BackBlast for "Stretch Goal – 47 Redux" on 3/18/26
PAX:
Longhorn
Huckleberry
Photon
Big Spoon
Sprocket
Guardian
Ukulele
Coconut (Q)
one year ago, less a day, i ran this workout at FoD. Reloaded for this year's birthday season. On that day it was like 50+. Today the feels like was around 10°F.
Intro–mission and core principles.
In the picnic shelter, we did the Warm-o-rama:
4 burpees IC
Motivator from 7
All to the dulcet tones of “47” By Anders Osborne
47 Windmills IC to the beat of “Keep Stretching” by Moonspatz.
Turns out that many windmills at that speed is a bit of workout in itself! Pax managed to count so as to end perfectly on the last beat of the song.
THANG:
Move to the field north of the tennis courts.
Lunge-Worm from the starting point to the cone (47 yards away) and introduce the new move “Vinyasa Pickle Pounder” (to the sound of “Stretch you out” by Red Hot Chili Peppers.
– a VPP is a 6 count stretch and strength move. Start from a high downward facing dog position, on 1 shift to plank, on 2 go to a merkin ‘down’ position, chest about an inch off the ground, on 3, shift torso forward and up into a cobra pose. on 4 return to the down merkin position, on five push back up to plank, and on 6 return to the down-dog position.
4 VPPs IC then stop in that down dog position and stretch the backs of the legs.
7 VPPs IC.
Recover, then do hammie stretch 'scoop' walk to the next cone. and introduce “Extreme Peter Parker” to the song “Stretch” by Will Reagan.
– Extreme Peter Parker starts from plank position and is an 8 count exercise. on 1 bring your right leg forward to plant your right foot next to your right hand. On 2, reach the right hand to the sky. 3- replace right hand, 4 – return to Plank. 5-8 is the same sequence with the left side.
4 EPPs in cadence. Then one round of warrior lunge on each side. Then 7 more EPPs in cadence.
Next song: “Breathe, Stretch, Shake” by Mase and Diddy. Zombie walk across the field to the next cone, where we introduce the ‘Coco Crawl’.
– Start in plank. 1 Place left foot next to left hand (as in EPP). 2) lift left hand to the sky, and kick right foot through the gap. This is a tricky position to describe. Weight is divided between left foot and right hand and foot, Chest faces the sky. It’s like a breakdance move. 3) kick off left leg, raise the left knee and hip as high as possible as you flapjack into plank position again. 4)reset your plank. you’ve done basically one shoulder width move to your right and flipped head-to-foot from your starting position. Repeato starting with your right foot. This is a fairly slow MOT, requiring flexibility and strength. 10 yards is plenty.
As Diddy finished up and the next song “Stretch Out” by The War And Treaty played, we did Coco Crawl to the edge of the field and back, with 4 perfect merkins at the far cone.
For “Stretch” by Ryan Montbleau, we hip-opener walked to the next cone, and there did 47 Raggedy Anne’s in cadence. Then walking Karaoke, focusing on the torso twist to the near cone. 4 absolutions IC, Walking Karaoke back, then 7 absolutions IC.
– Raggedy Anne starts from a low squat position with hands behind your head. 1- Bend your torso to the right as you reach down to touch your right heel. 2- Return to start position. 3- Bend to the left and touch left heel. 4-Return to start position. Great stretch for the side body, and really develops the burn in the quads!
This also took up the song “Stretch” by Sam MacPherson.
Finally, a quad stretch walk back to the flag and finish in the shelter with 7 burpees IC, and a 4 count motivator, to the song “Stretch” by Marcus Rogers and Rick Rogers.
COT
COR, NOR. — Longhorn 6.
LDP3 on mutual competence. The leaders of a group have to maintain focus on the mission, lest the group devolve into a club, there more for social connection and ongoing existence, than for acceleration and progress.
a great joy to get to run-back this workout with a stellar group of men.
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