Backblast – #374 Social Distance Burpees

DATE | Thursday March 19, 2020
AO | GRCC track
BEATDOWN | 0530 – 0615
WEATHER | 33 degrees
Q | Hasselhoff

Pre-Blast | 03.02.2020  I have the Q tomorrow at the track.  I have planned a pretty simple yet challenging beat down for those interested.  No coupons are required, where are my HC’s

For those who want to smart sack it and use some social distancing I will give a lay out of the beat down to complete on your own.

PAX: 12:
Hanz, Forrest, Hank the Tank, Kraut, Hasselhoff

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.          


16 SSH (IC)


Today was pretty simple in format.  Each PAX ran laps around the track (1/5 mile lap track) and after each lap you did 10 burpees OYO.  The goal was to run at least 2 miles and complete 100 burpees, which I am proud to say that everyone completed with some getting extra credit.  The overall burpee total for the group today was 600, way to go F3 GR!!!


Core-I-vators from 6

End of Workout

Circle of Trust (CoT)


·         Name-O-Rama

·         F3-specific Announcements

·         Ball of Man (BOM)

The Beaches are safe,