Backblast #336 – HEAVY


DATE | Tuesday, January 28, 2020
AO | The Stairs
BEATDOWN | 0530-0615
WEATHER | 31°, and Gloomy
Q | Kraut

Pre-Blast | 01.27.20 “‘Tomorrow and tomorrow and tomorrow creeps in this petty pace from day to day to the last syllable of recorded time’

Don’t let the petty pace of time drag on in your life. Not tomorrow. Tomorrow, change the beat of the drum. Meet me in the gloom. 0530 at The Stairs. Coupons required, rucks requested, modify as needed. Whatever you do, do not stay home. There is much work to be done.

HCs accepted below.”

PAX: 16
Forrest, Soft Spot, Snoop, Anastasia, Rehab, Pit Boss, Gravy, Cuddle Buddy, Mad Cow, Roid Rage, Training Wheels, Sex Panther, Steamroller, Splitter, Bald Eagle, Kraut

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.          


  1. Capri Lap

  2. SSH x 20 IC

  3. Overhead Clap x 20 IC

  4. Leg Stretches


YHC asked the pax to number off in to groups of 4, which our total of 16 worked perfectly for. Each group then selected two sandbags from the pile in the middle (ranging from 20lbs to 120lbs). Teams moseyed to the parking garage behind the Embassy Suites with their sandbags to start The Thang.

The plan was a modified DORA, with teams of four. Two team members stayed with the snadbag, doing the exercises listed below, while the other two moseyed up the parking garage to the next level and then back down, and then swapped. Reps listed below were the cumulative reps for all four pax.

  1. Sandbag Curls x100

  2. Sandbag BBS x100

  3. Sandbag Shoulder Toss x100

  4. Sandbag Clean and Press x100

  5. Sandbag Pull Through x100

  6. Sandbag Flutter Kicks x100

Most teams made it to the Clean and Press before we got Black Miata’d from the parking garage by a Paul Blart. No worries, pick up your sandbags and mosey back to the AO to finish the morning.

When time ran out the teams were either on Cleans or Pull Throughs depending on the bag weight they had been working with

MARY (cool-down/core/stretch exercises)

Pinocchio with 30 Flutter Kicks (20lbs/20/lbs/40lbs bags used)

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • F3-specific Announcements

    • February sign ups are live

    • Ski day with Lake Effect on 2/29 at Bittersweet

    • Bible Study Wednesday at MudPenny at 0630

  • Ball of Man (BOM)

    “I dare do all that may become a man. Who dares do more is none” – Macbeth.

    While this sounds like an inspiring quote, what he was referring to when he said it was that he was willing to do anything to take power, including kill the king of Scotland. Macbeth was a leader and a man, but he was not a virtuous leader, and he lost everything for it. Strive for greatness, but stay on the virtuous path.

Kraut – Out