Backblast
AO: Renaissance
Date: 12/14/2025
PAX total: 3
Q: Dax
PAX: fracsac, triple shift
No one on the Q, so it was site Q’s time to shine. I put my name on the Q sheet at 6:20am, making sure to block fracsac and his dreams of leading an F3 workout on a drizzly morning. Next time my guy!
Warmup:
SSH, AV, Imperial Walkers, Grass Grabbers
Mosey to Foundry for: Thing 1: The 12 days of Christmas.
Yes, I know this one gets a ton of play this time of year, but I needed something off the shelf after a rough night of sleep—and I can confirm, something is better than nothing.
Just like the song, we start at 1 of the first exercise and repeat all the way down to 12….we did NOT do two sets of Elevens (monkey humpers/donkey kicks)+(big boy situps/8count bodybuilders) as I have done in previous years- you’re welcome.
1.Blockee
2. Bonnie Blairs (2 is one)
3.Burpees
4.Big boy situps
5.Jump Squats
6.American Hammers (each side)
7.Merkins
8.Monkey Humpers
9.Carolina Dry docks
10. LBCs
11. Squats with block
12. Overhead Presses
That was good. Triple shift joined us (with perfect hair) around 4. Big boys sit-ups and informed us that the ground was wet. With my super-wicking Mudgear shirt- I had NO IDEA! Frac was also, shocked. I’m not sure how we made it through, but thankfully we did. Just in time for:
Thing 2: Sunday Mornings
10 overhead claps, or air presses in the people’s chair, 5 donkey kicks, 1 to the wall shoulder press==that’s 1, goal is for 3.
Back to flag, Bear crawl around fountain, dips, incline merks, Bulgarian split squats. Then abs- featuring hip thrusters, crunchy frog, freddy merks.
Count off, name-o-rama, intentions and COT:
Had a rough week at work, but thankful that I get to muddle through challenges and thankful for F3 because it helps to know that there are other men dealing with similar things as we strive to become better.
