BACKBLAST #483: Stairs with Pain Stations

DATE: September 1, 2020
AO: The Stairs
QIC: Steamroller
PAX: Kraut, Hoffa, Madoff, Pasty, Snoop, Gravy, Ketchup, Forrest, Bart Simpson, Basic Bro, Crosswalk
Pre-Blast: HC below and share your least favorite exercise. Tomorrow we eat our broccoli. Coupons will be needed.

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.         


SSH, Cherry Pickers with a Back Clap, Mosey


Over head carry coupon up the stairs stopping at the top, bottom and each landing for pain stations. Pain Stations included: pistol squats, over head press, merkins, rows, curls, calf raises, blockees, bear crawl, running, and planks.


End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements : Ralphie needs moving help this Friday. 2-F event September 10.
  • Ball of Man (BOM) : “A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” -Winston Churchhill