Backblasts

Backblast #757 The Black Widow

AO: The Tulip
Workout Date: 07/31/2021
QIC: Hasselhoff
PAX: Mad Cow, Forrest, Tugger, Enron, Kid Panther
Pre-Blast: I will be running my first Q at Centennial Park tomorrow. No bricks required, just legs for running and intestinal fortitude. Where are my HC’s?

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

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

10 SSH

10 Merkins

10 Mountain Climbers

10 Flutter Kicks

THE THANG

Today we completed a four corners of pain, using the four corners of the park for pain stations.  We ran to each corner, taking the longest way possible: going south on River Ave from 11th to 12th St, going northeast across the length of the park, running south on Central Ave from 11th to 12th St and going northwest across the length of the park.  At one corner we did SSH, another corner was Merkins, another corner was Mountain Climbers, and the last corner was Flutter Kicks.  We started at 10 and descended by two reps each lap.  On our final lap we completed burpees as the exercise, starting from 10, down to 4.  All in all we ran 3.47 miles.

MARY

5 Prison yard burpees OYO

End of Workout

Circle of Trust (CoT)

Count-O-Rama

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

The Beaches are safe,
Hasselhoff