Backblast #367 – Control


March 9, 2020
AO: Johnson Park
Partly cloudy, full moon, 50 degrees
Q | Gravy

Pre-Blast | 030820 YHC has the Q at Johnson Park tomorrow morning, and given today’s sunny conditions, I can pretty much guarantee there will be no ice on the trail. Come prepared for some running and pain stations. The name of the game will be control. Show me your HCs!

PAX: Basic Bro, Bald Eagle, Less, Ralphie, Gravy.

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.          


  1. Three Super Slow Burpees

  2. Standing leg stretches


PAX proceeded on a 2.4 mile run, in four 5-minute intervals, interrupted by sessions of CONTROL.

1st session of CONTROL was TEN SLURPEES, five each leg, OYO.

A Slurpee is a single leg burpee. It is meant to be done slowly with a focus on balance and core strength.

2nd session of control was 15 slow hold Bonnie Blairs, IC.

3rd session of control was ten Slurpees, five each leg, OYO.


Upon returning to the AO, PAX performed 20 LBCs IC, 10 American Hammers IC, and ended with a Circle of Burpees to a count of 50, hands raised overhead while waiting.

Ended with some chest openers and arm stretches using Bald Eagle’s shiny truck.

End of Workout

Circle of Trust (CoT)[

  • Count-O-Rama

  • Name-O-Rama

  • F3-specific Announcements

    • Hump Day Happy Hour March 25, Fowling, M’s and F1s welcome.

  • (BOM) In a time of uncertainty about disease, changing economics, and possibly panic or fear among some, leadership is more important than ever. Lead well without judgement .