Backblast – #361 Dora’s Ark

DATE | Tuesday March 3, 2020
AO | Stairway to Heaven
BEATDOWN | 0530 – 0615
WEATHER | 33 degrees
Q | Hasselhoff

Pre-Blast | 03.02.2020  I have the Q tomorrow at the Stairway to Heaven.  Who is ready to get some in the gloom?  The theme for the day is Nautical.  Coupons are required.

PAX: 12:
Cuddle Buddy, Mad Cow, Soft Spot, Soccer Mom, Training Wheels, Forrest, Bald Eagle, Kraut, Basic Bro, Anastasia, 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.          


15 SSH (IC)

Mosey lap


We completed a Dora with a twist, replacing the running with different animal style running, with two people running like Noah putting two of each animal in the Ark.  Exercises were done AMRAP.

Tri-cep extension/Bear crawl, Curls/Crab walk, Coupon swings/Bunny hops, Shoulder press/Horse galloping, Dutch burpee (blockee with a windmill movement)/Cheetah (sprint)

Squat potato:  We then two rounds of squat potato, where everyone stayed in Al Gore, passing around coupons like a bucket brigade.  Every other person had a coupon, so there was constant movement.  We went clockwise and counter clockwise.

Burpee/Blockee:  Person one sat against the wall in the people’s chair.  Person two switched between burpees and blockees for 2 minutes.  Then switch.

Railroad tie carry:  ½ of the PAX carried a railroad tie around the AO, while the other ½ of the PAX completed boat/canoe.  When the first group return we switched. 



End of Workout

Circle of Trust (CoT)


·         Name-O-Rama

·         F3-specific Announcements

·         Ball of Man (BOM)

The Beaches are safe,