Backblast

Backblast #577 – Run to the Hills

Posted

DATE: 12/8/2020
AO: Manhattan Park
QIC: Snoop
PAX: Florida Man, Hoffa, Kraut, Crosswalk, Bobby Flay, Catan, Less, Draper, Madoff, Bart Simpson
Pre-Blast:  I don’t expect a last-minute work trip to stop me from Qin’g this time so let’s try this again. HC below if you want to put in some work tomorrow morning at Manhattan Park @ 0530. Headlamps recommended.

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.          

WARM-o-RAMA

YHC – Had originally thought about using the hill in the workout, but had modified out the day before. UNTIL Hoffa dropped this comment on the Slack chatter, “Last time I went to a @Snoop Q you made us run up and down an enormous hill and do a million burpees. It was the worst. HC.”

100% using the hill.

We immediately got running around the parking lot, then towards the hill stopping periodically for Warm Up Exercises.

  1. SSH IC X25
  2. Seal Jacks IC X25
  3. Tempo Merkins IC X15 (At the top of the sledding Hill)
  4. Lunges IC X15 (At the bottom of the sledding hill)

THE THANG
YHC setup up a triangle of cones at the top of hill, which were to be used for the Bearmuda triangle when getting the top of the hill.

Bearmuda Triangle: Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker

At the bottom of the hill the PAX performed a Tabata Interval, then got a “recovery” run to the top of the hill to perform the Bermuda Triangle, then back down for more Tabata. Here were the intervals:

Hand Release Merkins || Smurph Jacks –> Up Hill –> Bearmuda Triangle –> Down Hill

BBS || Squat Jacks–> Up Hill –> Bearmuda Triangle –> Down Hill

Jump Squats || Seal Jacks –> Up Hill –> Bearmuda Triangle

Due time we ran back towards the AO after the Jump Squats||Seal Jacks interval, but stopped on our way for one last Tabata interval:

Burpees || Flutter Kicks

MARY

LBC IC X25
DR. W’s IC X8

End of Workout

Circle of Trust (CoT)

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

Drop it like it’s hot

-Snoop