https://f3nation.com/backblast1/

So it all started with 1/11/11 and this morning's workout seemed like a perfect time to revisit it. I couldn't find an opening on the actual 11th so I grabbed the 9th here at the thicket. The original backblast is posted here and I am pretty sure that Nightshift is at this point just about be so giddy.

We repeated the original exercises but now it is year 23, the year of Jordan and perfection and so when they did 10 or 11 of the exercises, we did 23, I think we ran a shorter distance and had no hill and I refuse to q a workout without some block exercises, so I supplemented with some other stuff below.

Warmarama- SSH, WMH, Arm Circles, Michael Phelps, Bushwackers

We then partnered up and worked through the original very first workout. Even though they were originally called Qrusaders, the name of F3 came about 6 months after this. Here is my version of the workout.

Partner 1, 23 merkins and Partner 2 ran a small circle, then flapjack. Next 23 wide merkins with partner running and flapjack. 23 diamond merkins and running and most of us modifying the diamonds. Finally the running part is over for part one and we had chosen a partner of even size somewhat do what OBT and Dredd called partner inclined merkins. We completed 23 of those and we wondered why this particular exercise didn't really stick around. I have been doing F3 for going on 6 years and never done this until today. Brotox enjoyed our time together but Sugar Shack was highly offended.

Next Ab time, as a group we did 23 Homers to marge and the curb and then we completed 23 flutter kicks while partner two ran the same small loop. Flapjack. Then 23 LBCs and flapjack. Final part of cardio running for the morning.

Keep in mind the original crew went on a fellowship run up a large hill in the park as I understand it. We just made our way over to the blocks.

We circled up with blocks and completed the following exercises with each PAX giving their origin story and what exercise they hated the most. I will try and recall what I remember from that conversation.

23 curls broken into sets of 12 and 11. Brotox shared he hated the derkins on the fence, Nitro shared he hated the lunge walks. Next 23 overhead presses broken into sets but Mothman shared he hated burpees and Bright Idea shared he hated the bear crawls. 23 of one arm rows each side and broken in sets. Bada Bing shared he forgot gloves on his first workout and his hands got destroyed and then stick man just made it clear he doesn't do side strattle hop which is what the original name was called before we changed it to side shuffle hop but stick man refuses to do jumping jacks and he made that known haha. Dueling Banjos talked about hating the crawl bear, Baujoleaus said he hated some American cuisine as well as something about F3 in a french accent so I didn't understand the exercise he doesn't like. Nes cafe also shared but I was embarrassed that I couldn't recall his name when it was his turn in the circle that I blanked on his hated exercise as well. Finally it was time to end the circle of block time and Sugar Shack shared he hates the cold which is why he runs to NC but shows up in 30 degree weather to workout in shorts and a T-shirt. I shared how much I hate doing blockies and so we ended with 23 blockies. We split it into 6,6,6 and 5 with brotox giving me a break on the last 5 and switch the big boy block with I took the standard F3 coupon.

One of my favorite parts of the original backblast was reading about the COT and how they wrapped up the workout. They did a people's chair where every person on the wall said their name and then one person they knew who might need F3 and who they are planning on reaching out to. There were several dudes who mentioned some names they are going to reach out to this week to re-invite them to the gloom.

Mary was 23 LBCs and 10 dying cockroaches.

COT: F3 is such a special part of my life and I enjoy being a part of the brotherhood. I read OBT's original COT message and the takeaway for me is the You versus You. I love how that comment has been a part of F3 before the name F3 originated. Go out and be your best and make the world better and happy birthday F3.