BackBlast #231-Two Steps Forward and One Step Back


Preblast via Slack 8/18/19

I have the Q for tomorrow morning’s workout at 5:30 at Johnson Park.  No coupons required.  Can I get those HC’s?

AO-Johnson Park

64 degrees with no precipitation

Core principles recited.  Disclaimer given to 5 PAX.  Forrest, Mad Cow, Bald Eagle, Basic Bro, and Less (QIC) 


-10 Rubber band stretches to the toes in cadence

-Standing groin stretch count to 15

-20 overhead claps in cadence into 20 seal claps in cadence into 10 overhead claps in cadence into 10 seal claps in cadence

-15 high knees in cadence

-Motivators from 5 to 1

The Thang

-Paired up and started at opposite ends of the parking lot.  Each pax would run 2 parking spaces forward and then back peddle 1 parking space.  The pax would then do an exercise and then repeat this process until the pair met in the middle of the parking lot.  Approximately 25 parking spaces for the whole parking lot. 

  1. 1st round-1 burpee

  2. 2nd round-2 royal burpees (burpee without the pushup at the bottom and jump at the top)

  3. 3rd round-3 hand release merkins

  4. 4th round-4 standing backwards lunges (1 each leg)

  5. 5th round-5 squats

  6. 6th round-3 hand release merkins

  7. 7th round-1 royal burpee


1 minute leg lifts

-1 minute chillcut plank



More or Less,