Practice. We talkin about practice man.

Posted on Posted in Backblasts
  • When: 10/29/15
  • QIC: Jumanji
  • The PAX: Jumanji, Big Bird, Heisenberg, Drone, OTC, LIFO, Feud, Rev, Snuffy, Wombat, Sticky Rice, Eileen

12 PAX rallied in the gloom for some Allen Iverson.  The JAX PAX is excited about bringing F3 to a new city in a few weeks and wanted to run through Fountainhead’s 2nd F workout to make sure we were hitting on all cylinders.



  • SSH X 25 IC 4CT
  • Imperial Walkers X 20 IC 4CT
  • PlankJacks X 20 IC 4CT
  • Calf Raises X 20 IC 4CT
  • Merkins X 10 IC 4CT
  • LBC’s X 20 IC 4CT
  • Squats X 20 IC 4CT
  • Carolina Drydocks X 10 IC 4CT
  • Big Boy Situps X 20 OYO
  • Burpees X 10 OYO

Mosey around the library and Plank until the Six arrives, then

  • Merkins X 20 IC 4CT (YCH added 10  to the suggested Rx because of excessive mumble chatter)
  • Russian Twists X 20 IC 4CT
  • Squats X 20 IC 4CT

Mosey around the library: Hold six inches until the six arrives then,

  • Merkins X 10 IC 4CT
  • Russian Twists X 20 IC 4CT
  • Squats X 20 IC 4CT

Partner Work

  • Decline Merkins X 30 while the partner planks
  • Iron Cross X 40 and Flapjack as needed.
  • Lunges X 60 counting each leg


  • Flutter Kicks x 30 IC
  • Dolly x 20 IC

COT- YHC and Big Bird discussed the expansion help coming from F3 Nation and possible events in the future- Q school, Nantan visit, etc.  The Savannah team talked about roles on the day of the workout and the overall plan.

It’s FL-GA ya’ll!  If anyone is down for the game come out and join the PAX Sat a.m. at 0700 Alexandria Oaks Park

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