Back Blast – Big Mo – 1-28-19 – SnowDay Q

Weather: 30 degrees and clear.

PAX: Aerobie (R), Flounder, Fungi, Hot Wheels, McAfee, Meatball, PK, SnowDay (Q), Tony Malito, and Weedwacker.

COP: Warm up started with some SSH’s, Quad and Hammy Stretches, Down Dogs to hit the calves, and bit of an easy Mosey around the circle.

Thang 1:

Circle up around the “tomb” with a weight of personal choice. I would say we ranged from 20 to 45 lbs. We then did 2 x 20 of the following:

  1. Step up with an overhead press of said weights.
  2. Reverse lunge with a twist of the weight to the opposite side of the leg that was going back.

Once completed we carried our weights to the backside of the circle.

Thang 2:

Not sure on the number of PAX that would show, I had a circuit with 4 stations already in my head that incorporated the large coupons I been carrying around the bed of the truck while traversing the city of Louisville the prior day. With 10 PAX showing up, this worked out beautifully as I had two coupons to use at 3 stations, 1 large tire at one, and plenty of loose weights to use for a 5th impromptu station. We did 3 sets at each of the 5 stations. Each set was 60 seconds long with a 15 second rest in between. Here’s what we did…

  1. Stiff-Legged Dead Lifts – We used two concrete blocks on each end of a 2 x 4 bar.
  2. Clean & Squat – We used 60 sand tubes here.
  3. Thrusters – These were done by pivoting one end of a steel pipe pollard, lifting the other.
  4. Tire Flip – We flipped the still un-named Vets Tire.
  5. Negative Squats – Slow on the down, pop up.

Thang 3:

Load it all back in the truck and return the concrete blocks to their home behind the left field fence.

COT: Announcements, intentions, and a quick prayer.

Initially, I had planned on pretty much crushing the legs with this one. However, this turned into a full-body burner. If you haven’t done a heavy workout yet you need to give it a shot. It’s a nice change of pace.

Thanks to those that came out!


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