Backblast #418

DATE | Thursday, March 28, 2020
AO | The Track
BEATDOWN | 0530-0615
Q | Hank the Tank

Pre-Blast | 05.27.20 “I will be leading the Q tomorrow at 5:30am at the GRCC track. It will be a full body workout with the use of a coupon at times. If you want to be better than you were yesterday and today i recommend you show up tomorrow! Looking for the first 9 HC’s , after that you miss out so you better hurry….”

PAX: 9 Bald Eagle, Forrest, Dapends, Cuddle Buddy, Steamroller, Basic Bro, MAD COW, Hank the Tank, Hasselhoff

11 SSH, Marching toe touches, shoulder circles, hugs
1 lap mosey around track

The Thang:

  • 100 Merkins (With or without coupon) done in sets of 20. Bear crawl the width of the football field inbetween each set

  • 100 Curls with coupon done in sets of 20. Frogger hops with a coupon the width of the football field inbetween each set

  • 100 Over head presses done in sets of 20. Sprint to the other side of the field and back and repeat after each set of 20

  • Hold plank after finished/ 1 minute

Mary: 50 BBS (1 count), 50 LBC’s (1 count)

Disclaimer: Modification was made during frogger hops and performed some Mary instead in place, but were then made up and completed after overhead presses with allowed time.


F3 Grand Rapids second anniversary convergence will be Saturday 5/30 at 8am after workout.

Leader’s Message:
Sometimes modifications are needed to get through life. And that was present here in the work today and in the present world we are living in. If you complain and don’t try and accept change you will never move forward. We all accepted change today during the workout with modifications being made as we went along. Well done Guys!

Prayer Said

Hank the Tank