Backblast #600 – Get Low


DATE: 1/4/21
AO: Johnson Park
QIC: Snoop
PAX: Roid Rage, Ralphie, Less, Gravy
Pre-Blast: Men, as we head into the first full workweek of 2021, let’s start it out right by getting out in the gloom and bettering ourselves. Join me tomorrow morning at Johnson Park at 0530. HC’s will be accepted below :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.          

Cuddle Buddy’s take off your pants stretch

I had Ralphie pick either 3 or 4 and Roid Rage pick a number between 1-9. 4 and 7 were chosen, meaning that we would be stopping our run every .47 miles to run back YHC’s favorite workout song.

When the song starts playing you do one exercise (nonstop), and when the beat drops, you switch the exercise. Rinse and Repeats a second time, for 3 mintues and 34 seconds. Here were the rounds we completed along the running route:

SSH/prisoner squats 

Mtn climbers/Merkins

High knees/speed skaters

American hammers/LBCs


On the way back to the AO we mixed up the running a bit.

  1. Indian Run for a bit with a single Burpee in the back
  2. Once we got back on Butterworth we took a page out of Bullwinkle’s playbook. Bound for 10 seconds and mosey for 10 seconds. Rinse and repeat back to the AO.


We completed half of the Bring Sally Up/Bring Sally Down.

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