Backblast – #479 deconstruction of a man-maker

DATE | Tuesday August 25, 2020
AO | Stairs
BEATDOWN | 5:30 a.m.
WEATHER | 70 degrees
Q | Hasselhoff

Pre-Blast | 8.24.20 Hey PAX, I have the Q tomorrow at the stairs.  I am still formulating a plan, but I can promise a few things: there will be stairs, you will use a coupon and you will be happy you took the DRP (daily red pill).  Where are my HC’s?

PAX: 13:
Hasselhoff, Kraut, Snoop, Mad cow, Basic Bro, Pasty. Ketchup, Dapends, Bald Eagle, Forrest, Cuddle Buddy, Bart Simpson, Madoff

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.          


Motivators from 5


We started off with a mosey around the AO.  We deconstructed a 8 count man-maker while running 2.5 miles.  We went in this order: Squats; 5 Squats and 5 groiners from the up position; 5 Squats, 5 groiners from the up position and 5merkins; 5 squats, 5 groiners from the up position, 5 merkins and 5 plank jacks; 5 squats, 5 groiners from the up position, 5 merkins, 5 plank jacks and 5 groiners from the down position; 5 squats, 5 groiners from the up position, 5 merkins, 5 plank jacks, 5 groiners from the down position and 5 jump squats.  We ended with 5 – 8 ct man-makers.


Core-i-vators from 5

End of Workout

Circle of Trust (CoT)


  • Name-O-Rama
  • F3-specific Announcements
  • Forrest has the Q for a 5k Wednesday black ops
  • Ball of Man (BOM)

The Beaches are safe,