Image Image Image Image Image Image Image Image Image Image

F3-Cleveland | February 20, 2019

Scroll to top


Back Blasts

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

Voulez Vous’ Winter Wonderland Tour!!

December 12, 2017 |

In the frigid, man-making North:

Mosey to the back lot

Warm Up

  • Side Straddle Hop
  • Cotton Pickers
  • Arm Circles
  • Zombie Walk (Toe Touches)

Mosey down the hill to Mayor’s Dad’s House


Air Squats

Mosey around the culdesac

Read More

Intro to the “Farmer 40”

December 8, 2017 |

Back blast for Thurs-


Mosey to the track for


ssh 38

cp 34

air press 42 /air squat 30.

The Thang

Brick work-

row 20

curl 22

dip 20

decline Merkin 16


Bricks to goal line-

“Farmer … Read More

Demon PreBlast 

December 7, 2017 |

Bring the chaps. Demon PreBlast  Demon – the we want to fit into our leather pants (or chaps) during this holiday party season edition – pre-blast: Tomorrow 12/8

Bay High School

5:45 am Let’s chase the Demon out of the … Read More

12.5.17 Breaksville Back-Blast

December 5, 2017 |

Warm up:


Cotton Pickers x15 IC

Leg Kicks x 15 IC

Turn and bounce x 13 IC

Mosey to field

The Thang

Bear Crawl to the 50 yd line

Plank walk sideways the width of the … Read More

Pre-Blast Breaksville 12.5.17

December 4, 2017 |

Core Principle #3 – Rain or Shine

There is only a 90% chance of rain, but a 100% chance of PAIN.

Where: Brecksville Middle School

When: 0530 12.5.17

Who? We’ll see tomorrow in the GLOOM

Read More

Winter is HERE- NEO Regional Invitation

December 4, 2017 |

Who: Cleveland, Pittsburgh, Columbus, and Toledo PAX (any and all are welcome bring a friend!)

What: Winter CSAUP Convergence

Where:  The cold, hard, NORTH (North-coast near the Rock Hall)

When: TBD start time 0730 end time 0830 with 2nd F … Read More

Demon PreBlast 

November 30, 2017 |



Bay High

5:45 Who will post?

Read More

Jugger-cise 1.0

November 30, 2017 |

5 PAX including one FNG from Solon met for their first Juggercise (trademark worthy?) class.  After the PAX received their two (2) one gallon Jugs, we began:


Jug Mosey to SLED Guardrail JUGS UP, JUGS REGULAR, JUGS DOWN, JUGS … Read More