Back Blast – Foundry (run heavy, not iron heavy) – 03/18/2020

Enjoyed making it out to the gloom on Wednesday for a non-heavy, heavy. Instead of heavy iron it was a heavy run day. Just like Muhammad Ali, just bob and weave with all the punches life throws at you and Qing a WO is really no different.


  • Fructose
  • Hush Puppy
  • Wide Right
  • Cratchit
  • Dauber
  • Captain Crunchberry
  • Grizzly
  • Ma Bell
  • Jolly Rancher (Q)

Time was called. Disclaimers provides. Made it very clear that I am not a professional and you are to modify if necessary. Made it even more clear if you don’t like a suggestion I say, then don’t do it. Period.


We set off for a mosey to the front lot for some COP that included:

  • SSHs
  • Downward Dog and Runners Stretches
  • Imperial Squat Walkers
  • Bat Wings

My favorite part about COP is having the PAX help with the count off on the ten count for stretches. Also let’s me know who is in the circle to call them out by name. Makes them feel more welcome. Well, except for Fructose because he’s an easy target. Instead of a ten count I asked him for an eight count – because he always finished short and I didn’t want to stress him out and push him too hard (nothing but love, brother!). Back story here is at a Q recently for The Nest (which as EVERYONE knows is on a Saturday which as EVERYONE knows is a 60-minute workout), Fructose tried to end the WO after 45-minutes.

The Thang:

Goal was to start in the parking lot and do a set of exercises and then mosey down Mt. Mercy to the stop sign and do the same set of exercises. Then run back to the lot and rinse and repeat. Exercises were:

  • 5 big boy sit-ups
  • 10 merkins
  • 15 squats
  • 20 air presses

I think everyone made it through three laps and a few made it four laps before time was called for some gentle stretching and a few rounds of Mary.


Countarama. Namearama. Announcements. Intentions.

We are in some weird times. Stay smart. Stay safe. And wash your damn hands.

Jolly Rancher out!

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