Backblast #308 – SF


DATE | Friday, Jan. 31, 2020
AO | BlackOps Friday (GRCC Track)
BEATDOWN | 0530-0615
WEATHER | 32.5° and Calm
Q | Snoop

Pre-Blast | FRIDAY BLACKOPS. +1 HC gets it going tomorrow morning from 5:30-6:15. Any takers?

PAX: 3:
Kraut, Forrest, Snoop

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.      Side Straddle Hops IC, X30

2.      Merkins IC 4-Count X10

3.      Some leg stretches before we got going.

YHC brought both a 40# and 60# sandbag for this morning’s BlackOps and questioned Forrest and Kraut how hard they wanted the workout to be this morning. “Its your Q” was the received response, so we rolled with the 60#.

We moseyed down to the bottom of the GRCC track and YHC instructed Kraut and Forrest how we were going to move that sandbag from the bottom of the parking ramp to the top. Throwing. That’s how.

We did an Indian run of sorts where 1 PAX member cleans and throws the sandbag twice, then holds plank in spot. The PAX in the back would run up, then rinse and repeat throwing the sandbag, and holding plank.

We would then alternate between forward sandbag throws and over the shoulder tosses after moving the sandbag for a level. The GRCC ramp is a bit wonky as far as levels go, but we made it work. The important thing is, we kept putting the work in.  

Lastly, after we completed each level, the PAX did declining Bear Complex reps. A bear complex is a sandbag clean, press, then after the press you put the sandbag on your back, and squat. 1 Rep.

1st floor – 5 Reps
2nd floor – 4 Reps
3rd floor – 3 Reps
4th floor – 2 Reps
Top floor – 1 Rep

After we reached the top we moseyed back to the AO, stopping once to squeeze in 10 Sandbag Step Ups on the fancy benches.

Welcome to sandbag friday. Sounds like a new tradition to me.


1.      Hasselhoff’s CORE-I-VATORS from 5 (BBS/Flutter Kicks/American Hammers)

End of Workout

·         Count-O-Rama

·         Name-O-Rama  


Drop it like it’s hot