Backblast #289 – Kraut has a ruck on ?!?!

When I saw Kraut with his ruck first thing this morning, I had a little laugh to myself. I thought “If I were to plan a workout to ‘F’ with someone who has a ruck, this would be the workout.”

Many T-Claps to Kraut…YOU ARE THE MAN and an inspiration.

Pre-Blast Via Slack (11/18/19):

Happy Monday everyone. I have the Q tomorrow at THE STAIRS. Not sure what we are doing, but I can promise an ASS KICKING. Please HC below, thank you.

AO – Stairway To Heaven | 37 degrees | 98% humidity | WARMER

[0530 – Core Principles recited to 9 Pax] – Hank The Tank, Soft Spot, Basic Bro, Snoop, Kraut, Sex Panther, Steam Roller, MyGuy(?) (F3 Tallahassee), MAD COW (QIC).


25 SSH (IC)
Bat Wings while holding Al Gore (IC) – Arm Circles; Overhead Clap, Seal Clap
20 Merkins (IC)
20 Carolina Dry Docks (IC)
20 BBS (IC)
20 Dips On Guardrail (IC)

The Thang

Start down the street from the ‘Stairway to Heaven’. Run to the stairs and then up. 5 jump squats at every landing. At the top, run to the end of the block. 20 BBS. Run back and down the stairs. 5 squats at every landing. Run to the start point – Burp & Merk (counting up to 5).

Burp & Merk Explained – Begin a traditional burpee with a single push up at the bottom, then complete with jump. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 5.

Rinse and repeat (X3) then pick up the six.

Done immediately following each other – no rest.

15 BBS (IC)
15 LBC’s (IC)
15 Levers (IC)

Leaders Message

“Friday Night Lights” (2004) Coach Gary Gaines: On ‘Being Perfect’

Well it’s real simple: You got two more quarters and that’s it.

Now most of you have been playin’ this game for ten years. And you got two more quarters and after that most of you will never play this game again as long as you live. Now, ya’ll have known me for awhile, and for a long time now you’ve been hearin’ me talk about being perfect.

Well I want you to understand somethin’. To me, being perfect is not about that scoreboard out there. It’s not about winning. It’s about you and your relationship to yourself and your family and your friends.

Being perfect is about being able to look your friends in the eye and know that you didn’t let them down, because you told them the truth. And that truth is that you did everything that you could. There wasn’t one more thing that you could’ve done.

Can you live in that moment, as best you can, with clear eyes and love in your heart? With joy in your heart? If you can do that gentlemen, then you’re perfect.

Count-O-Rama / Name-O-Rama


  • MAD COW – Q on Wednesday

  • Bald Eagle – Q on Thursday

  • Less – Q on Saturday