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F3-Cleveland | May 22, 2019

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Back Blast 10.31.17 – Halloween Special

  • When: 10/31/17
  • QIC: Trunchbull
  • The PAX: Haskell, Brownbelt, Mayor Flip, Voulez Vous, Half-Dome, Dr. Jeckyll,

Warm Up:

SSH x 40

Windmills x 30

Kicks x 20

Imperial Squat Walkers x 16

The Thang:

Bataan Death March – after completion – everyone burpees x5 then sprint to goal line.

The Gross 12×12=144  With Cinder Blocks – (Merkin, Squat, Press, Swings, Curls, Rows, Bench, Squat press, Mountain Climber, Deadlift, Turn press, jump squat)

Zombie Walk – 50 yards Zombie Walk – Sprint 50 yards x 2

Zombie Walk – 25 yards Zombie Walk – Spring 75 yards x 2

Mosey a recovery lap

Wall of Fire – Peoples Chair Hold – Each PAX 10 merkins, 10 LBC, 10 Burpees

Mosey to Mary

Plank-ups x 10

LBC’s IC x 20

Low Flutters IC x 15

Hello Dollies IC x 15


Michael Phelps

Planks – Hold


Prayers for the high schoolers at St. Basil’s as they go on their retreat, prayers to Haskell as he figures out his back tweek, also prayers to all the kids tonight on a safe Halloween night.

Trunk or Treat – Haskell coming strong with the F3 stickers, magnets, and coozies.  Much appreciated.   Spread the word.

FNG Saturday – Cuyahoga Heights 0700 – Everyone try to EH a few to attend.  Heights is a great location of a tough beatdown.



  1. Haskell

    Thanks Trunchbull, SIR! Great beatdown, still feeling it.

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