BackBlast 23 – Bears, Bricks, Blockees, and Burpeeeeeeesssss

Arrived at 0515 to plant the flag at the center of the AO (Hospital Hill) and pulled out a couple of the coupons to support the workout (definitely feeling the use of the coupons as I write this backblast). Per usual, the sprinklers were watering the luscious AO and you knew you weren’t dreaming anymore.

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – Bald Eagle, Gravy, MAD COW, BasicBro, Candy Striper, Cartel, Little Brother, Stalingrad, Tiny Tom, Ms. Daisy, Roid Rage (QIC)


Happy Jacks – 5 side-straddle-hops (IC), 2 jump squats (OYO), 5 side-straddle-hops (IC) – repeat until we hit 30X total side-straddle hops.

Cherry Pickers/Back clap – an F3 Grand Rapids favorite – straddle those legs and tap the ground 3X, moving back further and further (IC). Followed by a solid back-clap while standing an upright position. Repeat 15X IC.

The Thang

Following the Warm-O-Rama, we grabbed our coupons and moseyed on over to the running path where it was a solid 20 feet wide.

Round 1: Work what your momma gave you (Ascending Bears, Bricks, and Blockees)– Get on all fours (like you are doing a bear crawl) with your brick on the track between your knees or feet. Reach between your legs and pull the Block across the track passed your head. Once you get to the other side – 1X blockee.  Now, bear crawl back again with your brick between feet and perform 2X blockees. – Go up to 10X. (OYO)

Run 2X laps around the AO – Follow me

Round 2 – Burp Back Mountain – A punishing full body exercise begins by locating a nice-sized hill (in our case – the side walk just outside the AO). The exercise is then performed by pairing up with one PAX, proceeding to run up and down the hill 3X while the other person is performing burpees. The individuals continue to alternate running with burpees until 125 total burpees are completed. When finished, PAX continue to run hills and/or keep doing burpees until entire PAX completes.

Six Minutes Of Mary

American Hammers – (50X) IC – IT NEVER STOPS!!! MUAHAHAHA


Message of the Day: Sometimes life can get a little overwhelming – a little or a lot anxiety. When you feel that creeping up, you just need to remember to put one foot in front of the other (one thing at a time). Just like our work outs – completely focused on executing the difficult task at hand.

[Count-O-Rama, Name-O-Rama, Quick Prayer, Announcements – wrapped up at 0616]

– Roid Rage – OVER AND OUT