Heinz 57 at the Rubicon

When: 02/01/2018

QIC: Ha-ha

PAX (): Mayhem, Radar, Scar, Spandex, Devito, Millertime, Def Con 2, Jackalope, Bayside, Lumberg, Krueger, Cookie, Blue Steel, Saint 2.0, Special K, Ha-ha

If you know anything about ketchup you know there should only be one kind in your life. Heinz 57 Tomato Ketchup. All of the others are just pretenders. No, Hunts is not the same. And those no name brands? Forget it!

Where did ketchup come from and why does Heinz boast of “57 Varieties”?  Well if you really want to know:

How 500 Years Of Weird Condiment History Designed The Heinz Ketchup Bottle

From a 17th-century fish sauce, ketchup evolved into a patent medicine, a carcinogenic health hazard, and eventually, a non-Newtonian fluid. Here’s how ketchup’s rich history is reflected in the design of a bottle of Heinz.


But you came here for a Back Blast, not a ketchup lesson.  So, here we go. No non-Newtonian fluids were hurt in the making of this beat down.

2-2 is not just groundhog day. Yeah, I have shared MY day with Punxsutawney Phil my whole life.  So tomorrow I complete my 57th trip around the sun.  What better way to celebrate than to do hard stuff with heavy bags?


Before we started I read a short passage from 1 Cor. 9:26-27:

I don’t know about you, but I’m running hard for the finish line. I’m giving it everything I’ve got. No sloppy living for me! I’m staying alert and in top condition. I’m not going to get caught napping, telling everyone else all about it and then missing out myself.

Are you living sloppy? Are you running hard for the finish line? Are you staying alert and in top condition in all areas of your life? Don’t get caught napping!

The Music

I had a 70s rock classics (when did my high school years become classic?) playing as we went through the workout to remind the PAX how incredibly ancient I am.

  • Layla
  • Won’t get Fooled Again
  • Brown Sugar
  • Born to Run
  • Go your Own Way
  • Hotel California
  • Sweet Home Alabama
  • American Pie

Warm Up

We made a lap around the parking lot and got right to it.  We had a lot of work to do and only 45 minutes:

  • SSH
  • Cotton Picker
  • Imperial Walker

The Heinz 57

Everyone grabbed a girl friend and partnered up for the work. Partner A runs across parking lot and back while partner B performs the exercise then flapjack.  Each partner completes 57 reps of each exercise.

First round

  • Squats with bag. Touch the ground each time you go down
  • Overhead press with bag
  • Curls with bag

Mary for 6. When 6 was in we planks and reviewed the 5 core principles of F3:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Second Round

  • Skull Crushers with bag
  • Lunge with bag
  • Bent over Rows with bag

Mary for 6

Third Round

  • Partner Derkins
  • Dips
  • Curls with bag

Return girl friends to truck and circle for


  • Dying Cockroach
  • LBC
  • Mountain Climbers (Bayside)
  • Buzz Saw (Miller Time)
  • American Hammer (Def Con 2)


Great to start the day with my F3 brothers. Seeing the F3 regulars push the pace and the newer members work hard to improve is always an inspiration. Bayside out there pushing it week after week. He will be a force to be reckoned with as he grows older. Great to have DC 2 back in the mix as well as Lumberg. Devito, Radar, Cookie and Millertime always consistent and leading from the front of the pack. Scar and Spandex and Krueger and Blue Steel and Saint 2.0 and Special K are becoming those regulars and make us stronger.


  • Continued prayers for PAX on IR
  • Flu going around
  • Miller Time and Ha-ha racing Saturday


Friday 2/2 Donut Run 0530 from DaVinci’s Donuts on 131 S. Main St., Alpharetta.  Meet at Davinci’s, not our usual Hoppy Like location.

Starting 2/2 — Every Friday at noon at Salsaritas, 2nd F lunch for all F3 PAX. Drop in at noon for lunch if you are in the Windward area for lunch.



Leave a Comment