertime special guests
– We had to do 21s 4 times (thanks Disaster for not paying attention)
– Now if we can only get Illuminati to do Blarts properly.
– You may have noticed the Q cutting across the track… this was to catch up the the rest of the pack to make sure all the BMs were in proper sequence. All part of being a good Q.
– Awesome to see PAX run back for the six and finish with them… good work men!

Murder bunnies anyone…..not today!!

Pax (13): Q- Hokie Pokie, Guinness, Opie, Spaz, Terrible Towel, Kojak, Iron City, Big Blue, Bravo, CPAP, Moolah, Geppetto, Zacchaeus



Mosey around the parking lot x2

SSH (IC) x 12

Penny pickers (IC) x 12

Wind mills (IC) x12


Grab blocks stay in the main parking lot

3 Exercises

  • Bench Press
  • Flutter Kicks w/B
  • Goblet Squats

Run a lap

Reps: 20 – 15 – 10


Head to the hill by the office

10-1 Ladder

Curls on top

Money humpers on the bottom


Head to the tennis courts

4 corners, 3 exercises (10 reps each)

  • Incline Merkins
  • Box cutter w/B
  • Should press

Run a lap, on the way by to the next corner grab your brick


Calf press on the brick

  • Left only (IC) x 10
  • Right only (IC) x 10
  • Both feet (IC) x 10


Head to the wall

  • Stack the bricks at one end
  • Wall sit and pass the bricks to the other end
  • Punches (IC) x 10
  • Pass the bricks back
  • Punches (IC) x 10


Clean up and head to the shelter for Mary:


Plank up

Mt Climbers (IC) x12

Plank Jacks (IC) x12

RBC (IC) x 12


Thanks for coming out this morning and following along!!



Hangin at the Quads

Date: 6-29-2022

Pax: Mayweather, Slash, Skinner, Tombstone, Fire Chicken, Marlboro, Indy, Popeye, Mountie, Psycho T, El Ab, Private Ryan, Hops, Spud

14 Hosses got out to saddle up and ride out on a muggy but temperate morning.  Indy showed up.  Ticky did not.

Warm Up

  • Mosey through bottom of the deck and risk losing Skinner but come out the other side at the Truist/Suntrust/whatever parking lot.
  • SSH x 20
  • IST x 10
  • Loose Change x 10
  • Arm Circles and slappy slapperton
  • Mosey to a stopping point at the end of driveway to First Pres for


25 squats at the place we stood, then mosey down Union to the wall in front of Wells for 20 dips, then mosey down Killarney to parking lot in back of Wells Fargo for 15 dry docks, then mosey down Church St. to the uphill side of the driveway at First Pres for 10 gravity fighting WW2s.  Mosey back down driveway to where we squatted, and turn right for a straight up mosey down Union, take a right at Edgewood, another right on Church, and back down the side of First Pres back to the start and repeato until time called, while adding 5 reps at each station for each lap.

Time called around 6:07, we went and collected stragglers, and headed back to OCT for:


  • Low Flutter x 12 (4c)
  • LBC x 12 (4c)
  • Dying Cockroach x 12 (4c)

Mediocre broga followed and time was called.



Prayers for Popeye as his kids’ dog passed at the untimely age of 6.  Prayers for unity as we all said the Lord’s Prayer together.


Solid crowd with folks out for trips, work, what have you.  Ended up being a nice little ass kicker, with most getting three to four rounds, and a total of 2.5 to 3 miles.  Mileage adding up this week.  You get a little tingle in the loins when you know your beatdown hits, so we may bring this one back for another shot some time in the future.  Gave pax the chance to go at their own pace, spread out a bit, get what you wanted out of the run.  Much grumbling about the uphill WW2s.  Sack up you nancies and scrape some skin off your lower backs.  The ink from your tramp stamps ain’t goin anywhere.

No special message, just a nice little beatdown.  Try to stay in the routine, it helps.  Be the type of accountability partner that you need in the world.  Reach out to someone you haven’t heard from in a while, that shit matters.

Thanks for being the accountability partners that I need every day.


“It is not only what we do, but also what we do not do, for which we are accountable”- Moliere


What are you doing here?!

Date: 6/29/2022

PAX: Clueless, Exit 54, Dud, Bearclaw, Banjo Boy, Papa John

Q: Papa John

5 runners and one cyclist were out putting in work on the pitchfork (or some variation thereof) this morning. Strong work by everyone, despite the humidity. One runner, eager to unseat a legend, got quite a shock during his early laps when crossing paths with the Legend himself, before 5:30. Local Legend or not, 5 laps on the Pitchfork is still impressive.

Congrats to @Dud for keeping himself and kids alive while his wife was away.

Thanks @Bearclaw for taking us out, this morning.

Despite the talk at coffee about how much “fun” the BRR is, I’m still a solid no on the running portion of the event, but might be convinced to join the afterparty at the brewery.

Great work this morning, men.