BackBlasts (BBs)


Preblast for week of 2/18/18

One week into F3 Olympiad and team Brazil 🇧🇷 has taken a 6-medal lead over team China 🇨🇳. There are some amazing things happening in Dallas: men are returning to F3 Dallas who have been missed in 2018 receiving Kotters (a warm greeting to a man who posts to a workout after a prolonged absence), Q spots are filling up in advance, and new men are joining workouts daily. Last week was an incredible week with our highest weekly attendance and lets keep the movement going. 

Our mission is to plant, grow, and serve small group workout groups for the invigoration of male community leadership. SYITG

Bootcamp Workout, Burleson Park AO (**we will be in the parking garage to the west), 5:30-6:15 AM, Icebox on Q

Bootcamp Workout, Burleson Park AO (**we will be in the parking garage to the west), 5:45-6:30 AM, Pepper on Q

Running Workout W/ Pain Stations, #Katytrailthursday AO (La Madeline Parking Lot), 5:30-6:15 AM, Chairman Mao on Q

Bootcamp Workout, Caruth Park AO (Parking lot), 5:30-6:15 AM, F150 on Q

Bootcamp Workout, Burleson Park AO (Park on Southside), 7:00-8:00 AM, AlrightAlrigh on Q

Current Medal Standings:
Brazil 🇧🇷 : 25 Bronze + 3 Silver + 2 Gold = 37 Points
China 🇨🇳 : 24 Bronze + 0 Silver + 3 Gold = 33 Points
Djibouti 🇩🇯: 18 Bronze + 2 Silver + 2 Gold = 28 Points
Iceland 🇮🇸: 18 Bronze + 1 Silver + 2 Gold = 26 Points

Individual Medal Counts:
All-Around: Chairman Mao with 9 points
EH: Chairman Mao, Special Sauce, Pepper all tied with 1 point
Kotter: Splash with 2 points
Attendance: Chairman Mao with 6 points

Thunderstruck by ICEBOX

THE SCENE: 65 light thunderstorm
AO: Burleson Park
Olympic Theme – disclosures/warmup
Chinese National Anthem – warmup

Three 6 Mafia, Poppin My Collar- back plank + dip with “poppin” (36)

Queen, We Will Rock You- T claps + burpees with “we will” (16)

Randy Houser, How Country Feels- paint the lines

Lloyd Banks, Beamer Benz or Bentley- plank + zebra plank with “Bentley” (29)

Brantley Gilbert, Kick it in the Sticks- run to the next level of the parking deck, burpee, run back, burpee, repeat

House of Pain, Jump Around- alternating leg lunges + jump with “jump” (86)

KC and the Sunshine Band, That’s the Way I Like It- plank + merkin with “uh-huh” (87)

Adelitas Way, Notorious- run up a level on the parking deck, 10 squats, run down, 10 squats, repeat

Snow, Informer- star skaters + SSH with “boom” (48)

Haddaway, What is Love- Imperial Storm Troopers + burpee with “hurt me” (28)

Bachman Turner Overdrive, You Aint Seen Nothing Yet- suicides

Unk, Walk it Out- flutter kicks + LBC’s with “walk” (110)

6 PAX – AlrightAlright, Teasip, Coach K, Chairman Mao, F150
Q: Icebox





Half way point of F3 Dallas Olympiad

THE SCENE: 43 light rain
AO: Burleson Park
SSH x25
ISTs x12
Hillbillies x12

Mosey to the Parking Deck

Iron Hulk – 1:4 ratio of Merkins to OH Air Press. Ascending to 10:40 ratio.

Burpee Back Mountain – Partner up, one partner runs backwards up two ramps/one level of parking garage and then back down, while the other partner performs burpees. Flapjack. Continue until 100 cumulative burpees.

Ring of Fire – Flutter kicks, 120 reps
Ring of Fire – Makhtar N’Diaye, 60 reps

Lt. Dan modification – 1:4 ratio lunges to T-merkins. Lunge walk up two levels of parking deck.

