Backblast #410 – And We’re Back.


DATE | May 23, 2020
AO | The Zoo
BEATDOWN | 0700-0800
WEATHER | 61°, and Clear Skies
Q | Snoop

Pre-Blast | If you are like me, you find the gloom and mumble chatter motivating. Something to get you up in the morning and keep motivation high through a beatdown. It’s time to take back the gloom and get back to kicking ass in the morning with our F3GR crew. Tomorrow is going to be simple. No fancy themes or pyrotechnics keep the hype. I can promise you this though, simple doesn’t always equal easy. Who’s ready to kick 2020 in the face and get back after it tomorrow morning? 0700 @ the Zoo. HCs below.

PAX: 7
[Mad Cow, Kraut, Bald Eagle, Basic Bro, Cuddle Buddy, Soft Spot, Snoop (QIC)]

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. SSH – IC x30

  2. 4ct Mountain Climbers – IC x20

  3. 4ct Overhead Claps – IC x20

  4. 4ct Seal Claps – IC x20

  5. 4ct Merkins – IC x10


7 of Diamonds Routine

YHC set up two baseball diamonds using cones For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey in between corners, always sprint from 3rd to home. Each round, increase by 7 reps with a different exercise each round, for a total of 7 rounds

Round 1: 7 Burpees (21 Total)
Round 2: 14 Merkins (42 Total)
Round 3: 21 BBS (63 Total)
Round 4: 28 4ct LBCs (84 Total)
Round 5: 21 Squats (63 Total)
<Break for 5th Round Stretch: See Below>
Round 6: 14 4ct Flutter Kicks (42 Total)
Round 7: 7 Burpees (21 Total)

5 Round Stretch: Bear Crawl around the bases, stopping at each base for X10 4ct SSH

Classic POAS

We ran around 1.25 miles, stopping every ~.25 miles for pain stations.

  1. Merkins x10 – 10 Second Rest – Merkins x10

  2. American Hammers x10 – 10 Second Rest – American Hammers x10

  3. Jump Squats x10 – 10 Second Rest – Jump Squats x10

  4. WW1 Situps x10 – 10 Second Rest – WW1 Situps x10

When we got back to the AO we completed a circle burp, going around the circle twice for a total of 14 Burpees.

MARY (cool-down/core/stretch exercises)

  1. American Hammers – IC x20

  2. Dr. W’s – IC x8

Announcements: 2 Year convergence and QSource next Saturday.

Leader’s Message:

Marcus Aurelius (Roman Emperor) – Our actions may be impeded…but there can be no impeding our intentions or dispositions. Because we can accommodate and adapt. The mind adapts and converts to its own purposes the obstacle to our acting…The impediment to action advances actions. What stands in the way becomes the way. 

Ryan Holiday – What matters most is not what these obstacles are but how we see them, how we react to them, and whether we keep our composure. You will learn that this reactions determines how successful we will be in overcoming, or possibly thriving because of them

Drop It Like Its Hot