Backblast

Backblast #579–Rerun

Posted

DATE: 12/10/20
AO: Ideal Park
QIC: Hoffa
PAX: Huffy, Ketchup, Less, Anastasia, Florida Man, Forrest, Yard Sale, Cow Pie (FNG)
Pre-Blast: I am your Q tomorrow at Ideal Park. Bring your coupons and be ready to work. HC:point_down:

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

We did motivators from five and a mosey around the park.

THE THANG

YHC stepped in to Q at the last minute because it was Crosswalk’s turn to quarantine for a couple of days. With little time to be creative, YHC decided to rerun a scaled down version of our Thanksgiving beatdown.

There were three lists of exercises. The first list was exercises with coupons, the second was a movement exercise, and the third was exercises without coupons. Each Pax would do one exercise from each list and then run a lap around the parking lot and playground. Rinse and repeat until time expired. The lists:

Coupon Exercises x25

  • Unbalanced Coupon Merkins
  • Thrusters
  • Coupon Calf Raises
  • Curls
  • Bent Over Rows

Movement Exercises (around the outside of the parking lot)

  • Farmer’s Carry
  • Overhead coupon carry
  • Sprint
  • High knees
  • Backward Run

Non-Coupon Exercises x25

  • BBS
  • Jump Squats
  • Plank Jacks
  • Lunges
  • Flutter Kicks (4ct)

MARY

Many Pax did not get to the Flutter Kicks before time ran out for the Thang, so for our Mary we did the Hurricane Hoedown with each Pax taking a turn counting cadence

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • There will be a workout on Christmas Eve at Ideal Park at the normal time. On New Year’s Eve, there will not be an Ideal Park beat down, but there will be one on Hospital Hill.
  • Ball of Man (BOM)

I heard you paint houses,

Hoffa