Backblast #122 – Power Hour (More like Power Half Hour)


Date – 3-12-19

0530 – Core Principles recited. Disclaimer given to 7 PAX – Madcow, Basic Bro, Snoop, Roid Rage, Rehab, Forrest, Radio

AO – Stairs on Division


Capri Lap in parking lot

20 Side Straddle Hops (IC)

Various Stretches

Bat Wings (IC)

The Thang

Mosey to stairs – Ran up stairs then at the top I explained the workout while setting up music

Power Hour (Half Hour) –  Power Hour is an hour of music where the songs change every minute (usually a drinking game that lasts an hour, not good for Better Drinking Culture). I took an already made playlist from Vimeo and played it so at each song change (every minute) we did the following:

  • 10 Mericans

  • 5 WWII sit ups

  • 10 Squats

  • 10 Side straddle hops

This made for only about 5 to 10 seconds of rest before the next minute started.

After 5 minutes, we went down the stairs and ran back up to do 5 more minutes. We did a total of 20 minutes , which means we did the stairs a total of 4 times, 200 Mericans, 100 WWII sit ups, 200 squats and 200 side straddle hops

After the 20th minute and going up and down the stairs 4 times it was 6:13 so we headed back to the parking lot so we could be done by 6:15.

Count-O-Rama | Name-O-Rama

QIC had everyone say something in the past week that they were thankful for to remember good things even if you’ve had a bad week or weekend OR even if you didn’t have a bad week or weekend.