Diablo #BackBlast from Pleasantville 11/15/19 – “Thou Shall Not Stand Around”

Q: Diablo

PAX: (13) Face, Number 2, Jitterbug, Iceman, Valdez, Airplane, Dauber, Wildflower, Jolly Rancher, Plumb Bob, Viking, Soft Top, Diablo


PAX gathered at the Norton Commons Amphitheater for a cold morning workout. As some in attendance learned for the first time, YHC doesn’t see very well on a normal day, and is essentially blind in the dark. You’d think the tax dollars at work in Pleasantville could provide some lighting, but you’d be wrong. Nevertheless, the Amphitheater provides some great space, so the PAX didn’t stray too far this morning. (In part because YHC was afraid of running the PAX into a pond or a Ring protected darkened driveway.

Also, an unwritten commandment of F3 is “Thou shall not stand around.” Accordingly, as soon as all PAX finished a movement today, it was 5 BOYOs (Burpees On Your Own.)

After YHC provided a disclaimer, here’s what we did:


SSHs (20 IC)

Mountain Climbers (10 IC)

Copperhead Squats (20 IC)

Plank Jacks (20 IC)

Groiners (10 IC)

SSHs (10 IC – 10 Silent Cadence)


The workout consisted of various movements incorporating partner work and the steps at the Amphitheater, which are about perfect height for box jumps and step ups.

Thang 1 (OYO)

Box jumps 20

Jump lunges 20

3 sets


Thang 2 (OYO)

Step ups 20

Seated Squats 20

3 sets


Thang 3 (Ace & Gary partner work)

P1 does 15 big boy sit ups, while P2 holds P1 feet in plank position. Switch, rinse & repeat, for 3 sets. (45 total big boys.)


Thang 4 (Ace & Gary partner work)

Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down. P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did 3 sets of 15 reps.


Thang 5 (partner work)

P1 does 10 T-Merkins, while P2 performs AMRAP dips on the steps. Switch, rinse & repeat, for 3 rounds.



Flutter kicks (20 IC)


Rosalitas (20 IC)


American Hammers (20 IC)


SSHs (20 Very Fast IC)

(That was 45 burpees mixed into a full body beatdown.)

And that was that. Yes, that was a lot to pack into 45 minutes, but the PAX crushed it this morning.


PAX circled up for NOR, announcements, and intentions. I said some things, and asked that we all go forth and be the men we were put here to be. As always, thank you for the opportunity to be a part of THIS.


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