Backblast #824 Square of pain

AO: The Stairs
Workout Date: 11/30/2021
QIC: Hasselhoff
PAX: Chubbs
Pre-Blast: I am your Q at the stairs tomorrow. Come with me to burn off some of that pumpkin pie you ate over the weekend! 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


Mosey lap


We completed a ladder style workout with different exercises at each of the four corners of the parking lot (around 75 yards apart).  We did reps of 10, 8, 6, 4, 2, 4, 6, 8, 10.  Exercises included SSH (4 ct), Dirty hook ups (4 ct), Dips, and Flutter kicks (4 ct).

The next exercise was a partner exercise.  Person A cleaned and tossed a 70-pound sandbag, while person B lunge walked next to him.  Then flapjack.  Each person went 75 yards.  The final exercise was Person A doing 20 squats with the 70-pound sandbag on his shoulders while person B held Al Gore.  Flapjack.


3 minutes of boat/canoe

End of Workout

Circle of Trust (CoT)


  • Name-O-Rama
  • F3-specific Announcements
    • Bible study and 5K Wednesday tomorrow
  • Ball of Man (BOM)

The Beaches are safe,