Legacy Backblast Archive

Temp: 57 degrees partly cloudy – dew Welcome/Disclaimer Prayer – Sweaty Palms Warm up • SSH (20 IC) • Through the Tunnel (15 IC) • Abe Vigoda (15 IC) • Merkin (10 IC) • Willie Mays Hays (15 IC) • Little Baby Arm Circles (20 IC Each Way) • Hillbilly

Some background mumble chatter in the Gloom about being “sore acerom the Murph” on Memorial Day. So, not to embarrass any PAX I decided that the group would move through this morning’s workout together. A cool 55 degrees at our Arrowhead AO kept the sweatin...

On this Memorial Day, 26 Pax gathered to pay our respects the only way we know how—honoring those who afforded us this opportunity with hard work and brotherhood. The Murph Challenge has become a Memorial Day tradition for many across the country, F3 includ...

Conditions: 50ish and SOGGY; great morning to get out and work hard… Disclaimer Prayer Warm-up (on the field): TTT X 10 (SLOW) Abe Vigoda X 10 (SLOW) LBAC X 15 – Hold it – Reverse LBAC X 15 – Hold it – Chinook X 15 IW X 15 LBC X

Weather: 60 and 90% chance of rain, which dropped to prior 30% prior to the Q because God loves F3!! 15 PAX descended on Arrowhead for another Murph prep Q. COP – Rudy Disclaimer Prayer Warm-up Jog to the playground TTT – 10 IC Merkins – 10

Weather: Perfect…low 60’s plus lights were on BOM Disclaimer Prayer Warm Up: SSH x15 IC TTT x10 IC Willie Mays Hays x10 IC Hillbilly Walkers x 15 IC Slow squats x10 IC The Thang: 16 Pax posted to an illuminated Arrowhead to take put in some work while most are

Time: 5:30am Temperature: 57 degrees and awesome Lights: Dark Welcome/Disclaimer/Prayer Warmup I apologized to the PAX in that I feel like I’ve cheated them and disrespected the Slaughter Starter. In looking through the Exicon to my shame I discovered it’s...

Weather: 60 and perfect 21 PAX showed up motivated and packing blocks to enjoy a beat-down. QIC was delivering Q #3 for the week and was highly motivated by the lack of any PAX signing up for said Q. COP – Rudy Disclaimer Prayer Warm-up Run the track stopping

Weather: 52 with a 90% chance of rain (which the Lord held off until COT) 17 PAX ignored the meteorologist and showed up in the gloom to put in some work COP – Rudy Disclaimer Prayer Warm-up TTT – 15 IC LBAC – 15 IC LBAC (reverse) – 15

Weather–62 and nice Time: 5:30am Light on the field: Apparently not anymore Accessories-(Backpack with stuffed Yoda + Sombrero)–It is May the 4th and Cinco de Mayo Eve Disclaimer Prayer Warm Up Slaughter Starter–10 Burpees OYO Imperial Squat Walkers x 20IC...

Condition: 52 degrees, cool and clear Prayer – Beaker Warmup: SSH x 75 Imperial Walkers x 20 IC Little baby arm circles X 15 then reverse x15 Through the tunnel x 15 IC Jack Web: 1:4 Merkins/Air press x 7 OYO Indian Run around track to hillside behind goalp...

YHC tried to create a beat down that would please the PAX of Arrowhead and I think I came up just short. Not too much mumble chatter but the PAX destroyed the main event faster than I thought. Time: 0530 Weather: 63 (according to the bank on the way to

17 JC Pax didnt know what to expect with all the chatter about blocks! Conditions- 50 and a soggy field(as usual) Welcome/Disclaimer COP The Motivator from 8 Imperial Walk x15 IC Abe Vigoda(done properly)x15 IC Hillbilly Walker x10 IC Merkins x17 IC (34 bda...

Disclaimer Prayer Warm-up: TTT X 9 LBAC Front X 15/Reverse X 15 Imperial Walkers X 39 Flutter Kicks X 39 Motivator from 39*,** The Thang: Around the Track, Lap #1 Burpees in the corners 9/10/10/10 – plank for the 6, Lap #2 Squats in the Corners 9/10/10/10 –...

Time: 5:30 A.M. Weather: 57 degrees and drizzly Disclaimer Prayer WARMUP Slaughter Starter–10 Burpees OYO Seal Jacks x40IC Imperial Walkers x20IC TTT x15IC Hillbilly Walkers x20IC Windmills x15IC THE THANG I miss seeing Escape Hatch and suffering through hi...

4/13/17 0530 Conditions: 48 degrees with clear skies and bright moon out. 15 PAX showed up for some Burpee football. Disclaimer Prayer Warm up: 8 Through the Tunnel in cadence (1 more than we were supposed to, rookie mistake). 7 Imperial Walkers in cadence...

4/11/17 0530 Conditions: 54 degrees and Clear, The field was damp which added the gloom COP – Jar Jar Disclaimer Prayer Warm up: 3 burpees oyo (got a little criticism for the “slaughter” starter, or lack there of) 4 man makers oyo 5 parker peters w/ merkins...

Weather: Soggy and 51 degrees 17 PAX won the first battle of the day and showed up to put in some work. Mother nature favors the PAX and we had a nice (soggy) morning to work with. COP – Rudy Disclaimer Prayer Warm-up SSH – 15 IC