Back-Blast – The Big Kapowski @ Bayside – 1/23/20

Truth be told, I almost forgot to send this back blast. That said, I remembered, so here you go:

If you haven’t been to Bayside, go there. It’s an awesome site with several different areas to utilize and concoct whatever form of crazy beatdown you can imagine. This is a tight knit group that is consistent and likes to get after it.

Before I get in to what we did I want to take a second and give a huge shout out to Squid for leading the way on the 3rd F initiative of having a devotional 15 minutes prior to the start of the workout. These things are the Sua Sponte leadership Kilo was talking about on Friday. Well done, sir.

Here is who was in attendance:

Fanny Pack


Banana Bread

Air Supply




Here is what we did:


One lap around the parking lot

25 x SSH IC

20 x Grass Grabbers IC

Stretch Right / Stretch Left / Stretch Middle

Downward Dog

25 x Plank Jacks IC

25 x Mountain Climbers IC

25 Single Count Merkins

1st Thang:

Dora Set – P1 runs a 400 / P2 starts cranking through 150 T-Merkins / 150 Bobby Hurley’s / 150 Butterfly Situps – P1 and P2 switch after each 400 as they saw through the reps

2nd Thang:

10 minute burpee EMOM – 10 every minute on the minute

That took us right up to 6:15 – we circled up for intentions and announcements

Looking forward to next time Bayside. Thanks for keeping it real.



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