Backblast
AO: Renaissance
Date: 05/17/2026
PAX total: 7
Q: Dax

PAX: DAX, Cheesesteak, Ballast, Fracsac, Wopner, Hiesenburg, TripleShift

No one on the Q, and as I’m site Q, and I hadn’t been showing up….I knew I needed to make a cameo. But what would I do? Well certainly, I wouldn’t copy the beatdown that KingKong gave the day before at Misty Mountain….only a chump would do that.

Warmup:
SSH, AV, Imperial Walkers, Grass Grabbers, worlds greatest stretch

Mosey to Foundry- Stop on the way there for:
Freddy Merks, peter parkers, parker peters

At Foundry-

Thing 1: DORA
With a partner, 100 reverse rows, 200 step ups, 300 American hammers. Timer- partner runs to track, does one hand release merkin (aka a “true merkin”). This made the beatdown COMPLETELY DIFFERENT from what happened the day before at Misty Mountain.

Still sucked in a good way.

Mosey to back of Museum 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.

Sprint to Flag, short ab workout Mosey to flag for abs, featuring the classics like leg lifts, rosalitas, hello dollys.

Count off, name-o-rama, intentions and COT:

It’s a time of transition, from spring to summer. Seeing graduations and kids moving on in school reminds us of that. I’m thankful for F3, and the guys I get to share all of these things with.

Closed with Our Father.