BackBlast #193-A Very “Motivational” Workout


Preblast via Slack 6/28/19

I have the Q tomorrow.  This workout will be a little more cardio than my past workouts, but I promise I won’t neglect the shoulders, and there may be a little treat at the end.  Please bring your coupons.  Can I get those HC’s?

AO-The Zoo

68 degrees with no precipitation

Core principles recited.  Disclaimer given to 10 PAX.  Bald Eagle, Mad Cow, Basic Bro, Stalin, Kraut, Hank the Tank, Snoop, Roid Rage, Soft Spot,  and Less (QIC)


15 Willie Mays Hayes in cadence

Standing groin stretch to 15 in cadence

Toe Touch count to 15

Team Merkins-One team does one merkin while the other team planks and then the other team does the one merkin while the other team planks. Next is two merkins and so forth until both teams reach 8 merkins.

The Thang

The pax moseyed until the Q said that they had reached a good spot.  The pax then stopped and did motivators going from 5 to 1. The pax then moseyed again and once again stopped when Less said they had reached a good spot and did 5 burpees.  The pax did the same rotation increasing one motivator and one burpee each time until they reached 8 motivators and 8 burpees and then worked their way back down decreasing one motivator and one burpee each time until they got back to 5.


20 LBC’s in Cadence

20 American Hammers in Cadence

20 Flutter Kicks in Cadence

Chillcut Plank for 1 Minute

The Treat

The revival of the strongman from a previous Q.  It had such great reviews from the previous Q, that Less decided to bring it back as a treat to finish off this workout.

The Strongman goes like this:  The pax carries their coupon above their head until they can’t keep it above their head anymore, and they set it down and does 5 burpees.  They then pick it up and carry it above their head again until they can no longer carry it.  Then, once again they do 5 burpees.  The pax repeated this process until it was 2 minutes to 8AM. 

The pax then circled up and did 10 more motivators starting at 10 and going down to 1.


July 4th workout will be an hour workout starting at 7AM.



Leaders Message

“The tragedy of life is not found in failure but complacency.  Not in you doing too much, but doing too little.  Not in you living above your means, but below your capacity.  It’s not failure but aiming too low, that is life’s greatest tragedy.”

Benjamin E Mays


More or Less,