Backblast #781 – Special K

AO: The Stairs
Workout Date: 09/29/2021
QIC: Soft Spot
PAX: Hoffa, Toto, Crosswalk
Pre-Blast: The plan is simple. How many Ks will you fit in? We will do the first K together with some drills, then the rest is at your easy/moderate pace.

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

The PAX gathered in the cool gloom ready with their running shoes. YHC covered the core principles and got the PAX ready to warm up.


SSH x 10 (4ct)

After we completed the exercise we took a mosey over to the gazebo in the park along the river.

The Thang

From our starting point along the river to Leonard is 1 K. As a group we will perform some running drills on the Qs call. After each K is completed we will perform 5 Burpees.

  • Butt Kickers
  • High Knees
  • A skip

Rinse and Repeat

When The PAX reached the 1K mark we completed 5 burpees and then continued on back to the starting point for another 5 burpees.  Rinse and repeat until time.

After we completed a few laps we then went around the block back to the AO for CoT.

3.19 Miles complete.


That’s a Wrap

Soft Spot