Backblast #322 – Pearls on a String; Ain’t No Thang

A huge welcome back to Splitter & Rehab…In my head, I’m thinking…this should be a good one to get back into the groove – a classic ‘Pearls on a String’ workout. Hopefully, they felt the same way.


DATE | Tuesday, January 7, 2020
AO | Stairway To Heaven
BEATDOWN | 0530-0615
WEATHER | 33 Degrees | 79% Humidity | Beautiful Morning
Pre-Blast | 1.6.20

MAD COW on Q Tuesday morning at ‘The Stairway To Heaven’. Who’s ready to #GETSOME? Let me know by HC’ing in the thread below. Please and thank you!

PAX: 12

Hasselhoff, Forrest, Basic Bro, Bald Eagle, Dapends, Kraut, Snoop, Anatasia, Splitter, Rehab, Gravy & MAD COW (QIC)

5 Core Principles: Are free of charge, Are open to all men, Are held outdoors, rain or shine, heat or cold, Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, End with a Circle of Trust

F3 Bono’s (F3 ENC Crossbones) – Disclaimer: Welcome to F3 Nation. We are a free, peer-led workout, which means that even if you think I look like a stud, I am not a professional. I have no training nor certification. This will be difficult, and I recommend you get in your car and go home. Or you can modify as needed and watch out for your brothers beside you. We leave no man behind, and we leave no man where we found them. Aye?


25 SSH (IC)
Parking Lot Tracers – Hasselhoff tweaked an ankle on a pothole…it ended his day.


A classic ‘Pearls on a String’ workout with my Apple watch tracking 2.12 miles total. Exercises included (but not limited to):

2 trips up/down stairs
Plank Jacks
Copperhead Squats
Bear Crawls
Dips (multiple times)
Smurf Jacks a.k.a. Little Man in the Woods
Shoulder Ups

Mary (that I can remember):

20 LBC’s (IC)
20 Levers (IC)
20 Freddie Mercury’s (IC)
20 Oblique Crunch (10 each side; IC)
20 Merkins
Failure to Launch – 10 reps to 5 reps

Leader’s Message

Character is Everything

To put it simply, leadership is influence. The ideal leader is someone whose life and character motivate people to follow. The best kind of leadership derives its authority first from the force of a righteous example, and not merely from the power of prestige, personality, or position.

By contrast, much of the world’s “leadership” is nothing but manipulation of people by threats and rewards. That is not true leadership; it’s exploitation.

Real leadership seeks to motivate people from the inside, by an appeal to the heart, not by external pressure and coercion. For all those reasons, leadership is not about style or technique as much as it is about character.


Black Ops at The Calder Wednesday
Kraut on Q Thursday


We pray for those who were unable to join us this morning (including Hasselhoff’s B-Hole) and thank God for allowing us to be here in person.

Let us remember the message that character is everything. Let us go throughout the day leading our life in such a positive way that others will be motivated by our example. In his name we pray, Amen.

My pleasure gentlemen,