Backblast! The Grinder, Beast, & Gauntlet
- When
- Tuesday, July 29, 2025
- AO
- Block Party
- Q
- Goose
- PAX
- 12 Goose, Band Camp, Cohiba, darkhelmet, Italian Job, Keith Crockett, maximus, Poppins, Pusher, Shady, Slopes, Tesla81
Warm-O-Rama
SSH
Windmills
Arm circles
Moseyed to the pharmacy parking lot where the party began.
Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit we repeated circuits 1 through 3.
? CIRCUIT 1: “The Grinder”
5-Minute AMRAP
- 10 Squats
- 10 Merkins
- 10 Jump Squats
- 10 Wide Arm Merkins
- 10 Bonnie Blairs (5 each leg)
- Run across the lot and back then start circuit over.
? CIRCUIT 2: “The Beast”
5-Minute AMRAP
- 5 Burpees
- 10 Mountain Climbers (each leg)
- 10 Lunges (5 each leg)
- 10 Diamond Merkins
- 20 SSH
- Run across the lot and back then start circuit over.
? CIRCUIT 3: “The Gauntlet”
5-Minute AMRAP
- 10 Carolina Dry Docks
- 20 Flutter Kicks (4-count = 1)
- 10 Plank Jacks
- 10 Shoulder Taps (R+L=1)
- Bear Crawl ~10 yards
- Crawl Bear ~10 yards
- Run across the lot and back then
We moseyed back to COT in time for Piston Crunches & a 1 minute plank.
ANNOUNCEMENTS: Stuff the Bus, coffeteria convergence Friday at Panera Bread- State of the Nation from darkhelmet, Bethel Men’s Shelter 1st Thursday in August 7th.
COT: I brought up the subject of “What’s your Why?” Why F3? What keeps you coming back? Prayers were made.