Thursday July 4th, 2019

BACKBLAST: Thursday, July 4th, 2019
PAX: Nice n’ Easy, Wineab (?sp – from DC), Jiffy (QIC) 
MOLESKINE:  Great way to start the celebration of our country’s independence
Run around park. SSH x20 IC, Abe Vigoda x 15ICImperial walkers x20 IC, Arm circles x20 IC
7 of Diamonds (in our our national pastime): Same exercises at each corner of of the park, run between: 4 rounds –  7 burpees,  then 14 flutter kicks, 21 merkens , and 28 squats at each corner
pull upsx5 and pressesx10 while PAX doing LBCs
Freddy mercuries x20IC
E2K  x20IC

COT: thoughts and prayers for our military, safe travels. Nice n’ Easy reminded us we can all agree on what a great country this is to live in. sandbag march this saturday
AAR:  appreciate having a  visitor, need to practice my cadence for Abe Vigodas

Backblast for 6-25-19

PAX: YNAB (Washington D.C.), Nice n’ Easy, Vamos, Miyagi (QIC):
Long run around the park stopping in the parking lot for a stretch. Next onto the bleachers for 25 dips and back to the parking lot for 30 flutter kicks. Line tracers across the parking lot ending with 50 LBCs. Sprint across the lot to the bleacher side for 40 shoulder taps and more line tracers back up the lot. Next light stretching. Loop up the hill around the police station and back to the pull-up bars for a circuit for pull-ups, rows, and squats with a plank break between the run and the circuit. Loop around the lower path for another plank break and some Bicycles counted by Vamos. Onto the flag for COT. Thoughts out to those having trouble at this time.
Tahoe is on Q Thursday. See you then.

Tuesday 6/18/19


BACKBLAST: Tuesday, 6/18/19
PAX: Nice n’ Easy, Jiffy (QIC) 
MOLESKINE:  Rain scared away a few but turned out to be light for most part
Run around park. SSH x20 IC, Abe Vigoda x 20IC Arm circles x25 IC, Imperial walkers x20 IC 
Mosey up hill around playground
4 stations at corners of building, alternating 25 to 50 squats, 10-20 merkens, 10 mountain climbers, 10-20 lunges, 3 rounds of this with mosey up hill and around playground between each round
Left time for few a set of pullups and dips
Freddy mercuries x20IC
E2K  x20IC
Nice n easy took us out with 25 budda crunches
COT: prayers for making good decisions
AAR:  little wet  but refreshed. over 3 miles of running

Backblast for 06-22-19

Pax:  Sandman, Primus, Vamos, Ragnar, Nice-N-Easy, Miyagi, Crosscheck, Carrot Top, Jiffy and Pinto (Q)

Moleskin:  Initial forecast called for heavy rain, so Pinto wasted his time Friday evening converting his workout to rain-friendly.  The effort proved unnecessary, Saturday dawned clear and bright, without a drop of rain during the workout.  10 Pax showed up for Pinto’s second Q.
Warm-Up:  A few different runs and static stretches to start the workout, a nice, easy start to the day.
11’s:  Circled up and started the first routine with a combination of Merkins and Squats for a total count of 11.  First 10 Merkins and 1 Squat, then 9 and 2, etc., progressing until we reached 1 Merkin and 10 Squats.
The Beast:  We then lined up for our second routine, the “6-6-6”, 6 exercises, 6 sets and 6 reps as we progressed across the field.  Burpees, Merkins, Squats, Plank Jacks, LBCs, and finally Side Straddle Hops.  This was a tough one!
Rubber Arms (just made this name up):  We moseyed over by the chin-up bars for our third routine,  Partnering up, one partner Planked, while the other did 10 Merkins, 10 Tricep Dips and 10 Shoulder Presses.  After each partner did 10, then we moved down by twos to 8, 6, 4 and finally 2 reps.  This was going to be a heavy arm day!
Four Corners Escalator:  Back to the field for our fourth progressive routine, which turned out to be a dosey, much harder than it looked on paper.  We sprinted around the four corners of the field, stopping at the first corner to do 10 Merkins, the second corner to do 10 Merkins and added 20 Squats, at the third corner we did 10 Merkins, 20 Squats and added 30 LBCs.  Back at the fourth corner we did the 10 Merkins, 20 Squats, 30 LBCs, and added 40 Side Straddle Hops.  As if that wasn’t bad enough, we had only come to the top of the escalator, now we needed to come back down.  So, back to the first corner to repeat the 10 Merkins, 20 Squats, 30 LBCs and 40 Side Straddle Hops, at the second corner we dropped the 40 Side Straddle Hops, at the third corner we dropped the 30 LBCs, and finally at the fourth corner we dropped the 20 squats and just did the 10 merkins.
The Wall:  Moseyed over to the wall for the People’s Chair and a few Dad jokes, followed by Mike Tyson’s, we debated on a second set of Mike Tyson’s, but decided to cut our losses and move on to our final routine.
Jacob’s Ladder:  We moseyed over to the small hill for this progressive finale.  A run up the hill, 1 Burpee, then back down the hill was one set.  On the second set, we did 2 Burpees, on the third set, 3 Burpees, etc. up to the seventh set and 7 Burpees.  Most of us had hit a wall by this point and were ready for the misery to end.
Mary:  Rotation of  couple favorites to bring us to the top of the hour, and this workout was complete.
COT:  A couple announcements, Vamos let us know about some upcoming hunters training in Louisville,  and Nice-N-Easy asked if the group wanted to participate again in an upcoming Police fundraiser sandbag carry.  More info on both to be posted in Slack.  Nice-N-Easy took us out.

