Posted on Posted in Backblasts
  • When: 07/18/15
  • The PAX: Pusher, Tugboat, Arc, Bing, OTC, Big Bird, Drone, Cousin Eddie, FarahandFarah, FNG Luke Griffis (Mayberry), Eileen, Band Camp, Toxic, Jumanji, LIFO


The Thang


  • LBAC Fwd 18 IC
  • LBAC Back 20 IC
  • Big Arm Circle Fwd 18 IC
  • Big Arm Circle Back 18 IC
  • About this time Big Bird’s late arrival cost the PAX 10 merkins as punishment
  • Overhead Clap 18 IC
  • Moroccan Nightclub 18 IC
  • Hillbillies 18 IC
  • Imperial Walkers 18 IC
  • Cherry Pickers Up 18 IC
  • Cherry Pickers Dn 18 IC

6 stations approximately 18 large paces in between.

Run to each station do 6 count of each exercise.

  • Merkins
  • Big Boys situps
  • Monkey Humpers
  • Squats
  • V-ups
  • Scorpion Dry Docks.

Rinse/ Repeat same way.

Rinse/Repeat – Suicide style

Partner Up (1 group of 3)

Dora 1-2-3

  • 100 Monkey Humpers (150 for group of 3)
  • 200 Squats (300)
  • 300 LBC (450)

Those finishing early donated LBC’s.

Ring of Fire Merkins – 10 revolutions around the PAX (55 total) planking when not Merkining (is that a word?)

Body Builders – 10 OYO

Circled up again

  • Flutter Kicks 18 IC
  • Big Boy Situps 15 IC
  • Russian Twists 15 IC
  • Freddie Mercury 15 IC
  • Lindsay Lohan to failure (pass out on the grass)

BOM: BigBird lead the prayer. Prayers for Barker and his family, Drone and family, and Feud for recovery from ankle injury during Thursday’s post.

Last day to get your JAX regional F3 gear is close of business TODAY-
Sat. Aug 22nd is our first 2.0 Day.  Bring your kids (or your nephews and nieces, or your grandkids) for a morning of F3 workout fun and games.  Check out this BB from our brothers in Charlotte North for some ideas-



One thought on “FILO

  1. Sorry to miss out the last few. Recovery time from some gnarly neck/shoulder soreness. I’ll be back out there soon! Thanks for remembering my family in the process.

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