backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
321 backblasts
SLOW BURN · APR 4, 2025
Backblast! Stations of the Cross
WARMUP: No warm up THE THANG: The assembled PAX executed 14 different excercises while the appropriate scripture was read at each station. Sadly the Winke was taken by spitz to read at quiet time during school MARY: :05…
SLOW BURN · MAR 28, 2025
Backblast! Make Arms Great Again
10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises. Next, we did 7s between the sidewalks, dips and merkins on each end, bear…
SLOW BURN · MAR 21, 2025
Backblast! 21s on the 21st
WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better 10-20 of the following - SSH - Windmills - Hillbilly walkers - Moroccan night…
SLOW BURN · MAR 7, 2025
Backblast! Hold on to your balls
Everybody issued a soccer ball to keep for the duration. Run with ball. Then hop with ball between ankles past all the fit freaks of f45. Circle up w the usual, but make sure you include your ball. Take a break and…
SLOW BURN · FEB 28, 2025
Backblast! All elbows
WARMUP: ssh, imp walkers, hillbilly walkers - all in cadence. Then we moseyed to nice grassy area to plank while instructions for the workout were given THE THANG: 2 stations, one on each end of the building and one…
SLOW BURN · FEB 21, 2025
Backblast! You're Living in a Relay
WARMUP: SSH (of course/, seal jacks, mtn climber, Peter Parker, Parker Peter, Windmill, mosey to Lowes THE THANG: After a wandering mosey through Lowe's Mulch Maze (think corn maze) without getting lost, we took…
SLOW BURN · FEB 14, 2025
Backblast! Love Boat Cruise
WARMUP: SSH Abe Vigoda Imperial Walker Hillbilly Walker Michael Phelps Merkins Broga THE THANG: Indian Run with 3 Big Boys as the fallback Love Boat Cruise (2 loops) (40 reps per man of either exercise) Carolina: CDD 2…
SLOW BURN · FEB 7, 2025
Backblast! 1% better at Slow Burn
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do…
SLOW BURN · JAN 31, 2025
Backblast! Friday with Broga
WARMUP: side Strattle and the regular THE THANG: bump camp and yoga MARY: ANNOUNCEMENTS: COT:
SLOW BURN · JAN 24, 2025
Backblast! Caught in my zipper
WARMUP: Gas pumpers just for Twister, then various stretches ending with Windmills THE THANG: Yogged to the Lowe’s Parking Lot, called a MOT down the aisle and work out at the end, reversed the MOT next aisle over back…
SLOW BURN · JAN 17, 2025
Backblast! Galaxies and Manhole Covers
WARMUP: Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees THE THANG: Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every…
SLOW BURN · JAN 10, 2025
Backblast! Buckets
The buckets of pain made a triumphant return on Friday to slow burn. Back by popular request. Three buckets were placed around the AO. Each bucket had tickets with multiple pain choices chosen at random by delighted…
SLOW BURN · JAN 3, 2025
Backblast! Starting the new year with a haunted an
WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill THE THANG: Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play…
SLOW BURN · DEC 27, 2024
Backblast! Sugar cookie removal
WARMUP: Lap around Lowe's stopping 4 time for various warm up exercises. THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each…
SLOW BURN · DEC 13, 2024
Backblast! Slow Smokin Pain
WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers THE THANG: Phase 1- Cheese Shredder Phase 2- Wall Sits= Hands High, Hands In Front, and Overhead Claps Balls to the Wall= Norma and Merkins…
SLOW BURN · DEC 6, 2024
Backblast! Cuddle Party?
WARMUP: Mosey SSH Cherry picker HB Walker Imperial Walker THE THANG: 1. Partner up - run laps in opposite direction of partner, every time you meet , 10 merkins, 10 diamonds, 10 big boys. Complete 3 full laps. 2. Indian…
SLOW BURN · NOV 29, 2024
Backblast! Enter a workout title…
WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence THE THANG: 8s: Station one - merkins, shoulder taps Lap around parking area to station two Station two - big boys and American…
SLOW BURN · NOV 22, 2024
Backblast! Ladder Day
WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises. THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips. DORA 75 Big…
SLOW BURN · NOV 15, 2024
Backblast! What do we need hands for
WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning. Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies. Ran…
SLOW BURN · NOV 8, 2024
Backblast! Slowburn 11/08/2024
WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2 merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10) MARY: multiple ANNOUNCEMENTS…
SLOW BURN · NOV 1, 2024
Backblast! The Pusher
WARMUP: Parking Lot Mosey, 20SSH IC, 15 Imperial Walkers IC, 15 Hillbilly Walkers IC, 20 Moroccan Night Clubs IC, Plank & stretching THE THANG: Starting at Carolina Pavilion Sign, run to 1st light pole - 20 Merkins, 20…
SLOW BURN · OCT 25, 2024
Backblast! No Run Broga
Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is We did a brief broga…
SLOW BURN · OCT 18, 2024
Backblast! Halloween is near
WARMUP: COP - mosey past F45 to parking lot left of complex Various exercises I/C Low slow squats Seal jacks Side straddle hops Merkins Planks Shoulder press holding people’s chair Imperial walkers Hillbilly walkers THE…
SLOW BURN · OCT 11, 2024
Backblast! Over-The-Hill? I don't think so
Six men showed up on a chilly morning to watch Tesla's charging for the 45 minutes. Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them. Started with Warmup…