backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
321 backblasts
COLOSSEUM · TUE OCT 27
Walmart Run
It was a brisk morning in The Fort so we decided to run to Walmart for some deals on heated shorts. Indian Run up to Walmart 7’s with Kraken Burpees, Bear Crawls, and Dry Docs. Ran back to COT for prayers and praises…
COLOSSEUM · TUE OCT 20
Q School at Colosseum
It was my honor and privilege to share some QSchool lessons learned with 6 of my brothers this morning. Please bookmark this backblast as you prepare your first Q. Many of us are here to assist as you plan and would…
COLOSSEUM · TUE OCT 13
National burpee day
WARMUP: 20 ssh 15 Moroccan night club 15 Wind mill 15 Hill Billy walkers 15 imperial walker 15 cherry pickers THE THANG: Mosey around the school Bear crawl along the parking lot with 6 shoulder taps at every third lane…
COLOSSEUM · TUE SEP 22
Benches
WARMUP: ssh, HBW, Wm, iw Mosey to flagpole at GHES. Pledge. Yoga flow- sun salutation - down dog - plank - up dog - plank - left arm high - right arm high THE THANG: mosey to benches by track 4exercises 10 step ups 10…
COLOSSEUM · TUE SEP 15
Beat the deck
WARMUP: SSH, Imperial Walkers, cherry pickers, and a nice jog THE THANG: Beat the deck, full list of workouts and had to pick the correct cards. Correct card is a 10 count of the workout. Incorrect card is the workout…
COLOSSEUM · TUE SEP 8
Remembering the week of 9-11
WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence Windmills Cherry pickers Imperial Walkers Hillbilly walkers Seal jacks Low slow squats Hold peoples chair while doing Moroccan night clubs…
COLOSSEUM · TUE SEP 1
Get better!!
WARMUP: Mosey around drop off line and back to beginning of GHMS loop. THE THANG: 4 corners of stuff: (3 rounds) Station 1: 40 mtn climbers, 40 sec plank hold Station 2: 40 LBC, 40 Flutter Station 3: 40 reverse lung, 40…
COLOSSEUM · TUE AUG 25
Why do my Hips Hurt?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers THE THANG: The Nolan Richardson Partner workout: Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back…
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
COLOSSEUM · TUE AUG 11
Moving up
WARMUP: ssh, iw, hbw, windmill, cherry pickers THE THANG: Mosey around TCES drop off line and back to beginning of GHMS loop. 4 corners in GHMS car line loop Station 1: 40 mtn climbers Station 2: 40 reverse lunges…
COLOSSEUM · TUE AUG 4
Whoa
WARMUP: - Mountain Climbers, - Strawberry Pickers, - Windmills THE THANG: Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light. - 200 Merkins - 400 Squats …
COLOSSEUM · TUE JUL 28
Catch me if you can
WARMUP: Mosey to front parking lot (20) LS Squats (10) Merkins (25) Imperial Walkers THE THANG: Mosey to Movement Mortgage parking lot Bear Crawl across parking lot (5) Merkins every other line. Crab walk back (5)…
COLOSSEUM · TUE JUL 14
Curb Your Enthusiasm
WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist) THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10…
COLOSSEUM · TUE JUN 30
Four corners, lots of reps
WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release…
COLOSSEUM · TUE JUN 23
Wing it
WARMUP: SSH, Cherry picker, imperial walkers, windmill THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s MARY: no time ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter COT: Circle of trust
COLOSSEUM · TUE JUN 16
Light poles and Bear Crawls
WARMUP: Stretch and a few SSHs, windmills, etc… THE THANG: Light poles alternate between sprint and bear crawls as mode of transportation, at each pole 5 burpees, 10 merkins, 15 squats, 20 LBCs. We got to 8 poles. On…
COLOSSEUM · TUE JUN 9
Left or right
WARMUP: Quick SSH and cherry pickers. THE THANG: Ran to station 1 Picked either left or right Either do exercise and advance, due exercise and go back, do exercise and go back to start. MARY: Too many to count but box…
COLOSSEUM · TUE JUN 2
Something different - BSTL
WARMUP: - 10 Hillbilly Walkers, - 10 Imperial Walkers - 10 Strawberry pickers, - 10 Moroccan Nightclubs - Down dog with calf stretches, to a honeymooner THE THANG: - Run down to Dave Gibson - 25 Pushups - Run up to…
COLOSSEUM · TUE MAY 19
Polka-Competition
WARMUP: 15 Moroccan night club 15 Wind mill 15 Hill Billy walkers 10 imperial walker 15 cherry pickers THE THANG: Mosey around the school CBear crawl along the parking lot with 5 shoulder taps every second line, lunge…
COLOSSEUM · TUE MAY 12
The 4 Square Gauntlet
Disclaimer and WelcomeShared WARMUP: In Cadence and 10 Reps Each - Moroccan Night Clubs - Cherry :cherries: Pickers - Windmills - Hillbilly Walkers - Imperial Walkers - Mosey to Schoolyard THE THANG: Partner Up for Some…
COLOSSEUM · TUE APR 28
Playing With Dora and Rocks
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs 1 lap around track. Switch. Exercises…
COLOSSEUM · TUE APR 14
1912, Titanic, and Lessons Learned
WARMUP: Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following: - 20 SSH, 4ct - 10 WM - 15 imperial walker - 15 hillbilly walker - 15 MNC - 10 strawberry…
COLOSSEUM · TUE APR 7
Michigan 69 - UConn 63
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, cherry pickers THE THANG: Mosey around the front of campus stopping at random light poles (to keep the group on their toes) for exercises. Route was…
COLOSSEUM · TUE MAR 31
Webs, webs, webs
WARMUP: windmills, arm circles, low slow squat THE THANG: Mossy to big drop off loop 1 merkin 4 shoulder taps, stop at each lamp post and increase the web 2-8 for a full loop circle with ten stops ending with 10 merkins…