Back Blast – The Big Kapowski – Bayside – 1/17/19

If you haven’t ventured out to Bayside, the Double Down challenge is a perfect opportunity to do so. The site is beautiful and has endless potential for our group. This was my second time there and it was nice to be back! 7 PAX were in attendance:





Fanny Pack(R)


Catfish – Q

Here is what transpired:


Mosey from normal meeting point over to the baseball field parking lot

25 x SSH

25 x Mountain Climbers

25 x Plank Jacks

10 Boyos

10 Pushups OYO

Mosey back to main parking lot in front of the school

Thang 1:

Bear Crawl / Burpee Jack Webb (Thanks Kilo) – 4 bear crawls, 1 burpee, 8 bear crawls, 2 burpees, etc. up to 40/10.

Thang 2:

Partner 1 run 1/4 mile lap around the parking lot

Partner 2 start to chisel through the following until P1 returns:

50 HR Merkins

50 Box Jumps

50 Big Boy Sit-ups

50 Derkins

50 Step Ups

This took us until 6:15 and we circled up for Mary. Bayside is a small, tight knit group and it’s always a privilege to get out there and be part of it. AO’s like Bayside are what make F3 what it is and Louisville is lucky to call this one ours. Until we meet again Bayside!



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