Backblast

Backblast #585 – Do The Work

Date: 12/15/2020
AO: Manhattan Park
PAX: 08 – Soft Spot – QIC, Draper, Madoff, Bart Simpson, Forrest, Hoffa, Catan, Bobby Flay

Preblast: I have the Q for Manhattan. Who is ready to keep their week going and do the work? HC. Coupons needed.

5 Core Principles:

  • Free of Charge
  • Open to all Men
  • Held outdoors – Rain or shine, hot or cold
  • Lead by men who participate in the workout in a rotating fashion with no training or certification necessary
  • End with 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:

  • SSH x 20
  • Seal Claps x 10 4ct
  • Arm Circles x 10 4 ct
  • Circle of Goofballs x 8
  • Mosey around the parking lot

The Thang: Do The Work

We have 4 sets of exercises. After each set run a lap around the parking lot. Once all sets have been completed rinse and repeat with the following reps. 10, 12, 15

  • Dead Lift
  • High Pull
  • Bent Over run
  • Goblet Squat
  • Calf Raises
  • Weighted Lunge (4ct)
  • Curl & Press
  • Derkin
  • Tricep Extension (lay on the picnic table for further extension)
  • BBS
  • Flutter Kicks (4ct)
  • Starfish Crunch (4ct)

That’s a Wrap

Count -o- Rama

Name -o- Rama

Circle of Trust (CoT)

Announcements:

  • Q spot is open for 29th.
  • Watch for custom work out times for the holidays
  • YHC has 2 sets left from the workout. If any PAX want to stay and finish the workout, they are welcome. (We had a few that stayed and finished off the workout to get all sets and reps in)

DO THE WORK.