BackBlast #271-An Upper Body Burner


Preblast via Slack 10/25/19

I have the Q tomorrow at the zoo.  The forecast calls for 30 degrees in the morning, but don’t dress too warm.  I promise to keep you warm.  My legs are struggling these days, but the good news is I can still bear crawl and lift a coupon, so be ready for lots of upper body work.  Coupons required.  Can I get those HC’s?

AO-The Zoo

32 degrees with no precipitation and some frost on the ground to keep the finger from sweating too much.

Core principles recited.  Disclaimer given to 10 PAX.  Ferrigno, Hasselhoff, Gravy, Forrest, Creatine, Mad Cow, Ralphie, Steamroller, BasicBro, and Less (QIC)


-Willie Mays Hayes 10 in cadence

-Standing groin stretch Count to 15

-Cherry Pickers with a back clap 10 in cadence

-Overhead claps 15 in cadence into seal claps 15 in cadence-twice through

-Imperial Walkers 10 in cadence

-10 burpees

The Thang

-Bear crawl 65 yards

-20 twizzlers

-Crab walk 65 yards

-Colt 45’s on steroids with the coupon-Basically Cot 90’s

-Bear Crawl 65 yards

-10 Catalina Wine Mixers-5 count-(Merkin position, down to one elbow, down to both elbows, up to one hand on the ground, back to merkin position, and a merkin) Count 1

-Crab Walk 45 yards

-40 kettlebell swings with the coupon

-Bear Crawl 65 yards

-10 slow merkins-3 count down and up is 1

-Crab walk 45 yards

-40 shoulder presses with coupon

-Bear Crawl 45 yards

-15 Squatting overhead claps in cadence into 15 squatting seal claps in cadence

-Crab Walk 45 yards

-Colt 45’s with coupon

-Bear Crawl 45 yards

-15 American hammers in cadence

-Crab Walk 45 yards

-10 blockees


-American Hammers 30 in cadence

-10 flutter kicks in cadence into 10 second leg lift into 10 scissors in cadence

-LBC’s 30 in cadence

-Circle of Doom until the bells rang-About a minute and a half



Leader’s Message

Changing the world starts from within oneself and working through small goals and building upon those goals in order to accomplish bigger goals.  If you want to make a difference, start by looking directly around you in your family, community, work, or anywhere else you come into contact with on a daily basis.  The opportunities are generally all around you.

“Everyone thinks of changing the world, but no one thinks of changing himself.”  -Leo Tolstoy

“Never doubt that a small group of thoughtful, committed, citizens can change the world.  Indeed, it is the only thing that ever has.”  -Margaret Mead

More or Less,