Backblasts

Backblast #679 – A modified Murph

Posted backblasts
AO: The Tulip
Workout Date: 04/24/2021
QIC: MAD COW
PAX: Forrest, Hasselhoff
Pre-Blast: MAD COW on Q @ The Tulip. 0700 - be there or be square. No coupons needed. HC in the thread below.

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

Warm-O-Rama

Capri Lap around Centennial Park

100 Grady Corn (IC) – Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position.

50 Shoulder Ups (IC)

The Thang

Modified Murph

5 rounds of the following…

PAX ran around Centennial Park stopping at four locations for the following exercises:

– 5 Merkins
– 10 BBS
– 15 Squats

Each PAX took their turn leading a variation of the above exercises.

Mary:

50 Grady Corn (IC)

In total, PAX ran about 3 miles throughout the workout and it was a shoulder smoke show.

Announcements/COT

Its a pleasure,

MAD COW