Backblast

BackBlast #564 – Where’s the Q?

DATE: 11/24/20
AO: The Stairway To Heaven
QIC: Gravy? Nope, he fartsacked.
PAX: Anastasia, Basic Bro, Forrest, MAD COW
Pre-Blast: [Gravy wrote] I am your Supreme Q at The Stairs tomorrow. Stand by to get something EXTRA. I’ll be leaving my timer and speaker at home. You’ll be leaving your coupon at home.

WARM-o-RAMA

As four PAX stood in the cold waiting for the Q to show…our clocks hit 5:30 AM. No Q? I guess not…Anastasia grab control of the Warm-o-Rama:

Lap around parking lot filled with butt kickers, side-to-sides and high knees
Various stretching

Head to the stairs for The Thang.

THE THANG

AGAIN, SINCE THERE WAS NO Q…each PAX took turns calling an exercise along with a trip up the Stairs.

Anastasia – Stairs; 20 merkin plank jacks (IC)
MAD COW – Two steps up the Stairs; Lunges down & back (OYO)
Forrest – 25 squats at the bottom (IC); Stairs; 25 burpees (IC)
Basic Bro – Stairs; 20 Dips (IC); 20 LBC’s (IC)
Anastasia – Sprint to retaining wall; 20 Pickle Pounders (IC); Sprint back; 20 Pickle Pointers (IC)
(Anastasia left for work)
MAD COW – Stairs; Run to Yield Sign; 20 SSH’s (OYO); Run back to AO

MARY

Remaining PAX called Mary exercises:

MAD COW – 20 Starfish Crunches (IC)
Basic Bro – 20 Freddie Mercuries (IC)
Forrest – 20 American Hammers (IC)

End of Workout

Circle of Trust (CoT)

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

Signing off for Gravy – who’s probably still sleeping 😉
MAD COW