Twenty Pax made a strong showing at the ever so popular Urban Jungle this AM. Since nobody would listen to me before entering the gloom and the N&O forgot to report a great football game last night between the City League Little League Redskins and the Tigers. I am taking it upon myself to report this on the Backblast and in the interest of time I will briefly describe the action. The defending Super Bowl Champions Redskins moved to 4-0 after a hard fought game against the Tigers. Late into the fourth quarter with the game knotted up at 7. The Tigers were moving the football grinding out four first downs and setting up a first and goal from the eight with two minutes remaining. With time becoming a factor the Redskins Beast defense hunkered down and made a goal line stand. With twenty something seconds left the Redskins took over on downs. First and forever Skins’ run with their “Go” offense. The first play from scrimmage was sweep to the right. A ten yard gain. With seconds left and overtime looming the Skins’ ran the same play with our one back breaking a tackle at the forty and scampering down the sideline to the end zone with no time remaining. A run for the ages and definitely a heart stopper for all the F3 dads whose sons play on Redskins ten to eleven year old city league football, Wapner, Sheep’s Clothing, Wilson, Orwell, Duff, Stair Master, Pike, and High Heels. Hoke hey! With that said….

Warm Up: SSH x 25, Good Mornings x 20, Windmills x 20, Sir Fazio’s x20

The Thang:

Jog to the CapTrust parking deck.

Level 1- Sprint up first floor. Burpees x 10

Level 2/3- Partner carry to second floor/ third floor. Prisoner squats x 20

Level 4- High knees – sprint. Plank jacks x 20

Level 5- Up and backs. Diamond merkins x 10

Level 6- Lung walk. Squat jumps x 10 (Shout out to Coup Dogg for stepping in and leading this)

Level 7- Sprint up to top. Dips x 20, Derkins x 20, Dips x 15, Derkins x 10

Recover on the run down-

Greet our fellow workout club behind Bruegars and join them on the opposite hill for a Bear Crawl up the hill.

Recover on the run which led to an impromptu mini plank-o-rama at the stop light at Six Forks Rd.


LBC x 30, Heels to Heaven x 20, WW11  Sit ups x 20, and American Hammers x 15


-T-claps to Coup Dogg from Charlotte stepping in to lead us in squat jumps.

– Steroid has an all expense paid opening to a ten mile run in DC. See Steriod for details. Also keep ┬áhis running partner in your prayers. He is being deployed to Afghanistan.

– October 18th (Friday) start another F3 workout at Crabtree mall appropriately called the “Flood Zone”. Meet at Panera Bread. Start time 5:30. Arrive by 5:15 for extra credit.