Backblast

Backblast #656 – EMOM AMRAP

Posted

DATE: 3/23/2021
AO: The Stairs
QIC: Kraut
PAX: MAD COW, Forrest
Pre-Blast: “YHC is QIC at Stairway to Heaven, but I humbly request that you post at Manhattan Park with @Madoff if you are able to. If you would prefer to come to the stairs, bring your running shoes. No coupons required.”

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.          

NOTE: This mornings beat down was EMOM 1 burpee, from the start of the Capri lap until the last exercise set ended at 6:15am

WARM-o-RAMA
Capri Lap
15 SSH
10 Cherry Pickers w/ Back Clap

THE THANG
Mosey to Coit Park and divide into three stations:
1 min AMRAP Hanging Leg Raises
1 min AMRAP LBC
1 min AMRAP Mountain Climbers
Rinse and Repeat for a total of 3 Rounds

Mosey to Lookout Park and divide into three stations:
1 min AMRAP American Hammers
1 min AMRAP Squats
1 min AMRAP Flutter Kicks
Rinse and Repeat for a total of 3 Rounds

Mosey to The Stairs and divide into three stations:
1 min AMRAP Oblique Crunches
1 min AMRAP Plank Jacks
1 min AMRAP Dead Hang/Row
Rinse and Repeat for a total of 2 Rounds

MARY
Mosey to the AO and divide into three stations:
1 min Plank
1 min Right Hand Farmer Carry
1 min Left Hand Farmer Carry

End of Workout

Circle of Trust (CoT)

It’s not what you preach, it’s what you tolerate.

When leaders who epitomize extreme ownership drive their teams to achieve a higher standard of performance, they must recognize that when it comes to standards, as a leader, it’s not what you preach, it’s what you tolerate. When setting expectations, no matter what has been said or written, if substandard performance is excepted and no one is held accountable – if there are no consequences – that poor performance becomes the new standard. Therefore, leaders must enforce standards. Consequences for failing need not be immediately severe, but leaders must ensure the tasks are repeated until the higher expected standard is achieved. Leaders must push the standards in a way that encourages and enables the team to utilize extreme ownership.

Jocko Willink/Leif Babin

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM)

Auf Wiedersehen – Kraut