Warming up at the District

by | Feb 7, 2024 | Back Blasts

QIC: Chowdah
PAX POSTED: Apnea, Waterboy, Splinter, Hooker, Portillo, Chowdah

YHC received a call from Splinter about an FNG coming to the Wednesday beatdown. He said he was looking for a good work out group, so no pressure to make this a great beatdown to introduce the FNG to F3. YHC woke up bright eyed and bushy tailed to a cold morning, ready to warm up the HIM posting at the District. Some mumble chatter prior to the beatdown gave the FNG a good grip of what he was about to get into, and gave us an opportunity to learn more about him to give him his F3 name. 530 arrived, disclaimers/core principles/ motto were given and we jumped into the beatdown. Welcome Portillo!


  • 15 SSH (IC)
  • 10 Windmills (IC)
  • 10 Hillbillies (IC)
  • 10 Frankenstiens (IC)
  • Mosey to the playground area

The Thang:

  • 4 sets
    • Form pull ups- 1 rep
    • Merkins- 10 reps
    • Step Ups (HW)- 10 reps
    • Squats- 10 reps
    • Hold plank until the 6 comes in
  • Mosey to the path near the lake (Apnea found us at this point)
    • 5 burpees to 10 walking lunges (rinse repeat) until switching half way down
    • 10 LBCs to 10 bear crawls
    • Mosey back to parking lot near soccer/lacross field opposite end of the district start
  • At each light post- 10 reps 3 exercises. Between light posts alternate between mosey and nur (run backwards)
    • Carolina Dry Docks
    • Leg raises
    • Sumo Squats
  • Finished just in time to be back at the start


  • FNG naming- Welcome Portillo!
  • Upcoming events
    • Gasprilla Running
    • Splinters fun run (March 9th)
    • Heart headed home
  • Prayers
    • Apnea’s brother-in-law
    • Waterboy’s daughters’ friend who’s in a coma