Backblast
AO: Renaissance
Date: 06/21/2026
PAX total: 6
Q: DAX

PAX: DAX, Caboose, Ballast, Fracsac, Wopner, Mayhem

Father’s Day. Time to step, lead and take advantage of the ONE DAY reserved for Dad. I had my whole list of things I wanted to from making pancakes, grilling steaks, drinking beers, taking a nap watching soccer. I knew an F3 Beatdown full of Dad Jokes would be the best way to start the day.

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

Thing 1: Route 66, Ascending Burpees
We did these along the light posts running away from NOMA. Thankfully the PAX helped me with the counting of light posts so we got off right. We did these ascending- increasing the burpees for each light post. I hadn’t posted in 2 weeks, and boy did these suck.

Insert Dad Joke- you should have been there to hear it. It was lame. I blame me.

Thing 2: Route 66, Descending Big Boy Sit-ups.
These felt fast, probably because I was zapped from the burpees.

Mosey to back of Museum for:

Thing 3: 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.

No sprinting to flag, detour to the fountain in front of NOMA for:

Thing 4: Dips and Step ups- Jack Webb Style.
Do a dip, then do 2 step ups. My counting sucked but the Pax were there for me.

5 minutes to go in the Workout….what to do, except

Thing 5: 5min Plank
I’ve always been impressed with Wopner especially as Mayhem once noted his inability to move while holding a 5 min plank. He just holds it, perfectly. Lotsa groans and shifting from the rest of the Pax after 30 seconds to the end of the 5 min. I had thought this would be perfect for Dad Jokes, instead we were treated to little Johnny jokes which were very NSFW. All the more reason to post at F3- FOR DA ENTERTAINMENT.

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

Love you Dad. Thank you for everything.

Closed with Our Father.