Are you Ready for the Fallen – well this was a little mini-murph prep session

Posted on Posted in Backblasts
  • When: 05/14/2022
  • QIC: Wasted
  • The PAX: Saigon Sam, Son of Sam, Dollar Bill, Sofa, Tazz, Aquaman, Full Monty


Wasted welcomed 7 strong to F3, a free, volunteer peer-led workout.  Not being a professional, I had no knowledge of any injuries or fitness levels, so it was each individual’s responsibility to exercise safely and modify as necessary to avoid injury.


  1. Are you ready for “The Fallen”?
  2. Are you applying Forcible Contact To Strong Effect
  3. Proximity is required to have a strong effect in the life of a Survivor
  4. Proximity is required to have a strong effect in the life of a Sad Clown
  5. Yesterday on beach watched as fire / rescue saved people with human chain
  6. Only as strong as you weakest link


  • SSH
  • Merkins
  • Squats
  • Michael Phelps


The Thang:


100 Back rows (10) / presses (10) with block –   20

200 Merkins on or off block – 40

300 Goblet squats – 60

1 lap  (Run)

Repeat 5X or modify up or down

eXtra credit:

  • Bear Crawl Block pulls
  • Kettle bells swings with block
  • Rifle carry blocks



NameORama / FNG’s?


Prayer requests


Christian Prayer:

Heisenberg continued prayers, folks on beach saved from drowning, for peace and civility in our world.

We need each other to accelerate.   need each other to form our human fellowship chain.   F3 is only as strong as our weakest link – call someone you havent seen in a while.

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