Legacy Backblast Archive

A wonderful crisp summer morning for the Arrowhead PAX. DISCLAIMER PRAYER COP TTT (IC) X 10 Abe Vigoda (IC) X 10 The PAX were a little sleepy so 5 Burpees OYO got the blood flowing Imperial Walker (IC) X 15 (Now they’re counting!) LBACs (IC) X 10 each way M...

We had 3 PAX show up in the gloom for a 68 degree undefined bootcamp. DISCLAIMER was delivered although it may have been more abbreviated than normal.. PRAYER was performed by each individual requesting not to be killed by the unknown.. COP and so it starte...

WEATHER – 66 degrees DISCLAIMER PRAYER WARM UP SSH – IC – 25 LBAC – IC – 15 Arm Pretzels – IC – 15 LBAC in Rev – IC 15 WMH – IC – 10 THE THANG Suicide sprints with 15 of each exercise following each sprint Burpees Curls with coupons

Twenty-three PAX post on a humid 65° morning for an Iron Horse Clown Car Q. DISCLAIMER PRAYER COP WARMUP Motivators from 7 Through The Tunnel 10 IC THE THANG Circuit. Break into four, 4-6 man teams. The Log is the “clock.” When they finish a lap, everyone r...

Three riders hit the Tweetsie on a cool, dark morning until the sun broke through, at mile marker 2.5 DISCLAIMER PRAYER COP THE THANG We rode down and back to the six mile marker in Elizabethton, stopping briefly to enjoy a stunning sunrise on the return tr...

63 and clear. 20 pax showed up in the amphitheater for Kardashian’s F3 2nd anniversary Q. DISCLAIMER PRAYER COP The THANG Warm-UP SSH x 20 IC Imperial Walkers x 15 IC Mosey to the South end of the park Through the tunnel x 10 Don Quixotes x 10 Mosey back to...

Beautiful Morning in the high 60’s for 3 PAX DISCLAIMER PRAYER COP Side Straddle Hop x 15 IC, Mericans x 10 IC, LBAC FWD, BWD, OHD, Mt. Climbers x 10 IC, Mericans x 10 IC THE THANG YHC had visited Hickory, NC back in February and showed up one morning

WEATHER – 61 degrees with a nice breeze DISCLAIMER PRAYER WARM UP Sumo Squat Calf Raises – IC – 15 Diamond ‘Merkins – IC – 15 SSH – IC – 15 THE THANG Suicide sprints with 15 of each exercise following each sprint Burpees Dips ‘Merkins Plank Jacks Crab Jacks

It’s hard to call it the gloom when it’s 60 and clear, but 17 pax showed up to put in some work either running or under a rucksack. DISCLAIMER PRAYER COP A few stretches and a Ponzi (who NEVER showed) lap. THE THANG Run to the skate park, divide into

TIME: 0700 TEMP: 66F DISCLAIMER PRAYER COP Merkins x10IC Motivators from 10 TTT x10IC Willie Mayes Hayes x10IC LBAC x15IC Cherry Pickers x15IC Cherry Droppers x15IC LBAC x15IC in reverse Indian Run (2 Laps around the track) THE THANG Four Corners (cones at...

Over two years ago, YHC experienced his first dose of F3 courtesy of Ranger, Field Goal, and several other traveling SC PAX. On that day, F3 NETN was officially launched. YHC couldn’t recall the exact details of the Q, other than recalling Ranger led merkin...

5 PAX came on a cloudy but pleasant 70 degree morning. The sixth Q of this week. It’s probably good that nobody in attendance did all six workouts this week. DISCLAIMER PRAYER COP SSH x 15 IC (We did not do the Cheerleader b/c QIC didn’t practice it ahead of

Seventeen PAX made their way to the innagural soft-launch of the new high-intensity AO—The Boilermaker. I can’t speak for anyone else, but I was smoked, which is kind of the point of a high-intensity AO. DISCLAIMER—Point of emphasis given the nature of the...

22 pax welcomed YHC as an unknown guest q for a double Dora on tombstone hill on the hallowed grounds of Iron Horse. Little did we all know that we would welcome Elvis this morning too. I won’t say which pax was graced by the king of rock n roll,

7 PAX rolled out of the fartsack for a HUMID Little Debbie-led celebration of our nation’s birthday that may have taken 4/3 of our normal time. DISCLAIMER PRAYER COP Star Spangled Banner 10 IC Stir the Pot Matt Biondi 10 IC Copperhead Squat 10 IC Alabama As...

9 PAX gathered in the sultry gloom for a little community Q. There’s a saying that it takes a village…sometimes that also applies to ensuring everyone gets a turn in spreading the pain! DISCLAIMER PRAYER COP Immediately drop down for 30 mountain climbers. H...

It was a beautiful Saturday morning at Arrowhead for my first Q in honor of my birthday (27th on July, 2nd, hence the 9 reps x 3 theme). 6 men showed up plus myself gave us a total of 7. Some familiar faces and some new ones, all ready to

16 Men put their feet to the earth this morning for a 69 Sandbag Hill experience. DISCLAIMER PRAYER COP SSH 25 IC TTT 10 IC LBAC 25 IC THE THANG Mosey to the Hill for a little Dora Sandbag experience. It’s amazing all the crevasses that sand can creep