/BACKBLAST

BACKBLAST: THE ARK #theark
AO: The Ark
Location: Calvary Church, 217 Dowlin Forge Rd, Exton, PA 19341 (near Eagleview Town Center)
Date: Wednesday, February 19th, 2025
Time: 06:45 EST – Hardcore Beatdown
Weather: 15°F, gloomy—textbook gloom
Q: Inspector Gadget
PAX: 5 – @Humboldt , @Slash, @Gouda, @Bicep, @Inspector Gadget (QIC)
FNGs: None
Count: 5
Inspiration:
Riffed off Admiral McRaven’s The Wisdom of a Bullfrog—honor, integrity, courage, resilience, leadership by doing, teamwork, responsibility, perseverance, adaptability, and storytelling. Lead from the front, PAX.
The Thang:
Warm-o-Rama (5-10 min):
Five HIMs shook off the frigid fart sack:
SSH x 20 (IC)
Arm Circles x 10 (IC)
Leg Swings x 10 (front/back)
Dynamic Stretching (hip circles, leg swings)—geared up for the cold grind.
Main Beatdown (40-50 min):
Courage & Resilience:
Burpees x 10 (OYO)
Mountain Climbers x 20 (IC)
Pull-Ups (or assisted) x 8
Plank Hold x 30 sec—gut check, passed.
Leadership & Teamwork:
Partnered up:
Squat Jumps x 20 (10 per PAX)
Plank Hold x 30 sec (side-by-side)
Partner Sprints x 2 (short, all-out)—no six left behind.
Perseverance & Adaptability – Bullfrog Beatdown:
5 rounds of grit:
10 Squats
10 Lunges (5 per leg)
10 Plank Jacks
10 Jumping Jacks
Suck embraced—adapt or tap out.
Mary (5-10 min):
Core torched in a circle:
LBCs x 20 (IC)
Russian Twists x 20 (IC)
Flutter Kicks x 20 (IC)
Plank Hold x 30 sec—shaking, not breaking.
COT (Circle of Trust):
Count-o-Rama: 5
Name-o-Rama: Humboldt, Slash, Gouda, Bicep, Inspector Gadget—all gloom warriors, no FNGs.
Announcements:
Convergence: June 28, 2025—lock it in.
Thirsty Thursday at Root Down Brewing—2nd F on tap.
Turtleshell Move: Post-Saturday beatdown—bring the hustle.
Prayers:
Church members with vertigo and a brother with pneumonia—strength sent up.
Reflected on honor, courage, leading by example—how do we live it? PAX spoke, cold air carried it. Tight Ball of Man to close.
Moleskin:
15°F and gloomy couldn’t freeze out five PAX who brought the fire. Bullfrog Beatdown hit hard—lungs scorched, legs begged, brotherhood answered. Coffee loomed, but the gloom sharpened us first. Aye!