BackBlast #240 | X Marks the Spot

DATE | Tue, Sept. 3, 2019
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | High 50s, lightning 30 miles away
Q | BasicBro

Pre-Blast | 8.14.19 via Slack
We’re back on our regular grind tomorrow. I’ve got the Q at the Stairs. However, you will only climb (and descend) them once. After which, we will leave the AO at a mosey pace for a destination where X Marks the Spot. Headlamps suggested. NO coupons. Rucks optional, but they will be with you for the duration (with the opportunity to take them off at X). If you don’t want to wear them going up the stairs, leave them in your car. Who wants to find X?

PAX: 11
Bald Eagle, Dapends,
Billy Bob (FNG), Creatine, Hasselhoff, Kraut, Mad Cow, Pumbaa, Sex Panther, Snoop, and 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 (given under the overhang at the library across the street from the track, due to rain): 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.          

Kraut: Just a thought for those of you doing the GRL on Saturday - I was going to bring my ruck, but decided not to. I plan to taper my workouts this week to make sure I am fully recovered for Saturday afternoon.

BasicBro: I ended up modifying, and did not bring my ruck (still sore from Sunday’s ruck). Also, no one participated with their ruck. 

WARM-o-RAMA (Offer demonstrations for everything we instruct.)

  1. Stretches down to each foot and middle, IC, 10-count/ea.

  2. Merkins, IC, x10

  3. Mountain Climbers, IC, x10

THE THANG

  1. All pax ascend The Stairs, plank for the 6

  2. Mosey to Belknap Park, then down to the intersection of the paved X trail

  3. Merkins, IC, x10

  4. Descend to the bottom of the NW corner of the X, plank for the 6

  5. LBCs, IC, x25

  6. Backwards mosey up to the X intersection

  7. Mountain Climbers, IC, x25

  8. Lunge up to the SE corner of the X, plank for the 6 (did not exercise at the top, re. broken glass)

  9. Descend to the intersection of the X, plank for the 6

  10. LBC’s, IC, x25, and Merkins, IC, x15

  11. Descend to the bottom of the NE corner of the X, plank for the 6

  12. LBCs, IC, x25

  13. Backwards mosey up to the X intersection

  14. Mountain Climbers, IC, x25

  15. Lunge up to the SW corner of the X, plank for the 6

  16. Mosey back to The Stairs, descend, and back to the AO

  17. Mary:

    1. Hand-release Merkins, OYO, x10

    2. Shoulder Taps, IC, x25

    3. Peer assisted (Sex Panther): Flutter Kicks, IC, x25

    4. Peer assisted (Dapends): James Bonds, IC, until he said, “Recover”

    5. Peer assisted (Kraut): Flutter Kicks with a slowed cadence, x15

END

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

  • HDHH tomorrow at Founders, 6-8p

  • F3 Iron Pax Challenge starts this Thursday

  • GORUCK Light, this Sat, Sept. 7

  • GROWRUCK16 Tough, Naperville

Motivation:

  • “No discipline seems enjoyable at the time, but painful. Later on, however, it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore, strengthen your tired hands and weakened knees, and make straight paths for your feet, so that what is lame may not be dislocated but healed instead.”
    Hebrews 12:7, 11-13 CSB


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