Backblast #-569-Ketchup’s VQ

DATE: 12/01/20
AO: Manhattan Park
QIC: Ketchup
PAX: Draper, Soft Spot, Mad Cow, Catan, Crosswalk, Madoff, Bart Simpson, Hoffa, Redeye, FNG Bobby Flay

I have my VQ tomorrow morning at Manhattan Park. We will be doing some movements that will probably make you sweat. Please HC below.

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.          


1/4 mile mosey, 20 SSH, left-righ-middle leg stretches


Pax performed 20 exercises OYO in 20 minutes. 1 minute per exercise, no breaks. The exercises were:

  • SSH
  • Butt Kicks
  • Slide Shuffle Slap the ground
  • Lunges
  • Merkins
  • Broad Jump forward and backwards
  • Goofballs
  • Moving Merkins
  • Power Squats
  • In and Out abs
  • Mountain Climbers
  • Ski Jumps
  • Burpees
  • Plankjacks
  • LBC’s
  • Monkey Humpers
  • Catalina Wine Mixers
  • Power Jumps
  • Flutter Kicks
  • Plank

After the 20 minute beatdown Pax paired up and completed a Merkin ladder to 10 and back down.

Pax finished The Thang with another 1/4 mile mosey.


Pax alternated between American Hammers and Big Boy Situps OYO every 30 seconds for three minutes. No breaks.

End of Workout

Circle of Trust (CoT)

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

Oh you betcha, Eh?