Backblast #317 Sir Mix-A-WOD


DATE | Thursday, February 13, 2020
AO | The Track
BEATDOWN | 0530-0615
WEATHER | 21°, and Gloomy
Q | Kraut

Pre-Blast | 02.13.20 “I have the Q tomorrow at The Track and it’s going to be a little different from my normal Q’s. Here’s what you need to know:

Form is the focus.
It’s OYO, so tomorrow is a GREAT day to come back if you have been out of the gloom for a while, and you can still push yourself to the max
Coupons are required, but will not be carried. Other weight is optional for the individual

So, fellas (yeah) fellas (yeah) HC’s accepted below.”

PAX: 9
Snoop, Coconut (F3 Toldeo), Rehab, Gravy, Forrest, Bald Eagle, Hasselhoff, Mad COW, 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.          


Capri Lap, Leg Streches


“36-24-36? Only if she’s 5’3”!” – Sit Mix-A-Lot

This work out was 5 rounds, of 3 exercises:

Squats – 36 Reps
Hand Release Merkins – 24 Reps
Butterfly BBS – 36 Reps

Rinse and repeat, with BABY GOT BACK by Sir Mix-A-Lot on repeat THE WHOLE TIME

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • Ball of Man (BOM)

Kraut – Out