Fight Club

The BackBlast:

Intro- Arrived at 430 to a cool 23 degrees, not much wind at the Colosseum and began placing the workout description at each of the four corners of the parking lot. A group of PAX arrived at 4:50 for a pre run and the rest of the PAX started arriving around 5am.



  • Motivators from 7 IC
  • 12x Tappy Taps IC
  • 12x Imperial Walkers IC
  • 10x Arm circles forward, 10x backwards IC
  • Stretch OYO while I explained Thang 1

Thang 1 and only- Fight Club

4 rounds of 4 exercises OYO. At the end of each round PAX had to run around the parking lot and return to their group complete an additional exercise and then move on to the next round.

Round 1 

  • Curls(45)
  • Dead Lifts(45)
  • Skull Crushers(45)
  • Lawn Mowers(45)

Run a lap around the parking lot and return to their corner and complete 30 Merkins. Then start Round 2

Round 2

  • Goblet Squats(45)
  • Bobby Hurley’s (45)
  • Bonnie Blair’s (45)
  • Calf Raises(45)

Run a lap around the parking lot and return to their corner and complete 30 Monkey Humpers. Then start Round 3

Round 3

  • Chest Press(45)
  • Side Lunges(45)
  • Overhead Press(45)
  • Plank Jacks(45)

Run a lap around the parking lot and return to their corner and complete 30 Grady Corns. Then start Round 4

Round 4

  • Big Boys(45)
  • Freddy Mercuries(45)
  • American Hammers(45)
  • Supermans(45)

Run a lap around the parking lot and return to their corner and complete 10 Blockees and then Rinse and Repeat to Round 1.


20x LBC IC

15x Leg Lifts IC

10x Annie( I called them Alice Whoops) per side IC

Sparkler Star Gazing till 6.


I rewrote this COT about 5 different times over the last week so I decided to just say screw it and speak from the heart. One thing I did not share with the group today was the significance of the number 45. It was supposed to be my 45th post today when I planned this workout a few weeks back but then I went and messed around and added another day and it was my 46th. The significance of that number is I have done this all in just 57 days since I joined F3 Crossroads on 10/27/20. Three years ago Urkel tried to get me to join and to be honest he scared the hell out of me about meeting a group of men in a park at 5:15am. Urkel I appreciate the effort and I wish I knew then what I know now, but I was not in the right state of mind when you first tried to recruit me. Second Best gets the honors for bringing me out and it was a Saturday afternoon in October on my driveway just down the street from the Colosseum when I was finally convinced to show up for my first post. My wife had told Second Best there was no way in hell I would get up that early let alone go work out in the cold. I guess this was the push that I really needed in my life or I just wanted to prove her wrong! I had so many times told myself that my workout would start the next day, week, month etc. Many mornings the alarm went off at 5am and I rolled over and went back to sleep. So I accepted the challenge and showed up to post at the Ridge. I had no idea what I was getting myself into but instantly I was hooked. My next post was Dilly Dilly’s grow ruck challenge in the parking lot of the Colosseum and I had wondered as we started what the hell I had gotten myself into. The following week Reindeer games started and John Denver drafted me on Team Blitzen. I was a late round pick and to be honest I told myself that I would post a few times a week and just try and survive the games. Little did I know that this friendly competition was exactly what I needed. Team Blitzen was great and keep encouraging me to post and would reach out to me when we were at the same AO. After each post during Reindeer games I started to become more comfortable with the men of Crossroads and soon I began my first EC Ruck. I had no idea what the hell rucking was but little did I know that rucking would help me connect with all different PAX on so many different levels. I had discovered connections that I did not know we had and began to learn more and more about the men of Crossroads. From the 4:15 pre rucks to trying to keep up with Jimmy Neutron’s pace on a post ruck, it was this hour that I enjoyed the most each morning either before or after a workout. Without Second Best getting me out to post, my wife challenging me by saying I could not do it, and each and everyone of you pushing me to accelerate I would not be where I am today. I am truly grateful for each and everyone of you here at Crossroads. Each of you has picked me up when I was struggling to keep up, pushed me to accelerate, made me get out of my comfort zone, and been there for me that I truly cannot imagine my day with out posting each morning. Thank you to all the men who supported my VQ this morning. I will carry the flag with pride until it is time to support the next VQ. SYITG