BackBlast #370 Rugby at The Track

DATE | March 12, 2020
AO | Cuddle Buddy [Hospital Hill]BEATDOWN | 0530-0615
WEATHER | 39°, and gloomy
Q | Cuddle Buddy

Pre-Blast | 3.11.20 I’ve got the Q at the track tomorrow morning. I’m thinking we need some self defense and rugby mixed in with our workout tomorrow. 0h, I see the gears turning in all those packs brains. Come get some.

PAX: 5
Less, Forrest, Soccer Mom, Gravy, 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.          

WARM-o-RAMA (Offer demonstrations for everything we instruct.)

  1. Classic wrestling warm up


  1. 50 burpees each in 5 minutes for 250 total

  2. Merkins, at least 100 each in merkin ladder 1 to 10 then 10 to 1

  3. Ran a Rugby backline several trips up and down the field

  4. dealt with a frontal put should threat with sprinting in between

    MARY (cool-down/core/stretch exercises)

    40 hello dolly

End of Workout

Circle of Trust (CoT)


  • Name-O-Rama  

  • F3-specific Announcements

    • Fowling on the 25

  • Ball of Man (BOM)

    • Clean your hands

Cuddle Buddy