Golden Spike Backblast: Lean Into The 3rd F This Christmas


12/2/2022 | Golden Spike AO | Burke High School | 5:30-6:15am PAX: Oompa, Tom Tom, Saul, Dirty Bird, Kielbasa, Room Service, Doggy Paddle, Lansbury, Chiclets, Wait Time, Khakis, Vandelay, Sparty, Sputnik, Brazilian


FNG: Wonderboy


Q: The Big OneWeather: Chilly, but manageable


I got to the Spike around 5:15. It was good to back! It had been too long since I’ve posted there and even longer since I’ve Q’d. There wasn’t much setup needed. I placed 3 cones at the 3 stations and a list of exercises at one them. No list or instructions at the others two cones – just a set of stairs and a tire! A good crowd of HIM circled up at 5:30 and I gave the mission statement, core principles and welcomed a FNG! With that we proceeded through the annoying winding gate and ran 3/4 around the track and met at the 50 for Warm-O-Rama.


Warm-o-Rama:SSH x 15 IC

Windmills x 15 IC

Tappy Taps x 15  IC

Lowmans x2




We mosey’d to the south goal line for some warmup jogs/sprints. On my go we jogged to the 10 and back and then repeated that. We proceeded to go to the 20, 30, 40 and 50 each two times. We then worked our way back down. I could tell thePAX wasn’t loving this, so I mixed in some 10 counts for good measure. Once everyone was properly warmed up I split the PAX into four groups. 


We mosey’d back to the south goal line and paired up for The Thang.




As I walked around the site on Thursday night, planning my workout, I saw a tire behind the north endzone. For some reason I thought it’d be a good idea to try and flip it for a station…so that’s what we did. 


Station 1 Stairs. Up and down until pushed.


Station 2 – Partner tire flips. Yes partner. I tried to do it by myself before the PAX arrived and almost threw my back out. 

Station 3 

Tempo Merkins x 15IC 

Copperhead Squats x 20IC

Tempo Dry Docks x 15IC

Apollo Ohnos


Station 4 – Running. Push Group. 




We mosey’d just beyond the south endzone for Mary. 



Frozen Freddies x 15 IC 

Flutter Kicks x 15 IC

Rancid style American Hammers




• Name-o-Rama

• Named our FNG. Welcome Wonderboy

• Vandelay told us about upcoming 3rd F opportunities at Abide and delivering with Operation Others

• I prayed for my M’s (and Kielbasa’s) Aunt Claudia who is on hospice. There were also prayers for Tin Cup, a young family with a new baby and Wait Time. 

• For my COT I encouraged the PAX to lean into the 3rd F this holiday season. I acknowledge that while the holidays can be stressful, they can also be very special and it starts with looking for opportunities to give outside yourself.

• I closed with a prayer

• Coffeeteria at Stories

Thank you to Oompa for the opportunity to lead!


The Big One 

Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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