On a misty morning, otherwise known as a perfect gloom, Gilligan and Wicked’s idea to host a family day for M’s and 2.0’s was underway. 43 PAX total (21 F3 Men, 10 M’s, 2 FNG’s, and 10 2.0’s) descended upon Mendenhall Middle School for the Rainbow Dash Family Day workout. After welcome and longer than normal introduction to F3 for the M’s primarily we got the workout started in the front parking lot of the school.


  • Side Straddle Hop    x              15IC
  • Sun Gods                 x              10IC each
  • LBC’S                       x              15IC – Led by Gunny
  • Merkins                     x              15IC – Led by Bodett
  • Imperial Walkers       x              15IC – Led by Boones Farm
  • Copper Head Squat  x              15IC – Led by Tommy Boy

With the Warm-A-Rama complete we took a long Mosey to the upper field behind the school. Thanks Everest for covering the 6.

Thang 1

PAX was told to divide up into 5 teams of 8 people. Once teams were set they were given the following instructions.

  • Team Selects ½ of team members to Bear crawl up the hill to first bucket, pick an exercise, and crab walk back with water balloon.
  • The other ½ of team members to run up the hill and to the far cone, perform 2 burpees, pick an exercise, and run back with egg on a spoon
  • Team selects who goes in what order
  • Team as a group is performing the selected exercise while the next member goes.
    • Starts with Side Straddle Hop
  • If you complete all 10 exercises Rinse and Repeat until time is called.

Exercise Performed

  1. Merkins
  2. Werkins
  3. Plank Jacks
  4. Lunges
  5. Squats
  6. Air Claps
  7. Shoulder Taps
  8. LBC’s
  9. American Hammer
  10. Carolina Dry Docks

With some controlled chaos (kinda looked like the wild west) the entire PAX gave it a great effort and pushed through the workout. With exercises completed it was great to see the F3 Men in each group begin Plank work while waiting for the final group to finish. At one point all 5 groups were working on Plank work. Great Stuff. At the end Wicked pulled out a surprise for all the kids. With all of the adults in plank position he allowed the kids to take all of the water balloons and bust them on the person or persons of their choice. I think one group was really happy about that and the other not so much, but it was all good.

Thang 2

PAX once again circled up and competed the following

  • 5 Burpees OYO
  • Merkins x 10IC
  • 4 Burpees OYO
  • Al Gore – hold while group counts off 1 time around
  • 3 Burpees OYO
  • Lucky 5’s (Diamond, Merkins, and Werkins)
  • 3 Burpees OYO
  • Prayer Squat x 10 IC
  • 4 Burpees OYO
  • Crunch Frog x 10IC
  • 5 Burpees OYO
  • Carolina Dry Dock x 10IC

With time running tight PAX took the long Mosey back to the Shovel Flag and circled up.


  • LS Flutter x 20IC
  • Low Dolly x 20IC
  • 6′ Feet off ground Core Hold
  • Cindy Crawford’s x 10IC each side
  • LBC’s x 21IC –                     Led by Woody
  • American Hammer x 20IC – Led by Xerox
  • Superman’s X 15IC –           Led by Everest
  • Freddie Mercury X 20IC –    Led by Stretch

Observations: Too many to even begin, but will hit a few:

  1. Welcome FNG’s Ralphie, Gum Drop, and newly named Face Off. Great to have you on board.
  2. Lot of mumble chatter for the entire workout. Lot of fun with that.
  3. The 2.0’s really seemed to enjoy busting the water balloons on their parents and a few select F3 Men.
  4. Was great to see the F3 men with their family members getting after it in the gloom.
  5. Thanks Stretch and Verlander for helping the Q’s set up the AO
  6. Thanks Everest and Stretch for covering the 6
  7. Thanks F3 Men for stepping in and helping lead exercises.
  8. TClaps to all the M’s and 2.0’s – Great work today.
  9. TClaps for Boones Farm and Flap Jack – extra credit for carrying 2.0’s for both Mosey’s and some workouts as well.

COT: Wicked took us out!

Can not post this BackBlast without saying we missed Gilligan and his family. Gilligan could not make it at the last minute, but he was with us in spirit as we were with he and his family.

Honor and pleasure to lead today.

Aye, Wicked and Sacked

PAX: Gunny, Pinball, Woody, Grid Iron, Stretch, Verlander, Boones Farm, Big Mitt, Scooby Doo, Twinkie, Flap Jack, Wookiee, Tommy Boy, Ralphie (FNG – Cody Hale), Xerox, Bull Dog, Gum Drop (FNG – Timmy Chang), Heisenberg, Everest, Bodett, Face Off, Wicked, Sacked

QIC: Wicked and Sacked