Backblast #459 – Full Body Hidden Hill


DATE: August 1, 2020
AO: The Zoo
QIC: Snoop
PAX: Cuddle Buddy, Anatasia, LP, Basic Bro, Steamroller, Soft Spot, Hasselhoff, Mad Cow, Bellhop, Lakers (FNG), Jerk Chicken (FNG), Snoop
Pre-Blast: Gents, the Q for tomorrow was still opened last night so I snagged it. Plan is still coming to together, but plan for a full body beatdown @ the Zoo. Ya’ll may or may not regret leaving that Q open for so long.

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.          


Merkins IC X20
Overhead Claps IC X20
Seal Claps IC X20
Arm Circles (Forward/Backward) IC X10
Body Builders IC X5

Indian run with 2 burpees at the back to the hidden hill.

YHC planned a full-body workout (Lower/Upper/Core) and with each section, the PAX would be ascending the hill. Before we started with the plan, the PAX performed a lateral plank shuffle across the road and sprinted to a cone YHC put on the hidden hill around ~75 yards up the hill.

YHC put Two additional sets of cones up the hill so the hill was broken up into 3 workout areas (Bottom/Middle/Top). For the lower body, the PAX performed the following:

Lower Body
Bottom: 50 Squats – 5 Burpees
Middle: 20 4ct Lunges – 5 Burpees
Top: 30 4ct High Knees – 5 Burpees

After the Lower Body focused set, more time elapsed than expected so the group had to modify the plan slightly. After one more lateral plank shuffle and sprint the PAX performed the Upper body on the way up the hill, and the core on the way down, with a modified rep count.

Upper Body (On the way up the hill)
Bottom: 25 Merkins – 3 Burpees
Middle: 10 3s Supermans – 3 Burpees
Top: 15 4ct Shoulder Taps – 3 Burpees

Core (On the way down the hill)
Bottom: 25 4-count LBC – 3 Burpees
Middle: 10 Leg Raises – 3 Burpees
Top: 15 4ct Flutter Kicks – 3 Burpees

Mosey back to the AO

American Hammers IC (LP Counted) X20
SSH IC (LP Counted) X 10
AMRAP Until Failure Merkins


Circle of Trust (CoT)

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

Drop it like its hot,