Backblast #359 – Its Arm Day


DATE | Thursday, February 27, 2020
AO | GRCC Track
BEATDOWN | 0530-0615
Q | Snoop

Pre-Blast | Who here is still weak in the knee’s from Cuddle Buddy’s beatdown on Tuesday? Let’s see if we can counterbalance that with tomorrow morning’s beatdown @0530 starting at the GRCC Track. No coupons required. HCs below.

PAX: 11 [Kraut, Mad Cow, Forrest, Bald Eagle, Training Wheels, Soccer Mom, Rehab, Hasselhoff, Anatasia, Gravy, 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. Mosey Lap around the GRCC Library

  2. Squats IC X15 (The PAX that attended Tuesday’s beatdown groaned, becuase they thought they were done with legs for the week.)

  3. Merkins IC (4-count) X10

  4. Overhead Claps/Seal Claps IC


Mosey over to the GRCC parking lot, where YHC had already setup 7 cones across the parking ramp for this morning’s festivities. The beatdown was broken into 4 mini evolutions, ALL FOCUSED ON ARMS.

Evolution 1 – Bearway to Heaven

A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. We started at the first cone with 7 burpees and did bear crawl suicides, reducing the number of burpees by one at each cone. YHC played the song “Stairway to Heaven” song, yes all 8 minutes and 3 seconds of the song. When the song completed we moved onto the next evolution. Most of the PAX got to the last two cones.

Evolution 2 – Bring Sally Down

“Flower” by Moby (Gone in 60 seconds soundtrack). Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song is over. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep. It’s only 31 little reps in 3:30. Modify as needed.

No PAX made it through without modifying. This one is brutal.

We mosey over to the GRCC library (Blasting TSwift) to get down with the last two evolutions of the workout.

Evolution 3 – Coyote Ugly

PAX partnered and perform modified coyote uglys with the GRCC benches. The goal was for each PAX to complete 5 reps. A rep consisted on the following:

Partner held PAX in wheelbarrow position and they would complete 1 Derkin on the ground, move up to the bench (Still in wheelbarrow) complete 1 derkin, and move back down to the ground for a single derkin. That’s one rep.

Evolution 4 – Vacuum Cleaners

Still partnered up, partner held the PAX in wheelbarrow and they would wheelbarrow for ~25 feet and then complete 5 Derkins. Switch. This was then R&R twice.


Ended with some more squats IC.

Arm day was had by all.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

YHC shared two Joko quotes:

““The only person you can control is you. So focus on making yourself who you want to be: Faster. Stronger. Smarter. More humble. Less ego.”

“ Embed that long-term goal in your mind. Burn it into your soul….but most important: do something about it. Every day. Every day: Do something that moves you closer towards that goal – that keeps the goal in sight and in focus.”

Drop it like its hot,