Five Ohhhhh

by | Feb 22, 2018 | Back Blasts

QIC: NotoriousNYC
PAX POSTED: NotoriousNYC,Haka,Dillio,DBA,Grouper,Red Reaper,Castro,Heisenberg,Madoff

A beautiful morning for a workout. We had 9 PAX posting. So close to a double digit midget. A quick disclaimer was read and we went to work.

Warm Ups 10 counts all IC

10 SSH

10 Imperial Walkers

10 Windmills

10 Cotton Pickers

10 Baby Arm Circles

The Thang

We are working out to some 90’s Rock Music

2 Sets of Bruce Lee’s consisting of:

20 Flutter Kicks

20 Leg Raises

20 American Hammers

20 Dying Cockroaches

20 Freddy Mercuries

20 LBC’s


10 Burpees

Rinse and repeat for a total of 4 sets

2 more sets of Bruce Lee’s

A set of Tammy Wynette. Partner up and one Pax does 10 Merkins while the other does 10 Squats with weights. Then switch. Totals were 100 Squats and 100 Merkins per man.

1 Set of Bruce Lee’s

20 Over Head Presses w/ Weights

20 Curls W/Weights

20 Lunges W/Weights (10 per leg)

20 Tricep Extensions W/Weights

Arm Extension with weights 10 counts per man

Rinse and Repeat

2 Sets of Bruce Lee’s


Prayers for Heisenberg as he gets ready to move to NC,prayers to he victims of the school shooting ,prayers to Hakas SIL and Down Unda’s sister,Prayers for No-Ski’s injury, prayers to the men that made it out today for the commitment to themselves and the group


Well the alarm went off at the pool. It had nothing to do with us. However the Pasco County Sheriffs office did show up. We could have been on live tv and that would have been some advertisement for F3!!!! Great to have Madoff  for a visit. He had been battling the Flu for a week. Great to see Red Reaper back out there! Castro (hate) just flying through those Bruce Lee’s. Haka showing us the way with his hard work. Grouper is tough as nails. Dillio getting there last second as always. DBA pushing himself to his limits. Respect to Heisenberg for getting out there and showing us age is nothing more than a number!