Backblast

Backblast #589 – Kill-A-Man-Jaro

Posted

DATE: 12/22/20202
AO: Manhattan Park
QIC: Kraut
PAX: Draper, Bobby Flay, Catan, Hoffa, Motorboat, Madoff, Soft Spot, Crosswalk, Keto
Pre-Blast: “I am on Q tomorrow at Manhattan Park. Tomorrow’s workout is going to suck, I would advise you to stay home or to post at The Stairs. If you decide to come to Manhattan Park please bring a head lamp and be ready to do some running.”

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
10 SSH IC
1 Mile Mosey with the following pain stations
20 Merkins IC
20 Squats IC
10 OH Claps IC, 10 Seal Claps IC
Mosey to the base of the hill

THE THANG
Pax partnered up for a DORA 1-2-3. Pax #1 would run up the hill until they made it to the sign or until they couldn’t run any more (if you have to walk, turn around and come back down). At that point they would turn around and come back down the hill. Pax #2 would do exercises at the bottom of the hill until #1 returned. Rinse and Repeat

Exercises:
100 Jump Squats
200 Lunges (each leg is one)
300 Plank Jacks

At 6:05 YHC told everyone to meet at the bottom of the hill and do a shuttle run up the hill – run half way up, return to the bottom, run all the way to the top and meet at the sign. PUTS.

MARY
20 BBS IC
20 4ct. LBC IC
20 4ct. Flutter Kicks IC
20 4ct. American Hammers IC

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • There will be one workout on 12/24 at Ideal Park
  • Ball of Man (BOM)
    • The Q is a Leader who takes responsibility for the Outcome
    • The Outcome is what happens or fails to happen whether good or bad
    • Taking responsibility for the Outcome is a three step process:
      • Vision – you need to have a clear destination in mind
      • Course of Action – you need to devise a plan that has a high likelihood of achieving the Outcome
      • Commitment – you need to demonstrate unwavering loyalty to the Mission and the members of the group
    • All three steps are necessary. Without Vision, a leader won’t know where he is going. Without a COA, he won’t know how to get there. Without Commitment, no one else will trust him enough to follow him.

Auf wiedersehen – Kraut