Backblast #664 Running and Gunning


DATE: 4/3/2021
AO: The Tulip
QIC: Kraut
PAX: Snoop, Hot Mic, Hummingbird, Enron
Pre-Blast: “I am your Q at The Tulip (Centennial Park) tomorrow! Come on out for a classic POAS beatdown (running with exercise stops) with a little extra focus on grip strength for those guys considering the Spartan Super this summer!  No coupons required, gimme those 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.          

Capri Lap
20 Mountain Climbers IC
10 Cherry Pickers w/ Back Clap

Pax did a POAS workout around south Holland. We would mosey to a location and pair off for exercises with a focus on grip strength.

Mosey to the 11th Street Park
Partner 1 does 5 burpees while partner 2 does a dead hang from the swingset chains
Flap Jack until 30 total burpees

Mosey to Kollen Park
Partner 1 bear crawls ~100 ft while partner 2 does AMRAP BBS
Flap jack until each partner has bear crawled twice

Mosey 16th and Harrison, find some logs
20 Squats with the log in front rack position, IC

Mosey to the Vanderbilt Charter Academy
Partner 1 does 5 burpee broad jumps while partner 2 dead hangs from the monkey bars
Flat jack until 40 total burpees

Mosey to the Holland Language Academy
Partner 1 does AMRAP wide arm decline merkins while partner 2 lunge walks the swingsets
Flap jack until each partner has done 3 lunge walks

Mosey to Moran Park
We found a workout station for the elderly, so we hit that. 5 minutes EMOM rotating through the stations:
Low Box Jump
Mid Box Jump
Arm Cycle
Short Bicycle
Tall Bicycle

Out of Time – 1 mile mosey back to the AO

N/A Out of time

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