Backblast #628 – Muscles and Cardio

Date: 02/09/2021
AO: Manhattan Park
PAX: 08 – Soft Spot – QIC, Draper, Madoff, Snoop, Mad Cow, Shakira, Bobby Flay

Preblast: I will be your Q at Manhattan Park, The goal is to test muscle and cardio endurance. HC here. Bring your choice of coupon.

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.


  • 10 SSH
  • 10 Cherry Pickers with a Back Clap
  • 10 SSH
  • 10 Sec hold Leg Stretch LRC
  • 10 SSH
  • 10 Arm Circles, Flap Jack
  • Mosey around the parking lot

The Thang: Endurance

Building muscle and cardio endurance.

Upper Body: After each set run a lap around the parking lot.

  • 10 Curls
  • 10 Bent Over Rows
  • 10 Overhead Press

Rinse and Repeat 3x

Once everyone completed the third set we took another mosey around the parking lot and down the street for the next round.

Lower Body: After each set run a up the hill to the light and back.

  • 10 4ct Calf Raises
  • 10 4ct Front Lunges
  • 10 4ct Squats

YHC changed these sets a little each time.

  • 10 4ct Calf Raises
  • 10 4ct Rear Lunges
  • 10 4ct Slow Squats

We ran to up the hill and back for our last leg set.

  • 10 4ct Calf Raises – fast cadence
  • 10 4ct Bonnie Blairs
  • 10 4ct Jump Squats

We ran out last trip up and down the hill. Once we reached the bottom we ran back up to the AO.

By this time YHC thought a rest was in order. So we planked it out with continuous hold into each movement.

  • Hight Plank for about 15 Secs
  • Left Side Plank about 15 Secs
  • Right Side Plank about 15secs
  • Chill Cut Plank about 15 Secs

After our rest, it was time to pick up the intensity and push the cardio. Nothing better than breaking down a Man maker.

The PAX are to Perform a Man Maker, exercise, Man Maker then run a lap. We broke the Man Maker down to Merkins, Plank Jacks, and Squat Thrusters.

  • Man Maker, 10 Merkins, Man Maker
  • Man Maker, 10 Plank Jacks, Man Maker
  • Man Maker, 10 Squat Thrusters, Man Maker

After The PAX finished the last lap we had a few minutes to cool off with core work. We went to our six and performed the next set with no rest between.

  • 20 4ct Overhead Flutter Kick into 10 Coupon Press

Rinse and Repeat 3x

We Finished with a coupon toss to the side.

That’s a Wrap

Count -o- Rama

Name -o- Rama

Circle of Trust (CoT)

Announcements: Plenty of Q spots open. PAX have the pick of AOs. Sign up or Co-Q and get a VQ in.