backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
231 backblasts
SWEEP THE LEG · SEP 9, 2024
Backblast! Walmart Run
WARMUP: No warms at STL THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
SWEEP THE LEG · AUG 12, 2024
Backblast! 8/12/24 STL
WARMUP: THE THANG: 3.5 miles total There were 7 cone pain stations on the GHMS/GHES entrance: - Peter Parker’s - CDDs - Merkins - Heels to Heaven - Box cutters - Squats - LBCs
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
SWEEP THE LEG · JUL 30, 2024
Backblast! Upper body around the circle
Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps. Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD. Run back to…
SWEEP THE LEG · JUL 29, 2024
Backblast! Feather Duster your lower extremities f
WARMUP: This is Sweep, we don't really do that here. THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff. MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core…
SWEEP THE LEG · JUL 15, 2024
Backblast! Sweep the Sweat
I hot a sweaty morning at STL. Shirts were popping off before we started running. Simple circuit route: 1st Stop (South State Bank) - 7 HR Merkins, 15 CCDs 2nd Stop (Kuester Mgmt) - 7 Lunges, 15 Squats 3rd Stop (TC…
SWEEP THE LEG · JUL 1, 2024
Backblast! Sweepin' like it's 1776
Hot Humid July in SC pre-run with Grout and Re-tread. WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence…
SWEEP THE LEG · JUN 24, 2024
Backblast! Sweatin’ It To The Oldies
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come…
SWEEP THE LEG · JUN 17, 2024
Backblast! Mostly run then work
WARMUP: None THE THANG: Mostly Running MARY: take turns doing 10 minutes of exercises ANNOUNCEMENTS: read the newsletter COT:
SWEEP THE LEG · JUN 10, 2024
Backblast! Run, Plank, Exercise, Repeat: The 'Are
YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run. Warm-Up - 5 SSH (IC) The Thing - Mosey 0.40 miles to the first Baxter entrance. - Plank for the 6. - 10 Low Slow Squats (feet together). - 10…
SWEEP THE LEG · JUN 3, 2024
Backblast! Dave Gibson hates you hills
VQ?: No WARMUP: 4:45 Pre Run THE THANG: Dave Gibson Hills 25 Merkins (Dave Gibson and Ben Casey) 25 Squats (Entrance to Gold hill school complex) 25 LBCs (Gold hill teachers parking lot) Go back up Dave Gibson Hill …
SWEEP THE LEG · MAY 27, 2024
Backblast! Sweep the Leg Murph(ish)
Expected light crowd given the multiple Murph options available later in the morning so was pleasantly surprised to run into Tesla as Grout snd YHC were returning from the pre-run. Solid number of cars in parking lot so…
SWEEP THE LEG · MAY 20, 2024
Backblast! Attacking all angles
WARMUP: not necessary THE THANG: loops at Brayden 10x merkins and squats at stop light 10x diamond merkins and monkey humpers at pool 10x wide arm merkins and sumo squats at top fo hill MARY: ab lab for a few minutes…
SWEEP THE LEG · MAY 13, 2024
Backblast! Sweep The Leg
WARMUP: route was discussed 3.75 miles THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop…
SWEEP THE LEG · MAY 6, 2024
Backblast! Loop loop-a-doop
Today happens to be the day before YHC's 6 year F3 anniversary WARMUP: It's STL. Disclaimer and out THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10…
SWEEP THE LEG · APR 29, 2024
Backblast! 2024.18 Sweep the Leg
Run behind Gold Hill Middle for suicides. Base Line 7 Wide arm typewriter merkins in the sequence: Center, Left, Right, Center, Right, Left, Center At the turn: 7 Wide leg typewriter squats in same sequence We need to…
SWEEP THE LEG · APR 22, 2024
Backblast! The Hammer route w/traffic pain.
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out. THE THANG: Five stations, 10 repeats per stations, with 5…
SWEEP THE LEG · APR 15, 2024
Backblast! circles up
WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign All got…
SWEEP THE LEG · APR 8, 2024
Backblast! Play time is over
VQ?: No WARMUP: it’s sweep the leg. We did a burpee ladder instead on way to school drive. Starting with 1 worked our way up to 5 then back down performing the burpees at each light pole on way down Dave gibson, we also…
SWEEP THE LEG · APR 1, 2024
Backblast! miles and smiles
9 Strong for some Hills with 3 stops each round Hit Kuester parking lot 15 Merkins and 15 CDD HIT GHES teacher lot 20 LBC AND 20 Hello Dollies Hit GHMS teacher lot 20 Squats and 20 lunges REPEAT AND REPEAT
SWEEP THE LEG · MAR 25, 2024
Dave Lyle to Gold Hill and back????
Slackblast: Dave Lyle to Gold Hill and back???? DATE: 2024-03-25 AO: ao-sweep-the-leg Q: Fogerty PAX: 38 Special Badlands Band Camp Bass-o-Matic Bonsai fishstix Liberty Bibberty Mainframe Olaf SouptoNuts Sprocket Tiller…
SWEEP THE LEG · MAR 18, 2024
8 Day's Late
Slackblast: 8 Day's Late DATE: 2024-03-18 AO: ao-sweep-the-leg Q: Grout PAX: Badlands Poppins Sasquatch fishstix decibelf3 Bonsai Tesla81 Liberty Bibberty Mayday FNGs: 0 COUNT: 10 WARMUP: Mosey to South State Bank 20…