A bridge, a ball and Dora.

AO: The Colosseum

When: 04/13/2021


Number of Pax: 17

Pax Names: Bob Villa, Bone Spur, Boston Butt, Dilly Dilly, John Denver, Shooter Mcgavin, Short Sale, Skinner, Sparkler, Spirit, Vern,

Number of FNGS: 0

FNG Names:

QIC: Better Call Saul

The BackBlast:


I am not a professional. I am not aware of any injuries you may have.  Please modify as necessary.


Motivators from 8

Tappy-taps, x10i.c.

Michael Phelps x10i.c

Air Squats x20i.c.

Arm Circles eacy way x10i.c.

Crunchy Frogs x10i.c.


Count off…(forgot to mention for PAX to remember their #!….redid later on hill).

Start with a mosey with coupon to top of the hill.

 Thang 1

 Deposit coupons and divide into three groups.

Indian Run to bridge.

First group to arrive…Bear crawl in line to other side then Dirty Harry back.

Another group arrives and hold plank, while third group does SSHs. Once first group is to the middle of the bridge, second group starts their crawl, and third group begins after that.

As each group is finished, Indian Run back to the top of the hill, do SSHs until start of Thang 2.

Thang 2

Two teams on opposite side of the hill.

One team starts with a large yoga ball.

The team with the ball sends a runner to the top of the hill holding the ball above his head.

At the top he calls out an exercise for the other team. Then as he is throwing the ball towards them, he calls out a number and sprints back to join his team.  The PAX with that number on the other team will retrieve the ball and run to the top of the hill where they will call out an exercise for the other team and call out a number as they thrown down the ball and return to their team.

 Thang 3

Partner Dora

Partner 1 will descend and run one lap around the hill

Partner 2 will do listed exercise reps until partner 1 returns, then switch.

200 curls

200 chest press

200 mountain climbers

200 goblet squats

200 skull crushers

200 monkey humpers


 LBC’s x30oyo

Circular dominos (Side plank, left arm up, 5 merkins, then high plank, reach end of the line, start

over with right plank).

Leg lifts x30i.c.

Scissor kicks x10i.c.


Touched on some recent news reports from Burma, where since the other throw of the government by the military earlier this year, there have been over 700 prodemocracy protestors killed. It is jarring to hear something like that, but also all to easy to let it pass and forge just how very fortunate we are to enjoy the freedoms that we do in our country.  Even the freedom to meet regularly as a group like F3 would be considered a threat in certain countries.  Reminds me that I need to be more intentional in vocalizing my appreciation for our freedoms and for the ones who came before that sacrificed and helped to secure these same freedoms.  Committing to sharing this with my 2.0s and being intentional in helping them to more fully appreciate our liberties as American, as well as our responsibilities.