BackBlast #204 | The DR Purge

DATE | Thur, Jul. 18, 2019
AO | Hospital Hill
BEATDOWN | 0530-0615
° F and clear
Q | BasicBro

Pre-Blast | 7.17.19 via Slack
I’ve got the Q tomorrow, and need to work off all the food and beer I’ve consumed while here in Chicago. I didn’t post while DR, so I’m gonna make up for it. Who’s an HC at the track for Doracides tomorrow?

FNGs, we partner up to do exercises while the other guy runs. Rinse and repeat until desired quantity is achieved. Coupons, please.

PAX: 11
Bald Eagle, Beamer (DR, F3 SwampRabbit, SC) Cortez, Crumpet, Forrest, Hasselhoff, Little Brother, Mad Cow, Prairie Dog, Snoop, BasicBro (Q)

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

WARM-o-RAMA (Offer demonstrations for everything we instruct.)
1. SSH, in cadence | x25
2. Cherry Pickers w/ a Backclap, in cadence | x20


  1. Pax partnered up at one goal post. While one pax started on the circuit, below, their partner farmer-carried a coupon to the 50 yard line in one hand, switched hands, and walked back. Then, they ran to the opposite goal post and back. Their partner did the exercises below until the running pax returned, who picked up the reps where their partner left off. We continued this rotation until complete.

  2. Circuit

    • Derkins on your coupon: x100

    • Squats x100

    • Bent-over Rows x100

    • Pick it Up, Set it Down x100 (pick up your coupon, raise it above your head, set it down, release hands – that’s 1)

    • LBCs x100

    • Curls x100

  3. Pax lined up at starting goal post, ran to the 50 – 1 burpee, ran back – 2 burpees, ran to opposite goal post – 3 burpees, ran back to starting goal post – 4 burpees.


Count-O-Rama | Name-O-Rama | Announcements | Word of the Day

  • GORUCK Light, Sept. 7

  • Hasselhoff’s collecting food to be donated to Hand 2 Hand, for our 3F project

  • Bald Eagle and Megan should know in approximately 2 weeks whether their IVF treatments will gift them a little one. Prayers up, team!


  • In times of unforeseen yet avoidable adversity, keep calm as this too shall pass.

Influencing the next generation one cliché IPA at a time,
Basic Bro