BackBlast #198 | 41: BasicBro’s Birthday Beatdown

DATE | Tue, Jul. 9, 2019
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | Low 60s
° F and clear
Q | BasicBro

Pre-Blast | 6.14.19 via Slack
Vacation’s over, gentlemen. Tomorrow’s my belated birthday beatdown, simply titled “41,” and you’re all invited. You can cry if you want to, but everyone who HC’s gets a party favor. Who’s in to help me celebrate the beginning of the last half of my life? P.S. Coupons please, but the workout can be easily modified without for those who have to go easy on the extra lifting.

PAX: 15
Pumbaa, Radio, Snoop, Bald Eagle, Kraut, Fresh Cream, Rehab, Squirrel (DR, F3 Columbia), Huckleberry, Mad Cow, Soft Spot, Sex Panther, Space Jam (FNG), Shady (DR, F3 The Fort), 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. Stretch down to toes, center | 10-count
2. Stretch in a static lunge position, each leg | 10-count
3. Cherry Pickers w/ a Backclap, in cadence | x20
4. Bent-over Rows, in cadence | x21
5. SSH, in cadence | x41


  1. Pax moseyed to The Stairs w/ coupons

  2. Circuit

    • Blockies x10 (modification: Burpees)

    • Carry your coupon to the bottom of the stairs

    • Squats x10

    • Carry your coupon up the stairs

    • Rinse and repeat 3x, but on the last set of each Blockies and Squats, x11 (to equal 41)

    • When complete, at the bottom of the stairs after your fourth lap, hold plank, or do another lap

  3. Mosey to the 6th Street Bridge, Dips x10 on the bridge railing

    • Run to the end of the bridge, Dips x10 on the bridge railing

    • Cross the street, Dips x10 on the bridge railing

    • Run to the end of the bridge, Dips x10 on the bridge railing

    • Mosey back to the AO


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

  • Shady, DR, brought F3 Beer to share (Aye!)

  • BasicBro brought beer to share

  • 2F social fellowing (M’s welcome), this Thur, Jul. 7, at Speciation, 5-7p


  • Birthdays as our own personal New Year’s Day—audit your life, evaluate yourself

  • Lombardi: “Winners never quit, and quitters never win.” Bad advice.

  • The Dip, Seth Godin:

    • “Winners quit all the time. They quit fast. At the right time.”

    • “Quick the wrong stuff. Stick with the right stuff. Quit or be exceptional. Have the guts to do one or the other. Average is for losers.”

  • “I never want to say my best days are behind me.”

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