Backblast

Backblast #584 – The Muster

DATE: 12/15/20
AO: The Stairs to Heaven
QIC: MAD COW
PAX: Bald Eagle, Snoop, Gravy, LP, Splitter, Keto
Pre-Blast:

I have the Q at ‘The Stairway To Heaven’. No coupons. 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.          

WARM-o-RAMA

20 SSH (IC)
Leg Stretching
20 Squats (IC)
20 Seal Claps w/legs bent (IC)

A short mosey around the block… stop for – 20 Overhead Seal Claps w/legs bent (IC) – and end up at The Stairs

THE THANG

Do this routine (X3)
– Trip up the stairs; run to end of the block & back
– 10 Burpees (OYO)
– 20 (sec) Plank (IC)
– 30 Squats (IC)
– 30 (4ct) Flutter Kicks (IC)
– 20 Merkins (IC)
– 40 (4ct) SSH (IC)
– Head down the stairs

MARY

Do this routine (X2)
– 10 BBS (IC)
– 10 Flutter Kicks (IC)
– 10 American Hammers (IC)

End of Workout

Circle of Trust (CoT)
Count-O-Rama
Name-O-Rama

F3-specific Announcements
– Fellowship on Thursday night 8-9 PM; Zoom Trivia

Ball of Man (BOM)

Its a pleasure,
MAD COW