Backblast #864 A Simple but Effective Workout

AO: Hospital Hill
Workout Date: 02/17/2022
QIC: Less
PAX: Kraut, Bobby Flay
Pre-Blast: I have the Q tomorrow morning at the track. It may be a little wet in the morning, so put on your galoshes and let's go. However, don't worry to much because I will keep you dry under the cover of a parking garage. No coupons required. Please HC 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


-10 count stretch to the toes, right over left, and left over right

-10 count standing groin stretch

-10 slow squats in cadence

The Thang

-the pax moseyed to the parking structure and went down the stairs to the bottom of the structure. They then ran to the top of the 6 flights of stairs and did 10 one leg/two leg calf raises.  They then ran back down and did 10 squats.  They repeated this process adding 2 calf raises and 2 squats each time up and down.  The one catch was if any one of the pax had to stop to walk up the stairs, then everyone would have to do 5 burpees.  There were no burpees done.  The pax made it up to the round of 30 calf raises and 30 squats.

-On the way back to the AO the Q got a little turned around and everyone got a bonus hill to run up to get back to the AO




More or Less,