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F3-Cleveland | March 24, 2018

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Back Blasts

Slip and Slide Hill Work

January 9, 2018 | | One Comment

A nice balmy 39 degrees.

Mosey to the small lot Warm Up

  • Side Straddle Hop
  • Cotton Pickers
  • Turn and bounce
  • Frankenstein
  • Arm Circles

Sprint/Fast Jog Hill and jog down

Quadraphelia up hill, jog down

Split Group- 1/2 group … Read More

01/04/2018 BackBlast Breaksville

January 4, 2018 |

There might be no school across Northern Ohio, but 4 PAX still met in the gloom for a Trunchbull extraordinaire.

Warm up:

Long mosey to small lot

SSH IC x 50

Frankensteins IC x 25

CottonPickers IC x24

Turn and … Read More

Pre-Blast Breaksville 01/04/2017

January 3, 2018 |

Lt. Dan, Ice Cream?

With the temperature tomorrow, there will definitely be ice.

Where:  Brecksville Middle School Parking Lot

When: 0530

Why: Because ISI

See you in the GLOOM!


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Pre-Blast MECA Healthy Eating Challenge

January 2, 2018 |

Welcome to the Winter HEC… stay strong and win a prize (a healthier you and that beach body your M has always dreamed about!)  PLUS, maybe even a fancy certificate.

The Winter 2018 MECA HEALTHY EATING CHALLENGE About the Challenge … Read More

Welcome to 2018

January 2, 2018 |

Stealing from DarkHelmet who paraphrased Dredd:

(Paraphrasing @DreddCNC) “If you make it about you, the weather is a deterrent. If you make it about your brother, the weather is an invitation.” Come suffer with … Read More

Balmy and 4 degrees with light snow

December 28, 2017 | | One Comment

Mosey around the parking lot to shovel flag Pick up coupons Elf on a Shelf –  15

The Thang

Run to top of hill – 5  Burpees Jog half way down hill – 10 Dips Jog down rest of the … Read More

Feels Like -5

December 26, 2017 | | One Comment

Gotta get going in the frozen tundra.

Mosey around the parking lot to the football field

  • Side Straddle Hops
  • Turn and Bounce
  • Cotton Pickers
  • Frankenstein

Mosey to endzone

The Thang

Jog width of the field- 10 Burpees

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Baby it’s cold outside…

December 21, 2017 |

Haskell threw 6 PAX an Early Christmas Party, there were many activities.

Warm-up lap around the parking lot with some high-knees, butt-kickers, caraoke, and some franken-walks

Mosey to the concession area for:


48 x SSH

22 x Turn and … Read More

Mill Road Pole Work

December 20, 2017 |

There was some confusion as to whether I would Q or if the return of Haskell would mean he was Q’ing.  After some debate (you can, no you can, no YOU should, you brought the SF… yada yada yada)  Mayor … Read More

BackBlast 12.14.17 Winter is HERE

December 14, 2017 |

Long mosey over the river and through the woods to the new found hill.

Warm up – In the snow

SSH x 20

Cotton Pickers x 15

Turn and Bounce x 15

The Thang

On the Hill

360 Degree Merkins … Read More