If you build it, they will come…

The BackBlast:

The Thang:

BLOCK 1 – Warm-Up & Mobility (10 min) 2 rounds
1. Side Straddle Hops
2. Bodyweight squats
3. Arm circles – forward/backward
4. Hillbillies
5. Imperial Walkers
⸻
BLOCK 2 – Strength Circuit (10 min) 2 rounds
1. Goblet Squat
2. Merkins
3. KB Rows (20 sec per side)
4. KB Reverse Lunges
5. KB Overhead Press
⸻
BLOCK 3 – Cardio & Power (10 min) 2 rounds.
1. Bodyweight Overhead Reach + Squat Drop
2. Kettlebell Swings
3. Mountain Climbers
4. GAAP-Ups (20 sec per leg)
5. KB woodchoppers
⸻
BLOCK 4 – Core & Finisher (10 min) 2 rounds.
1. Plank with Shoulder Taps
2. Russian Twists
3. Glute Bridge
4. Dead Bug
5. Finisher: Burpee to Walk-Out – no jump, just stand tall.

Moleskine:
• YHC took a risk by launching a late start, midweek workout, but after the Hangover Pax expressed enthusiasm, I moved forward and this was our official soft launch of Hump Day Hangover, Friday’s The Hangover’s 2.0.
• Although I’ve Q’d plenty of workouts, I wanted to be a bit more intentional today, and with a little inspiration from ChaptGPT, I kept the Pax moving (in place) while ensuring we hit all body parts. Since The Hangover crowd enjoys its 2ndF as much as its 1stF, we eliminated running today, and enjoyed a solid 40 minutes of modified Tabata (40 seconds work, 20 seconds rest)
• At 7am, I opened the hatch of my Highlander, and received a few puzzled looks when I told everyone to pick a kettlebell or dumbbell
• @Razorback quickly grabbed the 40# dumbbell, while the rest of the crowd fought over the 30# dumbbells and KBs.
• Block 1 offered a friendly warmup…although it’s clear that @Foo is no Hillbilly
• During the strength circuit, @Butcher stopped smiling and gave the Q the evil eye for at least 5 minutes…however, he powered through every exercise without complaint
• About halfway through Block 3, my F3 tech shirt felt like a weight vest, and despite the jeers of the crowd, it just had to come off…humidity was at least 100%
• Block 4 was a solid finisher, and although @Grapevine made it clear he wasn’t a fan of the Burpees, he completed every exercise in good form, and continues to lead by example
• Recycled this New Wave playlist for today’s workout…brought back some good memories for the Hangover crowd: https://open.spotify.com/playlist/6knU9yEubNBFHnHzeQkxCM?si=IZ_kyhg9TfK5oi5rcZLH5w&pi=9Xnt-aC-SR68j

*with me in Spirit…yep, all these guys were out of town or had other commitments but promised me they’d be there next week.

I’ve heard it said, “don’t Q it, if you can’t do it.” Well, I proved I could do it, and I’m sure I’ll be feeling it tomorrow. I just might have to recycle this workout and playlist for next week!

GAAP