Killer B’s (Bars, Balls, Blocks)

AO: Donut Shop

When: 06/09/2021


Number of Pax: 17

Pax Names: Alliance, Bronco, Cutter, Footloose, JuiceyFruit, Kipling, Kodak, Little Finger, Madoff, Malort, RA, Rossy, Sheriff, Silver Spoon, TheOcho, Tron,

Number of FNGS: 1

FNG Names: Frida

QIC: Footloose

The BackBlast:

Killer B’s: Bars, Balls, & Blocks

Weather: 72*



Daisy Cutters

Imperial Walkers

Charlie’s Angels Lunge

Ruck Coupons over to the Wreck..

The Thang:

Three stations. Three Partners rotating at their own pace. Station #1 PAX will always start the rotation among the three partners when they complete that station.

Station #1 (Medicine Ball): Starting at Endline, pick up medicine ball and begin forward toss in straight line. Jog up to ball and continue this process until mid-field. At Mid-Field complete 10 slams. Run back w/ball to beginning line and rotate. ***If you are using the Burpee Ball (smallest size) you must complete 10 additional burpees before rotating.

Station #2 (2 coupons 1 bar): You have the option of using two cinder blocks as weights throughout these following exercises. 10 reps each and continually rotate through them until rotation is initiated by partner.

  • Bicep Curls
  • Bent over Rows
  • Deadlift
  • Shoulder Shrugs

Station #3 (1 coupon):

Lunge walk to first cone—> 20 Squats

Farmers Carry back—> 20 Grave Diggers


-Half Jacks L&R

-Flutter Kicks

-Dirty Dog


One of the great aspects I hope is never overlooked about F3 is how quickly it makes you feel part of a community and expands your social circle. I appreciate every new friend that has come out of this workout group. I hope everyone recognizes this hidden bonus to waking up early and working out with this F3 group.

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