Backblast – #389 Step it up

DATE | Monday April 13, 2020
AO | Where ever you are
BEATDOWN | Whenever works for you
WEATHER | 40 degrees
Q | Hasselhoff

Pre-Blast | 04.12.2020:  I have the Q tomorrow.  Make sure t bring your legs tomorrow!  Where are my HC’s?

PAX: 5:
Basic Bro, Hasselhoff, Forrest, Gravy, Mad Cow

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)


40 minutes of time for the following exercises:

25 Step-ups (chair or bench height)

25 Merkins

25 Step-ups

25 Curls

25 Step-ups

25 American Hammers

25 Step-ups

25 Skull crushers

25 Step-ups

25 BBS

25 Step-ups

10 Burpees

25 Step-ups

25 WW2 situps

25 Step-ups

Rinse and repeat



End of Workout

Circle of Trust (CoT)


·         Name-O-Rama

·         F3-specific Announcements

·         Ball of Man (BOM)

The Beaches are safe,