Backblast #312 – BlackOps 5k


DATE | February 5, 2020

AO | Black Ops – Calder

BEATDOWN | 0530-0615

WEATHER | 22°, 67% Humidity and Chilly

Q | Soft Spot

Pre-Blast | 01/24/2020

Calling all road warriors. BlackOps 5k ish Wednesdayu. Lace up the running shoes and for extra credit throw on some weight. Join me at Calder for some interval training. There are no improvements unless you set your sights on some heights.

 PAX: 11 –  Mad Cow, Cuddle Buddy, Forrest, QIC Soft Spot.

 Welcome to F3!

 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.          


 5 Minute Ruck

 Run 3 Minutes / Ruck 2 Minutes (Rinse and Repeat – 7x)

  • Our route took us back and fourth through the city streets with a few detours up the hills. That gave us a nice downhill run to the finish.

 5 Minute cool down Ruck.

3.29 Miles – Well done

 Circle of Trust (CoT)



 No Words today just running.

 Soft Spot