The BackBlast:

16 PAX relived the first F3 backblast from 2011. Like 2011, the tribute was on the first Saturday of January. The Q challenged the PAX to workout every Saturday for 4 weeks.

Title: F3 Ground Zero – 2025 New Year’s Challenge

PAX: Sandworm (Q), Gekko, Bunker Boy, Hattie, Rookie, Windmill, Drury, Saddle Sore, Mall Cop, Neon, Moped, Chartreuse, Shark Bait FNGS: Manatee, Waddle, Red Rock, T-83

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

1. Free
2. Open to all men
3. Outside
4. Peer lead
5. COT

F3 Ground Zero (adapted from Backblast 001)

F3 started as a breakoff workout from Qrusaders on 1/1/11:  “Qrusade is just ‘you against you,’ but it’s also you against everyone else out there – and that’s a good thing.”

Warmup

½ lap – OVP Parking lot

THANG

Monkey Shockers Format (15 second rest between 3 exercises, some were OYO and some in Cadennce)

(Merkin/American Pushups)

1.  Wide-Arm Pushups – 20
2.  Diamond Pushups – 10
3.  Partner / Inclined Pushups – 20

Parking Lot ½ Lap

1.  Knee-Up +The Dolly – 25
2.  Flutter Kick – 40
3.  The Little Baby Crunch – 20

Parking Lot ½ Lap

1.  Side-Straddle Hop – 40
2.  Squat Thrust – 25
3.  Mountain Climber – 30 (every leg)

Mosey to the Flag planted at the Gym Picnic Tables. Read Qrusaders note from Backblast 101:

Qrusaders (if you last), 

    Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next / Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away. 

    It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son?? Apostle Gx

Duck Walk Practice 

1. Squat Kick 
2. Waddle Sit 
3. Penguin Waddles 
4. Cossack Squat  

½ Lap

Bear Crawl Practice

1. Lunge merkins 
2. Opposite Arm and Leg Reach  
3. Spaghetti Back to Dry Dock 
4. Two steps forward, two steps back

½ Lap

Crab Walk Practice

1. Bench Dips 
2. Kick Thrusts
3. Big Boy Situps
4. Crab shoulder taps

Water break

Picnic table exercises in Monkey Shocker format

1. Bench Lunges
2. Side bench ups
3. Bulgarian split squats

½ Lap

1. Step ups
2. Table push offs
3. Tricept dips

Moseyed back to hill by the flag

5 Jacobs Ladders: Run to top of the hill and 1 burpee … run to top of hill and 5 burpees

Circle of Trust

Classic City Launch: 2019

Classic City Relaunch: Last Saturday in August of 2020

Classic City Relaunch Backblast (Drone, 9/5/2020):

This was YHC’s first solo Q since the launch, and I took the opportunity to challenge the pax to step up and lead as we approach the end of the 6 launch weeks.  This is not my group or Stroke Seat’s group, we just started the ball rolling.  It will be on the 10-12 pax who have showed up every week so far to keep that momentum and to own the direction and culture of F3 Classic City, and I’m excited to see it happen.

The New Year’s Challenge is to beat Quitters Day on Friday, Jan 10. Come back next Saturday on Jan 11.

An additional challenge is to workout every Sat for 4 weeks. A downrange F3 works if you get a PAX’s confirmation. And, a popup counts if you send a preblast.

Count-O-Rama, Name-O-Rama

Welcomed 4 FNGs

Prayer and Pledge