BackBlast #229-Another old GoRuck Workout


Preblast via Slack 8/16/19

For those of you who are not able to make the Kalamazoo celebration workout there will still be a workout at the zoo, and I have the Q.  We will do a few extra burpees for Kalamazoo.  Coupons are required.  Can I get those HC’s?

AO-The Zoo

64 degrees with no precipitation

Core principles recited.  Disclaimer given to 7 PAX.  Radio, Roid Rage, Hank the Tank, Hasselhoff, Stalin, Pitt Boss, and Less (QIC) 


-10 Cherry Pickers with a back clap in cadence 

-10 Willie Mays Hayes in cadence

-15 Merkins

-Motivators from 5 to 1

-Al Gore for 40 seconds

The Thang

-Set up a square course of cones with each cone being 45 feet apart.  

-Started off bear crawling one side of the square and then doing 12 burpees at the first corner.

-Then crab walked the second side and did 12 squats at the next corner.

-Then bear crawled the third side and did 12 merkins at the next corner.

-Then crab walked the fourth side and did 12 shoulder presses with the coupon at the final corner.

-The pax repeated this process dropping one rep each time around until they got down to 1 rep. 


30 LBC’s in cadence

30 Superman’s in cadence

30 American Hammers in cadence

10 flutter kicks in cadence, 10 second leg lifts, 10 scissors in cadence

Circle merkins 4 times around with each pax doing 5 merkins each time



Leaders Message

When you are having a rough day or you are just worrying a lot, just slow down and enjoy the good things in life and be thankful for what you have. You can often miss these things if you are just rushing through life. Here is the poem that I have framed in my house that helps to remind me of this.

Slow Dance

Have you ever watched kids on a Mary Go Round

Or listened to the rain slapping on the ground

Ever followed a butterfly’s erratic flight

Or gazed at the sun into the fading night

You’d better slow down

Don’t dance so fast

Time is short

The music won’t last

Do you run through each day on the fly

When you ask “ How are you” do you hear the reply

When the day is done do you lie in your bed

With the next hundred chores running thru your head

You’d better slow down

Don’t dance so fast

Time is short

The music won’t last

Ever told your child we’ll do it tomorrow

And in your haste not see his sorrow

Ever lost touch , let a good friendship die

Because you never had time to call and say hi

You’d better slow down

Don’t dance so fast

Time is short

The music won’t last

When you run so fast to get somewhere

You miss half the fun of getting there

When you worry and hurry through your day

It is like an unopened gift thrown away

Life is not a race

Do take it slower

Hear the music 

Before the song is over

More or Less,