Backblast #360 – A Little Extra


DATE | Saturday, February 29, 2020
AO | The Zoo
BEATDOWN | 0700-0800
Q | Kraut

Pre-Blast | 02.28.20 “Tomorrow is Leap Day and I have the Q at The Zoo! It is the only chance that you will have in the next four years to work out on February 29th, and it is the only chance that you will have to work out at The Zoo, on a Saturday, until 2048! Isn’t math fun!

Since we all get an extra day this year, the theme of tomorrows workout is “A Little Extra” Since Cuddle Buddy smoked my legs on Tuesday, and Snoop smoked my arms on Thursday, I guess we will have to find something else to smoke.

Coupons not required. Rucks/Weight Vests not advised. MAD COW THERE WILL BE RUNNING.

HCs humbly requested below.”

PAX: 11
Snoop, Bullwinkle, Ralphie, Soft Spot, Anastasia, Basic Bro, Gravy, Forrest, Bald Eagle, 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

  • 5 Motivators

  • 20 Mountain Climbers

  • 10 Overhead Claps

  • 10 Seal Claps

  • 10 Arm Circles each way

  • 10 Second Arm Hold


A classic POAS work out, with “a little extra.” The format was simple: Run for a while, then the PAX would do an exercise AMRAP for 30 seconds. After the 30 seconds was up, YHC surveyed the PAX to get the highest and lowest number of reps. I took the difference between the two, and then we did that many reps IC. For example, if we did AMRAP merkins and the highest number of reps was 34 and the lowest number was 20, we did 14 reps IC. This continued for the entire workout

Flutter Kicks
Ranger Merkins
American Hammers

Overall, the PAX covered 4 miles with a lot of hills and stairs. YHC was struggling towards the end, respect to all the PAX for finishing strong.




Circle of Trust (CoT)

  • Count-O-Rama

  • Name-O-Rama

Leaders Message
YHC shared a quote from my favorite running movie: Cool Runnings.

Irv : You wanna know why I cheated, right? That’s a fair question. It’s quite simple, really. I had to win. You see, Derice, I’d made winning my whole life. And when you make winning your whole life, you have to keep on winning, no matter what. You understand that?

Derice Bannock : No, I don’t understand. You won two gold medals. You had it all.

Irv : Derice, a gold medal is a wonderful thing. But if you’re not enough without one, you’ll never be enough with one.

Derice Bannock : Hey, coach… how will I know if I’m enough?

Irv : When you cross that finish line tomorrow, you’ll know.

BOM: “Feel the rhythm, feel the rhyme, get on up, it’s coffee time”!”

Kraut – Out