• Post Type: Backblast
  • When: 02/25/2021
  • AO: Folsom
  • QIC: Stogie
  • FNG's:
  • PAX: Wichita, Ball Joint, Plug In, Wirenut, Round Up, Hacksaw, Sarlacc, Allen Tate, Huckleberry, Tater Hole, Flubber, Hannibal, Achey Breaky, Bedpan, King Pin, Big Pappy

So, today was my Anniversary Q. It’s been a little over 200 Posts, 10 Qs, and 2 years since I joined F3. My first Q was a Saturday Q where only 2 Pax showed at Folsom. My next Q only had 3-4 show. This has mostly been the case until I Q’d Pain Lab and one of my last Qs (where we had roughly 8 or so). Today… there were around 16 Pax. I appreciate you all showing up this morning.

So, it was going to be a different kind of Q because mine always are. I always try to do the same exercises (Stogiefied Gas Pumps, Stogiefied Mike Tysons, and Mountain Man $hitters as part of the warm up (a nod and homage to the Waynesville, NC crew who named me and came up with that exercise)), but I try to do them in different ways – at different times. It’s also different because I leave at 6am and not 6:15.

Sorry, not sorry… but I made a deal with my wife that I would be home by around 6am so that I can help her get the kids ready for school, fix breakfast for them, and run around to ensure  they have all their stuff for the day. I do this so she doesn’t have to worry about them and can take care of herself.

It was also different this morning because I wanted to try a few different things out. They may not have all worked out, but at least I learned a few things.

Tha Thang:



17 Stogie-fied Gas Pumps – in cadence
12 mnt man poopers – in cadence
10 ‘Roccan Nigh Clubs – in cadence

Mosey to Tennis Courts…

Bear Crawl to the middle of court one.

Crawl sideways to face the soccer field and do 5 CDDs.

Side Bear Crawl three times over.

Bear Crawl backwards to the end of that court.

Do 5 more CDDs.

Rinse and Repeat… going in clockwise circles until you get to the end of all the courts.

Sprint back to the other end and plank for the six.


  • 5 Squats
  • 5 Stogi-fied Mike Tysons (horizontal squat – no pushup)
  • 5 Wide Arm Merkins

Rinse Repeat for 3 minutes

Take a Lap…

  • 20 Side Straddle Hops
  • 20 Seal Jacks
  • 20 Plank Jacks

Rinse Repeat for 3 minutes

Take a Lap…

  • 10 Flutters
  • 10 Bobby Hurleys
  • 20 LBCs

Rinse Repeat for 3 minutes

Take a Lap…

Partner up for Tortoise and the Hare:

Pax 1 does 10 burpess/flying squirrels/deconstructed burpees… whatever (as long as it’s burpee-ish and 10 times) while Pax 2 does Lt. Dans (Lunge Walk two steps and then Squat) around the courts. Swap out and continue the exercise until a lap has been completed.

Wichita finished off with Mary or Iron Hulks (at least that’s what I requested when I had to leave just after 6am).


For my first post at Folsom Gold Digger had the Q. I remember seeing Bed Pan as my only familiar face (though, his voice is what gave it away because he was about 60lbs lighter and with a big, burly beard compared to the 10+ years when I knew him way back when). He was the first one to speak to me. The only other thing I remember was a lot of running and almost throwing up. Gold Digger didn’t even write a Back Blast and I didn’t even show up on anyone’s list for posting until the big convergence (about 3 weeks later). Regardless, Gold Digger usually does AMRAP when he Qs Folsom. So, I thought I would try that with something I thought would be more difficult (with all the bear crawling nonsense) and mix it with things that make it one of my Qs.

I learned 3 minutes on and 1 minute off isn’t a great interval for AMRAP (in that 3 minutes feels like 5). I also learned less is more… so, maybe I shouldn’t try things that require a lot of instruction. Whatever… Men were moving (some) this morning. So hopefully it wasn’t a total waste of time and at least was worth getting out of bed for.


Until next time, SYITG…