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F3-Cleveland | June 22, 2018

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Back Blasts

Burpee-fest with some movement

January 26, 2018 |

Mosey to Pops Hill for warm up. High knees and butt kicks.

Ssh- 46

Windmill- 24

Hammy strech- 12 count

Mosey Down pops Hill-

Squat Jack’s- 30

Fox news Merkin – 12

Jump lunges 16


Up pops hill-

Sprint … Read More

Back-Blast Breaksville 01/23/18 – Truncha?

January 23, 2018 |

Truncha?  That must be Dora’s weird, sick, and ugly cousin.


1/2 Mile mosey stations: Arm Circles x 40, SSH x 50, Turn and Bounce x 24, Incline Merkins x 20, Cotton Pickers x30

The Thang:

Dora’s Crazy Cousin Truncha … Read More

Pole to Pole behind the school, wait what?

January 18, 2018 |

5 PAX met in the gloom for a Haskell led beatdown behind the school.  It all started with:

A mosey to the garbage area for the


  • SSH
  • Windmills
  • ISTs
  • Turn and Bounce

followed by

The Thang

Sprint … Read More

F3 Cleveland Winter Convergence

January 16, 2018 |

WHO:  All PAX within 400 miles are welcome… ok all pax that read this are welcome!!!!!

WHAT:  F3 Northeast Ohio, First Annual Winter Convergence and Coffeeteria, gotta show to know

WHERE: On the Lake Front, of course.  Cleveland Lakefront Tours will … Read More

block beatdown to stay dry

January 15, 2018 |

Warm up

Long Mosey to track

Side straddle hops

Cotton Pickers

Zombie Toe touches


Arm Circles

The Thang

¼ mile Indian Run recon

Mosey to Cinder blocks, carry to end zone

Read More

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!


Read More

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