Backblast #451 – Kraut’s Dance Party


DATE: 7/21/20
AO: The Stairs
QIC: Kraut
PAX: 16 [Gravy, Ralphie, Ketchup, Mad Cow, Splitter, LP, Cuddle Buddy, Soft Spot, Pasty, Forrest, Hasselhoff, Steamroller, Snoop, Basic Bro, Dapends]Pre-Blast:I have the Q tomorrow at The Stairs, HC in this thread.  Everything you need to know about the workout you can learn from this video:

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.          

Everything was done to a song, here is the playlist, exercises, and number of reps:

SongExerciseNumber of Reps
I Ran – A Flock of SeagullsCapri Lap/Mosey to top of stairsN/A
Thunderstruck – AC/DCHold plank, Merkin on “Thunder”20 Merkins
Run to the Hills -Iron MaidenMosey to the parkN/A
Tubthumping – ChumbawambaContinuous SSH, Burpee for every “I get knocked down”27 Burpees
Yeah! – UsherBonnie Blair (Jump Lunge) on every “Yeah”, Hold the lunge position until next rep76 Bonnie Blairs
Born to Run – Bruce SpringsteenMosey to Lookout ParkN/A
Wannabe – Spice GirlsDo a Monkey Humper for every “want” or “wanna”45 Monkey Humpers
The Man – Taylor SwiftContinuous Mountain Climbers, Carolina Dry Dock for every “Man”24 Carolina Dry Docks
Run It – Fitz and the TantrumsMosey back to AON/A
Ghostbusters – Ray Parker Jr.Continuous Plank Jacks, Burpee for every “Ghostbusters”19 Burpees
Da’ Dip – Freak NastyDo a dip for every “Dip”69 Dips (cut short due to time)
What’s New Pussycat? – Tom JonesContinuous Flutter Kicks, BBS for every “Pussycat”26 BBS

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM)

Kraut – Out