Backblast #225 – Turned 38? [GOOD]

I turned 38 years old and now its time to get after it.

Pre-Blast Via Slack (8/12/19):

YHC is back from my travel for business and pleasure. Last Friday (Aug. 9th) I turned 38 years old. Let’s call this my birthday Q. No coupons…Accepting HC’s in the thread below.

AO – Stairway To Heaven | 71 degress | 84% humidity

[0530 – Core Principles recited to 8 Pax] – Kraut, Snoop, Creatine, Gravy, Basic Bro, Sex Panther, Radio, MAD COW (QIC).

5 Core Principles: Are free of charge, Are open to all men, Are held outdoors, rain or shine, heat or cold, Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, End with a Circle of Trust

Disclaimer: Welcome to F3Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. I have no training nor certification. This will be difficult, and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where we found them. Aye?


Various Stretching

10 SSH (IC)
10 Mt. Climbers (IC)
10 Merkins (IC)
10 BBS (IC)

10 SSH (IC)
10 Mt. Climbers (IC)
10 Werkins (IC)
10 LBC’s (IC)

10 SSH (IC)
10 Mt. Climbers (IC)
10 Ranger Merkins (IC)
10 BBS (IC)

The Thang:

To the WALL:
(10) Mike Tyson’s (IC) – Place your feet against a curb while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep.

(20) Exercise that I saw on Twitter last night (IC) – Head, shoulders, knees while in people’s chair

To the STAIRS:

Run to the stairs. 8 squats at every landing. Run to the end of the block. 8 burpees. Down the stairs. 3 squats at every landing. Run to the start point – 3 burpees. Rinse and repeat (X3).


20 Dips (IC) – Slow 4 count dips


3 exercises with 10 reps immediately following each other.

10 American Hammers (IC)
10 Flutter Kicks (IC)
10 BBS (IC)

Leaders Message:

Jocko Willink’s [GOOD]

“How do I deal with setbacks, failures, delays, defeats, or other disasters? I actually have a fairly simple way of dealing with these situations, summed up in one word:


This is something that one of my direct subordinates, one of the guys who worked for me, a guy who became one of my best friends pointed out.

He would pull me aside with some major problem or issue that was going on, and he’d say, “Boss, we’ve got this thing, this situation, and it’s going terribly wrong.”

I would look at him and say, “Good.”

And finally, one day, he was telling me about something that was going off the rails, and as soon as he finished explaining it to me, he said, “I already know what you’re going to say.”

And I asked, “What am I going to say?”

And he said, “You’re going to say: ‘Good.’ ”

He continued, “That’s what you always say. When Something is wrong or going bad, you just look at me and say, ‘Good.’ ”

 And I said, “Well. I mean it. Because that is how I operate.”

So I explained to him that when things are going bad, there’s going to be some good that will come from it.

Oh, the mission got canceled? Good… We can focus on another one.

Didn’t get the new high-speed gear we wanted? Good… We can keep it simple.

Didn’t get promoted? Good… More time to get better.

Didn’t get funded? Good… We own more of the company.

Didn’t get the job you wanted? Good… Go out, gain more experience, and build a better resume.

Got injured? Good… Needed a break from training.

Got tapped out? Good… It’s better to tap out in training than tap out on the street.

Got beat? Good… We learned.

Unexpected problems? Good… We have to figure out a solution

That’s it. When things are going bad: Don’t get all bummed out, don’t get started, don’t get frustrated. No. Just look at the issue and say: “Good.”

Now, I don’t mean to say something trite; I’m not trying to sound like Mr. Smiley Positive Guy.

That guy ignores the hard truth.

That guy thinks a positive attitude will solve problems.

It won’t. But neither will dwelling on the problem. No. Accept reality, but focus on the solution. Take that issue, take that setback, take that problem, and turn it into something good. Go forward. And, if you are part of a team, that attitude will spread throughout.

Finally: if you can say the word “good,” then guess what?

It means you’re still alive.

It means you’re still breathing.

And if you’re still breathing, that means you’ve still got some fight left in you.

So get up, dust off, reload, recalibrate, re-engage – and go out on the attack.”

Count-O-Rama / Name-O-Rama


  • Gravy on Q Wednesday. Basic Bro on Q Thursday.

  • Kalamazoo two-year anniversary on Saturday. Ping and MAD COW co-Q.

  • Sex Panther has posted information on a ruck / hiking / bible study

Its [GOOD] to be back,