Backblast #315 – You Have What It Takes

DATE | Tuesday February 11, 2020
AO | The Stairs
BEATDOWN | 0530 – 0615
WEATHER | 23 Degrees
Q | Soccer Mom

Pre-Blast | 02.10.20 The BD tomorrow is entitled “You have what it takes”. I encourage you to wear your Chiefs Red and Gold. Can I get a HC? (after mumblechatter heckling from some sad Lions fans…)

PAX: 10
 QIC Soccer Mom, Mad Cow, Forrest, Cuddle Buddy, Kraut, Training Wheels, Gravy, Bald Eagle, Rehab, Crosswalk

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.         Full Body Stretch

2.         Willie Mays Hays (IC)

3.         Mosey Up the Stairs


1.         Partner Up.  Complete Exercises as a team.  One partner exercise and the other mosey to the Yield Sign and rotate.  Complete as many exercises as possible.  Most of the PAX completed through SSH.


1.         Squats on Landings on the way down the stairs

2.         Michael Phelps (IC)

3.         Monkey Humpers (IC)

4.         Buzz Saws (IC)

End of Workout

Circle of Trust (CoT)

Count-O-Rama / Name-O-Rama

F3-specific Announcements

  • Bible Study Tomorrow

  • Black Ops Ruck Tomorrow

  • All GR PAX have a free place to stay in KC for Grow Ruck in August.

  • Snow Skiing – Feb 29.