Backblast #540: Welcome party!

DATE | Saturday October 31, 2020
AO | Zoo
BEATDOWN | 7:00 a.m.
WEATHER | 30 degrees
Q | Hasselhoff

Pre-Blast | 10.30.20: I have the Q tomorrow at the zoo. Coupons are required and if you want to bring a ruck along you can. Get ready to challenge yourselves! HC’s accepted below.

There will be a 5:45 pre-ruck for those interested

PAX 10: Hasselhoff, Mad Cow, Cold cuts (FNG), Kraut, Basic Bro, Ralphie, Gravy, Cuddle Buddy, Hank the Tank

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

Mosey lap


I copied the workout from the welcome party at the Chicago Heavy from September that 5 PAX attended. The first exercise consisted of a group Dora with 2 teams of 5. One PAX would farmers two coupons or two rucks for 50 yards and back while the remaining 4 PAX did AMRAP exercises for five minutes for each exercise. The exercises consisted of flutter kicks, reverse lunges, Catalina wine mixer, BBS, squats, Merkins and American Hammers. The PAX rotated who carried the weights while the others completed the exercises. The second part of the thang included Brickyard man makers, going 30 yards and then back. The brickyard man maker is a multiple step move as follows: curl of coupon, squat thruster, and two lunge steps with coupon overhead, returning to base position.



End of Workout

Circle of Trust (CoT)


• Name-O-Rama
• F3-specific Announcements
o Cold cuts is looking for some help in putting up drywall Sunday.
o Prayers for Cold cuts family as they have been struggling recently.
• Ball of Man (BOM)
The Beaches are safe,