Backblasts

WRITTEN REPORTS FROM EACH WORKOUT

Below you will find all the backblasts for F3 Churham... They're Grrreat!

Beware the Crunchlady

This is why we can’t have nice things. Wanted to treat the PAX to a Halloween-themed playlist while we cycled through stations. Was going great until about 0600 when Lunchlady Doris came screaming around the bend and ran over the speaker that was on the sidewalk. Now, why did I

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Farm Boys Super Heroes

With Halloween right around the corner, I thought we would do some super hero practice in the workout. Warmarama- SSH, WMH, Michael Phelps, Arm Circles, Stretch on your own The Thang: Iron Man: revisit Iron Pax week by doing sets of 25 reps of curls and 25 squats with 5

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Ladder and Chatter

Great showing on a Monday morning with lots of great mumblechatter following the weekend’s Halloween Half performances. Warm up: SSH x 10 Harvester x 10 Windmill x 10 Imperial Walker x 10 LBAC x 10 Seal Clap x 10 Slow Merkin x 10 The Thang: Pyramid workout, interspersed with a

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Eagle Super Heroes

With Halloween right around the corner, I thought we would do some super hero practice in the workout. Warmarama- SSH, WMH, Michael Phelps, Arm Circles, Stretch on your own The Thang: Iron Man: revisit Iron Pax week by doing sets of 25 reps of curls and 25 squats with 5

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Nothing but ‘erkins

Stalwart PAX began with a 3/4 Fellowship Lap to circle up for a traditional warm-up, with the regular rounds of Side-Shuffle Hops, Good Mornings, Willie Mays Hayes, Arm Circles, Imperial Walkers and Hillbillies, then gamely tucked in for the main course of ‘erkins: 5 Celebration Merkins OYO (celebrating both the

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Bastille-10-22

Fueled by a breakfast of Outer Banks Granola, I was super excited to be back at Bastille to celebrate the pivotal role that Southern Village Community Park played in the French Revolution. (I still don’t know the origins of this AO’s name). Oh yeah, and also to make people do

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Animal House Super Heroes

With Halloween right around the corner, I thought we would do some super hero practice in the workout. Warmarama- SSH, WMH, Michael Phelps, Arm Circles, Stretch on your own The Thang: Iron Man: revisit Iron Pax week by doing sets of 25 reps of curls and 25 squats with 10

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This aggression will not stand, man

Another Splashback Q – another trip down the archives of F3 backblasts in search of inspiration. Saw a few “4 corners” routines that caught my eye – but I couldn’t make it work in my head when thinking about the layout at the wall. So I pulled up google maps

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Bull Recon

I was assigned to coQ one of The Bull’s AOs meeting at “the hill” next to DPAC. I used this morning to recon the site. I’ve been to DPAC many times and cannot remember a hill. I think Durham and Chape Hill are not quite in agreement as to what

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Blocks and Tires

Warm up: 10IC WMH 10IC AC 10IC RAC 10IC Harvester 25IC SSH Mosey with blocks to upper part of the parking lot and partner up. 1 block per partnership. P1 is the timer. He starts moving the block while in plank position. The block must be moved to the grass

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Bucket Lists

YHC started today’s workout with asking the PAX for a moment of silence. My family and I lost something dear to us this past weekend.Freakin Florida is now 4-3 and college football season is officially over. RIP Gators.  (I do apologize to anyone who thought I was serious. There may

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Denali’s “Highway”

The Denali Highway runs from Paxson to Cantwell. It is 135 miles long. One way. One road. ALASKA ! Warm-Up: SSH 15 IC Imperical Walkers 15 IC LBAC w/calf stretch – forward 12 IC, reverse 12 IC WindMills 10 IC WMH 10 IC Michael Phelps 10 IC Mosey up to

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