Backblast

Backblast #634 – Kraut’s Reign of Terror Comes to an End

Posted

DATE: 2/20/2021
AO: The Tulip
QIC: Kraut
PAX: Tugger, Gravy, Forrest
Pre-Blast: “I am your Q tomorrow at The Tulip (aka Centennial Park!) Coupons are required for this beatdown, where are my HCs?”

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
20 SSH IC
10 Cherry Pickers w/ Back Clap IC
10 Overhead Claps IC

THE THANG
The snow was too deep at Centennial Park so the Pax grabbed their coupons and we moseyed to the 7th St Parking Garage. What a blessing it was to be able to run up the parking garage instead of the flat surface around the park!

2 Rounds:
20 Coupon Pullovers (lying on back, coupon starts pressed over chest, lower to the ground over your head, raise back over chest and down to pelvis, then back to pressed overhead for one rep)
20 Four Count Flutter Kicks, coupon pressed overhead
20 Hip Thrusters, coupon on pelvis

Run to the top of the parking garage and back down, PUTS

2 Rounds:
20 Side Lunges with coupon
20 Shoulder to Shoulder Overhead Coupon Press
10 Bulgarian Split Squats, with coupon (in a lunge position with back foot on an elevated surface like a chair or outdoor wall, squat on the weight-bearing leg with knee never moving forward of the ankle, 10 times per side)

Run to the top of the parking garage and back down, PUTS

2 Rounds:
20 American Sledge Hammers
15 Coupon Squat Thrusters
10 Star Jumps

Run to the top of the parking garage and back down, PUTS

Pax kicked in the afterburners this AM so we still had 20 minutes to go at this point – TIME TO RUN IT BACK

Repeat everything above, but only one round of each exercise group, and only run half way up the parking garage

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
    • Either Forrest or The Tulip will Q next week.
    • Coffeteria at Lemonjello’s
  • Ball of Man (BOM)

Auf Wiedersehen – Kraut