Backblast #353 The Aloha Workout


DATE | Thursday, February 20, 2020
AO | The Track
BEATDOWN | 0530-0615
WEATHER | 14°, and Gloomy
Q | Crosswalk

Pre-Blast | 02.19.20 “Q tomorrow will be titled the “Aloha workout” so get ready to get buff as Maui from Moana! By the end you’re gonna be singing You’re Welcome and have hearts as full as the Heart of Te Fiti (watching Moana beforehand is not required but is highly recommended).
Coupons required, tribal tattoos encouraged
Maholo suckers, bring on the HC’s”

PAX: 9
Snoop, Forrest, Mad COW, Kraut, Soccer Mom, Anastasia, Basic Bro, Crosswalk, Cuddle Buddy

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.          


Mosey Lap, 5 Motivators, Mosey Lap, 5 Motivators


50 running laps of 100 yards
50 merkins
50 bent rows
50 upright rows
50 shoulder presses
50 lunges
50 burpees
50 squats
50 Apollo onos

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

  • Ball of Man (BOM)

Crosswalk – Out