Backblast #934 Hoff’s B-Day Beatdown

AO: The Zoo
Workout Date: 07/09/2022
QIC: Hasselhoff
PAX: Less, Kid Panther, Forrest, Kraut, Mad Cow, Snoop, Cuddle Buddy, Big Money, Chubbs, Joe
Pre-Blast: YHC is the Q tomorrow at the Zoo. Honestly it will be a hodge podge stuff thrown together, challenging your total body in a you vs you format. Coupons are required. HC below… PS it’s my bday Q, so the first carafe of coffee is on me afterwards for the coffeeteria.

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)


The first iteration of the workout was a 4 circuit setup, with PAX doing 45 seconds AMRAP then working through all of the stations x3.  Exercises included Back rows (under picnic tables, Squats, Flutter Kicks, SSH.

The 2nd iteration was running 75ish yards back and forth on a EMOM basis for 10 rounds.  The total distance ended up being 1 mile.

The 3rd iteration was another 4 circuit setup, with PAX doing 45 second AMRAP then working through all of the stations x 3.  Exercises included Derkins, Calf Raises, Superman and Mountain Climbers.

The 4th iteration was 20 coupon curls and 20 skull crushes.


1 min AMRAP Criss Cross Applesauce BBS

End of Workout

Circle of Trust (CoT)


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

The Beaches are safe,