Scissor kicks

Mosey out to bench area

Dirty McDeuce (4 exercises, 12 reps, 3x)
Isolated lunges, 6 each leg

Mosey back into the parking deck
Merkins – 100
Squats – 200
LBCs – 300

Homer to Marge
Rugby Situps
Box Cutters

20 PAX –Plus One, Obama Care (FNG), Kitty, Splash, Carmen San Diego (FNG), Tootsie (FNG), Podcast, Goldie, Eruizone, AlrightAlright, Chairman Mao, Ina, Icebox, Neutered, Boomer, Foretran, Sleeveless, Coach K, F150
Q: Pepper


Big weekend for F3 Dallas as we broke our weekly attendance record as we finish our first week of the F3 Olympiad.


coupons merkins how many

THE SCENE: 66 clear
AO: Caruth Park
Hillbillies IC x10
Goof Ball IC x 20
Annies IC x 30
Windmills IC x30

Mosey around the walking trail

Partner workout:
Rd 1
P1 Sprint to each parking landing, 35 merkins down and back (7 stops total)
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in

Rd 2
P1 Lunge walk to each parking landing, 35 Shoulder taps flag pole and back (3 stops total)
down and back
P2 Elf on a Shelf

Reverse crunches IC x25

9 PAX – Aaarrrggghhh, AlrightAlright , Gold Digger, Special Sauce, Coach K, Ina, Teasip, Chairman Mao
Q: F150


There was much grumbling this morning about the number of merkins and even some accusations of PAX not completing all merkins. The PAX worked out so hard with the coupons two disintegrated due to their inability to keep up with the PAX. The Olympiads are entering into their 7th day it’s still any teams chance.



Biathlon #katytrailthursday Edition

THE SCENE: 67 cloudy
AO: #katytrailthursday & SMU
SSH x25
IST x15
Overhead claps x15

Mosey to katy trail for some cross country skiing

Start with biathlon:
   Quarter mile “lap” followed by “shooting” from the prone position (10 merkins, 20 LBC)
   Quarter mile penalty lap for “missing targets” with 10 punishment burpees
   Quarter mile lap followed by shooting from the standing position (20 step ups, 20 overhead air press)

On to the skiathlon
   Indian Run down a quarter mile and back a quarter mile.

Back to the biathlon
   Quarter mile with T-merkins x12, Uptown crunch x12 Carolina dry docks x12)
   Quarter mile with penguin crunch x12 and Freddie Mercury x20

Last quarter mile with some scissor abs x12 in honor of Aaarrrggghhh
Some Aggies in the outfield (aka the bird) x12 in honor of Aggie Baseball opening weekend tomorrow.

#backblast for the bootcamp #beatdown with Coach K and F150

Mosey to Quad for the Starfish: Start in center of quad with four paths.
   Bear crawl / crab walk out to end of path, do exercise, bear crawl / crab walk back to fountain do a burpee. Repeato to the next path.

Rd. 1 – 5 reps  Bear Craw/Crab Walk to center of starfish 1 burpee
Rd. 2 – 10 reps  Bear Craw/Crab Walk to center of starfish 2 burpee
Rd. 3 – 15 reps  Bear Craw/Crab Walk to center of starfish 3 burpee

Path 1: merkins
Path 2: squats
Path 3: wwii sit-ups
Path 4: Carolina drydocks

Smu Blvd Stroll: walking lunge down the Blvd doing a burpee at every tree you pass.

Single leg deadlifts x20
Single leg lunges x20

SMU Blvd Stroll back

  Uptown Crunches left side x10
  Uptown Crunches right side x10

Mosey back to la Madeline to meet the rest of the PAX


12 PAX – Aaarrrggghhh, AlrightAlright, Ant Man, Chairman Mao, Gold Digger, Goldie, Ina, Isaiah, Pepper, F150
Q: Teasip & Coach K




Until Splash is done or 45s

THE SCENE: 46 misty and foggy
AO: Caruth Park
Mountain Climbers

Mosey to softop playground

5 pullups at playground
crabwalk over the bridge

Mosey to “children dancing” statue
Bear Crawl to park bench
Mosey to running trail
5 burpees
Mosey to start
Repeat 4 times

Find a bench
10 step ups
5 down and up inclined merkin
5 down and up derkins
5 dips
work backward to 1

Mosey over to tennis courts
Line up on double out line
Rd. 1
Paint the lines starting from far end, run backwards back to start, hit every line

Rd 2
Lunge walk on court, 10 merkins in between courts, reverse lunge second court
Rinse and Repeat back to starting point

Rd. 3
Lunge walk on court, merkin slide walk in between courts, reverse lunge second court
Rinse and Repeat back to starting point

Uptown Crunch both sides
Rugby situps

Mosey to flag pole
25 yard sprints

14 PAX – Teasip, Neuter, Coach K, AlrightAlright, Eruzione, Spider Man (FNG), Aaarrrggghhh, Special Sauce, Fortran, The Gambler, Spread, Chairman Mao, F150
Q: Splash

