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.


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.


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


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 😉