Backblast #643 – What Goes Down, Must Come Up


DATE: 3/4/2021
AO: Hospital Hill
QIC: Snoop
PAX: Keto, Madoff, Miss Daisy, Draper, Gravy, Less, Rain Maker, Catan, Bobby Flay, Ivan
Pre-Blast:  Sick of coupons? I am. I’ve got the Q at tomorrow at Hospital Hill for what I’m calling, “What Goes Down Must Come Up”. Who’s down to put in some work tomorrow? HC’s below! Bring yourself and no coupons.

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.          

Run Across Field
Merkins IC X15
Buttkickers Across Field
Squats IC X15
High Knees Across Field
Arm Circles IC X15
Butt Kickers Across Field

The PAX moseyed down the Lyon street hill to Bostwick Ave. When we got to Ransom we dropped 10 cones on each side of the street going down the hill (Pictured Below).

Upon reaching the bottom of the circuit YHC explained the workout:
There were 10 cones up the hill from Bostwick to Ransom and at each cone you would add a rep to your exercise. (Starting from 1 up to 10). The PAX would run to the first cone, then switch modes of transportation to the next cone, switching between each cone. The breakdown of the circuit is below:

Merkins – Bear Crawl
2 Hill Sprints (Bostwick to Ransom)
Jump Squats – Crab Walk
2 Hill Sprints (Bostwick to Ransom)
4ct Lunges – Bear Crawl
2 Hill Sprints (Bostwick to Ransom)
BBS – Crab Walk
Hill Sprint from Bostwick back to AO

In the end, each exercise was completed 55 times moving up the hill (1+2+3+4+5+6+7+8+9+10)

Merkins IC X10
Jump Squats IC X10
Lunges IC X10

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama

Drop It Like Its Hot