Aaarrrggghhh Dirty McDeuce maybe more

THE SCENE:  39 light drizzle
AO: Glencoe Park
SSH x 20
IS x 15
Side-lunge (stretch) x 10
stretchy back thing with claps x 10
Merkins x 10

Glencoe 5x5x5x5- 5 pull ups, 5 swirkens, 5 gorilla jumps, 5 sets

Mosey over to the bleachers

Dirty McDeuce- Alternate step ups, LBC’s, single count merkins (4 sets of 12 reps each)

Mosey to tennis courts

Tennis Courts
Rd 1.
Bear Crawl to middle and ten single count merkins, crabwalk other half and 10 WWII. Walkcrab back to middle with 10 WWII, crawl bear other half with 10 merkins.
Rd 2
Lunge to half court with 10 merkins, reverse lunge other half with 10 merkins, same thing on way back.
7 addition merkins to get to a clean 140 for the day.
Rd. 3
Broad Jump across court and Burpee Dan back. Planked for some rest and through in 7 J.Lo’s. Paint the courts.
Finish strong

Uptown crunch left and righ x12
LBC x12
Homer and Marge
Pickle pounders.

10 PAX – Icebox, AlrightAlright, Coach K, Chairman Mao, Ant Man, Teasip, F150, Pepper, Boomer
Q: Aaarrrggghhh

Shared about men in need of prayer and prayed for them. Great workout men!

much mubblechatter was made about the Qs counting ability, even perhaps times to try to make the Q stumble.


2018 Attendance Rankings Week 6

  1. Alright Alright – 26
  2. Coach K – 25
  3. F-150 – 20
  4. Teasip – 19
  5. aarrgghh – 14
  6. Ina – 13
  7. Chairman Mao – 12
  8. Eruzione – 11
  9. Pepper – 10 Icebox – 10
  10. Ant Man – 9
  11. Special Sauce – 7  Boomer – 7  Splash – 7
  12. Neutered – 6 Plus One – 6  Isiah – 6
  13. Goldie – 4  Spread – 4
  14. Jorts – 3  Gold Digger – 3  Sleeveless – 3
  15. Clipboard – 2 Eli – 2 Fortran – 2  Wolf – 2  Hotty Toddy – 2  Podcast – 2
  16. C+ – 1 Gambler – 1  Happy Trail (FNG) – 1  Snowden (FNG) – 1  Fish Stick (FNG) – 1  Panda – 1

Preblast for Week of 2/11/18

The opening ceremonies and games of the first F3 Olympiad have kicked off successfully with a wild game of ultimate Frisbee along with a Chairman Moa workout. This week there is plenty of opportunity for any of the teams to take come from behind and over take Brazil. Will it be from inviting new men to join us and avoid Sad Clown Syndrome, bringing back a F3 man who has been missed since the start of 2018, posting everyday this week, or consistently posting this week?

Our mission is to  plant, grow, and serve small group workout groups for the invigoration of male community leadership. Who do you know in your life today that needs F3?

Bootcamp Workout, Glencoe Park AO (Eastside playground), 5:30-6:15 AM, Aaarrrggghhh on Q

Bootcamp Workout, Caruth Park AO (Parking lot), 5:45-6:30 AM, Splash on Q

Running Workout W/ Pain Stations, #Katytrailthursday AO (La Madeline Parking Lot), 5:30-6:15 AM, Teasip on Q

Bootcamp Workout, Caruth Park AO (Parking lot), 5:30-6:15 AM, F150 on Q

Bootcamp Workout, Burleson Park AO (Park on Southside), 7:00-8:00 AM, Pepper on Q

Current Medal Standings:
Brazil 🇧🇷 : 6 Bronze+1 Silver=8 Points
China 🇨🇳 : 6 Bronze=6 Points
Djibouti 🇩🇯: 3 Bronze+1 Gold=6 Points
Iceland 🇮🇸: 5 Bronze=5 Points

All-Around: Splash with 3 points

Chairman Moa’s Kickoff to F3 Dallas Olympiad

THE SCENE:  45 clear
AO: Burleson Park

21 PAX – Aaarrrggghhh, Splash, Panda, Gold Digger, Ina, Eruzione, AlrightAlright, Icebox, Ant Man, Plus One, Fish Sticks, Neutered, Coach K, Teasip, Boomer, Isaiah, Podcast, Hotty Toddy, Sleeveless, F150
Q: Chairman Mao


Chairman Moa was let down my many PAX who were going to bring a speaker but failed to do so. It would not be the Olympics without some technical difficulty. Great beatdown for our new member Fish Sticks, who is another Aggie who has joined F3 Dallas. Medals were discussed and awarded for each team and for All round.