Backblast

Backblast #617 – Internal Training

Posted

DATE: 1/28/2021
AO: Ideal Park
QIC: Snoop
PAX: Hoffa, MAD COW, Forrest, Yard Sale
Pre-Blast: Tomorrow isn’t going to be a walk in the park. It’s going to suck, and you’ll probably not like me after the beatdown. In fact, I’d probably fartsack if I were you. Who’s an HC @ Ideal Park?

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

Mosey around the parking lot twice (YHC almost spilled multiple times), then moseyed to the shelter.

Incremental Foxhole Merkins from 1 to 5.
SSH IC X 15
Incremental Foxhole Merkins from 1 to 5.
SSH IC X 10
Incremental Foxhole Merkins from 1 to 5.
SSH IC X 5
Incremental Foxhole Merkins from 1 to 5.

THE THANG

The beatdown followed a pattern of Mode of Transportation, Interval Training, AMRAP.

Mode of Transportation: PAX would perform the mode of transportation around the shelter as each PAX had a chance to go to the middle of the shelter to roll a 10 sided dice and perform that number of burpess before returning to the PAX.

Interval Training: 30 Seconds On 10 Seconds Rest for 4 rounds

AMRAP: Single AMRAP exercise until you couldn’t complete a rep or your form suffered.

Mode of TransportationInterval TrainingAMRAP
Crab WalkMerkinsDiamond Merkins
Bear CrawlSquatsPrisoner Squats
Side ShuffleFlutter KicksJump Lunges
LungesBBSRAN OUT OF TIME

MARY

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