AO: Wreck Center

When: 04/17/2021


Number of Pax: 10

Pax Names: Bronco, Chalmers, Cutter, Footloose, Giuliani, Hackey Sack, JuiceyFruit, Kodak, Mimbo, Tron,

Number of FNGS: 0

FNG Names:

QIC: Tron

The BackBlast:

Conditions: Low 30s to start, warming to a sunny 40 something by the end


10 pax came out for a beautiful, sunny Saturday morning.  We did a nice, continuous variety of work focusing  on mobility, strength and stamina.  We then closed with a great coffeeteria.  A good time was had by all.


Warmup IC:

  • Windmills, Mountain Climbers, Breakdancers


Field Drills to the 18m line (AKA doing Tron’s PT with him):

  • Side shuffle & carioca, high knees & butt kickers, skips forward & back,  bear crawl & crab walk, straddle step-overs forward & back, SLDL & frankensteins, inch worms


Partner drills the length of the field and back:

  • P1 burpee broad jump, P2 rest and walk
  • P1 lunge walk, P2 plank hold
  • Alternate as needed for the length of the field


EMOM for 20 minutes:

  • 4 situps, 6 pushups, 8 squats
  • Pax did not know the duration until after finishing requiring some mental toughness to keep grinding it out



  • 30s handstand hold against the wall x2
  • flutter kicks, 25 each side



  • #1: Keep your guard up and stay strong.  The pandemic is not over.  Our family had a close call this week and it reminded me to stay vigilant.  Fortunately, everyone is ok so far.
  • #2: Being an expert is not always about new and shiny.  Doing the basics really well goes a long way in fitness and in life.  I’m grateful for the encouragement and fellowship here that keeps me showing up and putting in the work.
  • Keep showing up and putting in the work here at F3, at home with your family and in your professional life.  It pays off.


Leave a Comment

F3 Chicago