The Triple Threat

Posted on Posted in Backblasts
  • When: 07/13/2015
  • QIC: Jumanji, Big Bird, OTC
  • The PAX: Barker, Gamer, Sleeper, Nike, Mr Fix It, Thriller, Pusher, Piano Man, Heisenberg, Farah and Farah, Ace, LIFO, Band Camp, Stark, Hollywood, Toxic, Bull, OTC, Jumanji, Big Bird

20 PAX gathered in the gloom where a triple threat of Qs waited for them with 3 stations of horrible.  Weather: it’s still Florida in July

The Thang



  • SSH x 20 IC
  • Peter Parker Merkins x 10 OYO
  • Imperial Squat Walker x 20 IC
  • Mountain Climber Merkins x 15 IC

Big Bird

  • Smurf Jacks x 20 IC
  • Monkey Humpers x 20 IC
  • Diamond Merkins x 10 IC
  • Air Chair OHC x 20 IC


  • Russian twist x20 IC
  • Hello Dolly x20 IC
  • Freddy Mercury x20 IC
  • Ranger Merkin X20 IC

Count off by 3s

Split into 3 groups; Jumanji group 1, Big Bird group 2, OTC group 3; each station should take 10 minutes (the counts below were adjusted on the fly as the PAX and Qs started to die)

Station 1 (The Construction Zone)- Jumanji group

COP- grab your bricks

  • Little Baby Arm circles forward x 20 IC, backwards x 20 IC
  • Moroccan Nighclub x 20 IC (arms out and rotate palms)
  • Overhead Arm Claps x 20 IC
  • V ups x 15 IC
  • Flutter kick with brick press x 20 IC
  • Superman- count around the circle to 30 x 2

Station 2 (The Combination Station)- Big Bird group

  • Burp and Merk: Burpees but you add an extra Merkin each one all the way to 10 and back down.
  • Happy Jacks x 5 (5 sets of 5 SSH IC plus 2 jump squats)
  • 5-10 Dr. W (depending on time and strength of PAX): Start at 6 inches 8 count exercise. 1. Legs apart like low Dolly. 2. Legs Together. 3. Raise legs to Rosalita (45-60 degrees). 4. Spread legs. 5. The W (hands together and stretching between your legs) 6. Return to back legs still up and apart. 7. Legs together. 8. Legs down.

Station 3 The Nameless- OTC group

  • 1 legged burpee x20 OYO 10 each leg
  • Jump Lunges x15 IC
  • Fingertip Merkins  x10 IC
  • Daft Punk x5 rotations

Jack Webbs to 10 as a group- merkins and shoulder press (go back down the ladder to 1 if time allows)

Jumanji goes to Station 2, Big Bird to Station 3, OTC to Station 1

Jumanji goes to Station 3, Big Bird to Station 1, OTC to Station 2

Reform one group and partner up.  A train rattled by so 10 burpees to honor it.


Now you’re tired and beat down just like in life- what do you have left, because you are capable of far more than you think:

Stay with your partner for a modified fitness test- 1 minute Merkin max; 1 minute BB situp max (who is the champion?)


BOM and Announcements:

Follow the link to place your JAX regional gear order before 7/18/15

The first JAX region 2.0 Day will be Sat. August 22 at 0700 at Alexandria Oaks Park (same time, same place).  Bring your kids for a hour of fun and fitness followed by Coffeeteria.  Show them what F3 is all about.

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