Hold On A Sec…

by | Apr 13, 2019 | Back Blasts

QIC: Vanellope
PAX POSTED: Haka, Flat Tire, No-see-um, Sanka, Vanellope

Nice beautiful morning for F3 Lutz. Weather conditions were great, the sky was amazing, and the Pax were eager to get to business. 3 Pax were off at the Starkey Ranch 5K Classic (Apnea, DBA, Grouper). Hopefully they made in impact and recruited some fresh eager men to F3. As for the beatdown, 5 Pax showed up. No-see-um showed up for about 15 minutes of work to show his dedication before off to 2.0 duties. The competition is fierce right now with F3 Lutz’s April Challenge. A lot of impressive numbers and motivation. These F3 Lutz guys got some big Ego’s.


  • SSH X20 IC
  • Windmill X10 IC
  • Air Presses X10 IC
  • Peter Parkers X10 IC

-Prison Burpees (11….1) ****66 Burpees

-Prison Burpees (1….11) ****66 Burpees            *No-see-um left with 102 Burpees completed

-Mosey to Dead end Round a Bout

  • Toe Touches around the round a bout curb (Reverse)
  • Partner Burpees X10****10 Burpees
  • Partner Leg Raises X25 (2 sets) 50 LR
  • Up/Downs – High Knees while each Pax calls ‘Down’ all Pax go down for Burpee (5 Rounds, 20 Burpees)

-Mosey to Dean End

  • Partner Burpees X10 ****10 Burpees
  • Leg Raises X50 ****50 LR
  • Jump Squat Holds
  • Burpees X10 ****10 Burpees
  • Leg Raises X50 ****50 LR

-Mosey to Fire Hyrdrant for 1 Set of Mucho Chesto

-Mosey to Round a bout

  • Burpees X10 ****10 Burpees
  • Leg Raises X50 ****50 LR

-Mosey to Play Ground

  • 3 Sets of Pull Up Burpees (1 Pull Up into 1 Burpee)X5  ****15 Burpees …..The playground exercises got cut short when a little boy came to play, YHC made an audible and got the guys out of there. We also picked up some trash laying around while we there so we achieved some community service points as well.
  • 3 50yd Sprints on the Field of Pain

-Mosey to BB courts

  • Alphabet
  • Burpees X10 ****10 Burpees
  • Sweat Angels X10 IC
  • Leg Raises X50 ****50 LR

Totals:  217 Burpees          250 Burpees


***Hold on a sec…? Flat Tire lol…. I guess when your over 45 you cant do 2 things at once.


  • Grateful the camaraderie, and competition this challenge has brought out of us
  • All those DR