Business as usual.

Back to business. It has been awhile since I wrote a Back Blast. I am not sure why I stopped writing them but I did. The importance of back blast can not be understated. They create a record for all to see. The workouts are recorded for others to re purpose, the Q name is recorded, and the attending PAX is recorded. others can use this record in various ways. Those that could not attend can look to see what went down. Other Qs can get ideas. The record can reflect attendance. Not that we take attendance but if someone wanted to see when they posted it is recorded. So back to the back blast.


  • SSH
  • Merkins
  • Lunges
  • Abe Vagoda
  • Moroccan Night Club

The Thang

Pinochle – A card is drawn to determine the reps for each exercise. The numbers are worth face value with

  • Jack = 11
  • Queen = 12
  • King = 13
  • Ace = 20
  • and Joker = 30.

The exercises are:

  • Merkins
  • Squats
  • Dirkins
  • Burpees
  • Irkins
  • Lunges
  • CDD
  • People’s Chair (Each PAX counts the amount of reps)
  • Dips

Rinse and repeat for balance of time. We completed 3 rounds


Dealer’s choice of an ab exercise times 10 reps


Had one FNG Josh Ottinger who is now know in F3 Land as Striker. Welcome to manhood sir.


Saturday Q School 6:00 – 6:25 before the workout at the Bee Hive.

Dark Helmet to Q July 8th with Coffeeteria afterwards

T-shirt design – if you want to enter your design for a F3 Lehigh Valley t shirt email your design to