Backblast #462, but really 459 – Monday Squats and Merkins

DATE: August 3, 2020
AO: Johnson Park
QIC: Gravy
PAX: Bald Eagle, Pasty, Ralphie, Gravy
Pre-Blast: Anyone want to meet me at Johnson Park tomorrow morning? If you haven’t hit our Monday AO recently or ever, the first Monday of August 2020 sounds like a good time to turn over a new leaf. We’ll be running about 2.5 miles and incorporating some merkins and squats

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

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          

WARM-o-RAMA : Stretches


Pax ran at their own pace 1.3 miles to the first edge of the pond at Millenium Park. Lead Pax then circled back to pick up the six. Pax performed 20 squats, 10 merkins, 20 squats, 10 hand release merkins, 20 squats, 10 ranger merkins, 20 squats, 10 wide merkins, 20 squats, 10 diamond merkins. Pax returned to the AO, again at their own pace. Lead Pax then circled back to pick up the six.


25 LBCs IC, 25 flutter kicks IC

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements: HDHH August 20 at Anasthasia’s.
  • Ball of Man (BOM) QIC read the opening passage from Steven Pressfield’s “The War of Art.” Encouragement is to see Resistance for what it is. Fight it.

Peace, Love and Understanding