Backblast #503 – A “Back Friendly” Workout

DATE: 9/28/20
AO: Johnson Park
QIC: Bald Eagle
PAX: Less, BasicBro, Pasty, Hoffa, Snoop
Pre-Blast: 55 degrees and raining had me shift gears a bit from the workout I had planned; kept it simple and kept all pax in motion.

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.          

YHC began the workout with some stretching, giving special attention to stretching tight backs.
20x Imperial Walkers
Running warm-up involved completing “The Weave” drill with a glow in the dark frisbee and football in 2 groups. We did this 4 full lengths of the parking lot.

Started with a Bear Crawl/Sandbag Drag up a hill on the long side of the parking lot, and after getting back to the base of the hill, pax ran to the first corner of the parking lot, completed 10 merkins, ran to next corner, 10 squats, next corner, 10 lunges, next corner, 10 BBS.
w/r/r 4x
Finished with an OH sandbag carry up the hill, and then a crawl bear sandbag carry up the hill.

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • 2 workouts Tuesday/Thursday of this week.
  • Ball of Man (BOM)
    • Shared a few words on finding ways to enjoy the process and not just chasing plateaus.