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Backblast 6/13/19

Backblast 6/13/19


Ouchee mama! YHC had been out of action for nearly two weeks. Thankfully, the weather was perfect. As Nice n Easy pointed out, it's that time of year when we begin in the gloom and finish in the light with the birds chirping. Yeah, it's pretty great.


Mosey around lower loop

Imperial Walkers

Willie Mays Hayes

Under the Bridge

Copperhead Squats


American Hammers

The Thang:

Red Barchetta (100 SSH, 75 mountain climbers, 50 lbc, 25 Merkins, 10 burpees)

Sausage Works (pullups and SSH)

California Roll, Tahoe Style

10 to 1 (tricep dips and overhead press)


Box Cutters

Heel Touches

Homer Marge Mr. Burns



Convergence this Saturday. Prayers up for Toledo's Smokey. Nice n Easy took us out.


Nice n Easy

Lonzo (Toledo)

Tahoe (QIC)

Backblast for 6-11-19

Jiffy, Nice n Easy, Vamos, and Miyagi (QIC) decided to come to Amberly to work out this morning. We started with a run to the top of the park by the swings for a push up/LBC ladder. We then moved down to the pull-up bars for a pull-up, row, dip , and squat circuit. Lap around the tennis courts for some ab work (big boy sit ups and oblique crunches). Another lap around the tennis court for npr BTTW. We finished with a mosey to the flag for the COT. See you Thursday.

Backblast – 060619

PAX: Lonzo (Toledo), Nice N Easy, Miyagi, Vamos, Ragnar (QIC)

Hot, muggy, and dank. Perfect weather for a terrible workout. 
What we did:
Two Full laps around lower and upper field (2/3 mile)
20 sets of the following:
5x Frisch's Big Boy Sit Ups
10x Plankjacks
15x Freddie Mercuries
Route 66 
Incline Merkin + Decline Merkin at each light (+1 each light)
with 11 stations total, ending in 11 merkins + 11 derkins. Worse than it sounded.
Lonzo took us out with a prayer and a sprinkle of that infamous Toledo F3 Magic.
Miyagi complained about kids these days. Business as usual.


Backblast 5/30/19


YHC was glad to see that the morning storms failed to materialize. However, YHC was not pleased to see that 3 Sugar Rays showed up looking for some action.  In the end, we cycled through 3 routines that kept us all together and we closed out another month of F3 Cincinnati goodness.


SSH x30 IC

Imperial Walkers x30 IC

LBCs x30 IC

Willie Mays Hayes x20 IC


1.      Sausage Works. PAX performed 100 squats IC while taking turns doing 5 pullups.

2.      Charles Bronson. PAX performed the following with a lap around the courts in between.

a.      50 Merkins

b.      50 Monkey Humpers

c.      50 LBCs

d.      50 Tricep Dips

e.      50 Lunges

f.       50 American Hammers

g.      10 Absolutions

3.      California Roll, Tahoe Style. PAX 1 holds BTTW while PAX 2 runs around courts. Flapjack.


Itsy Bitsy Spider x30 IC

Heel Touches x30 IC

Table Tops x20 OYO

Freddie Mercury x25 IC


We congratulated each other on populating the June Q list and Vamos took us out.





Tahoe (QIC)

Backblast for 05-25-19


Bartman (F3Knoxville), Primus, Tahoe, Ragnar, Nice-N-Easy, Miyagi and Pinto (QIC)


Humid and hot, the coming workout would be a sweat fest, but 7 Pax showed up for Pinto’s VQ.  We were glad to see Bartman join us from Tennessee.


Deceivingly simple, the Pax wondered if Pinto’s VQ would need to be usurped to insure an adequate beat down, but in the end they were not disappointed.

Dora 1-2-3:

Moseyed over to the hill for a partner routine, partners alternating between bear crawling (theme of the day) up the hill/crab walking down and performing 100 Merkins, 200 LBCs and 300 Squats.  Now we were warmed up!

The Wall (not Pink Floyd):

Moseyed over to the wall for the People’s Chair and a few lame jokes, followed by a new exercise that may end up as a keeper – Mike Tyson’s, but we need to bark cadence in more of a high-pitched voice next time.


A routine the Pax hadn’t seen in a while.  Moseyed over to the back of the upper field, then made our way across the field and back doing approximately three sets of this six exercise progressive routine.  The BLIMPS acronym stands for 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats.

Field of Dreams:

Moseyed over to the baseball diamond and set up stations at 1B, 2B, 3B and Home.  The team at home performed 15 Burpees, while 1B did Merkins, 2B did LBCs and 3B did Squats.  Each team them rotated to the next station until all were completed.  Oh Yeah, forgot to mention, of course we bear crawled from station to station.  The Q gave the option of a running Pete Rose dive into the next base instead of bear crawling, but nobody accepted.

Catch Me If You Can:

After moseying back over to the upper field for the final routine, the Pax paired off with the same partners.  While one partner bear crawled (of course), the second partner performed 15 Imperial Walkers, and then ran to catch their partner and switch roles.  Up and back on the field, and we were complete.


Rotation of four favorites, ending with Miyagi’s famous Table exercise to close.


Reminder for Memorial Day session (Murph) and the June Convergence.  Primus  took us out.