Backblast #801 Leg Day

AO: The Stairs
Workout Date: 10/19/2021
QIC: Hasselhoff
PAX: Mad Cow, Bald Eagle, Splitter, Toto, Crotch Rocket, LP, Bart Simpson
Pre-Blast: YHC is the Q at the stairs tomorrow. It’s everyone’s favorite day…leg day!!! Who is in for a coupon free beatdown to start your day off right? HC below to get some in the gloom.

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


15 SSH (IC)


We started the beatdown by running up the stairs, as this was Crotch Rocket’s first time visiting the stairs.  Once at the top we completed an 11, with exercises consisting of Sumo Squats on one side and Skier Squats on the other.  There was about one block of distance between the exercises.  We ran down the stairs and went to the street.  Bald Eagle complained of not enough stepping, so we completed 100 step ups on the retaining wall nearby.  We then ran up to the other parking lot in the AO.  From there we completed a Bernie Sanders up the hill (15 yards and 35 degree angle) and down, followed by 10 squats.  We completed this for a total of three rounds.  We then moseyed to the wall on the main parking lot.  We broke into two groups.  Group 1 completed AMRAP squats for one minute while the other group completed the People’s Chair.  Flapjack!  For the second evolution Group 1 then did AMRAP calf raises while group 2 stayed in People’s Chair for 1 minute.  Flapjack!  For the third evolution Group 1 did AMRAP squats while group 2 did People’s Chair for another minute.  Flapjack!



End of Workout

Circle of Trust (CoT)


  • Name-O-Rama
  • F3-specific Announcements
    • Prayers for Basic Bro’s M as her grandmother passed away.
    • Welcome back Splitter after his battle with COVID
    • Bible study and 5K Wednesday tomorrow
  • Ball of Man (BOM)

The Beaches are safe,