backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
231 backblasts
SWEEP THE LEG · AUG 29, 2022
Longest 11 ever
WARMUP: SSH, Imperial Walkers, Merkins, Downdog THE THANG: Mosey to the school for a round of 11's. Breakdance merkins(double count) on one side. Crunchy frogs(in cadence) on the other side. Distance between points was…
SWEEP THE LEG · AUG 22, 2022
Loops n' Lunges
WARMUP: None THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions. - 20 yard lunge walk - Nur back (not sure of spelling??) Run to corner of Brayden Parkway & Emory Lane 10…
SWEEP THE LEG · AUG 15, 2022
MacGuyver beatdown
Ladder with 10 merkins, 20 squats, 30 LBCs at the intersections going up the hill recovery loop with 5 burpees at bottom of the hill. repeat 2 to 3 times 4 minutes of Mary back at CoT
SWEEP THE LEG · AUG 8, 2022
Loops of Baxter
THE THANG: Loops around Baxter (Birkshire Heights) each approximately 1 mile At stop sign do 10 merkins, 20 squats, 30 LBCs - 5 Stops signs on the loop
SWEEP THE LEG · AUG 1, 2022
3.5mi-4mi of leg sweeping
WARMUP: Walk 20ft, circle up and do some SSH followed by 5 Burpees. That's all you get. THE THANG: Run the Earth Fare lot then 20 Merkins. Run to the bottom of the hill before the GHES entrance. 10 Carolina Dry Docks…
SWEEP THE LEG · JUL 18, 2022
Just go.
WARMUP: SSH 20, low slow squats 10, 5 burpees…go time THE THANG: Being DR all last week and no working out, aside from eating and drinking, made this a bit more sucky than it needed to be but the only way to jump in is…
SWEEP THE LEG · JUN 27, 2022
Leg Day Loop
It was a hot humid morning in The Fort at Sweep The Leg. We had 6 pax post to start the week right. Disclaimer was given. Today is about realizing you can’t do it all on your own. To often we fail to realize that we…
SWEEP THE LEG · JUN 20, 2022
Running with Burpees
WARMUP: PAX were disclaimed. That is all. THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not. MARY: 4 minutes of stretching…
SWEEP THE LEG · JUN 6, 2022
Field trip day
WARMUP: N/A THE THANG: 3.5 fast miles with a spoke style workout consisting of burpees, merkins, bomb jacks, and jump squats MARY: 6 1/2 minutes of Mary with flutters, Freddy Mercury’s, heels to heaven, shoulder taps…
SWEEP THE LEG · MAY 30, 2022
STL 2022 - Murph Lite
Humid and warm this morning. 4 PAX showed up for this memorial day workout inspired by "The Murph" but modified to meet the 3 mile minimum for STL and to allow finishing within 45 min. Straight Up stayed back to do a…
SWEEP THE LEG · MAY 23, 2022
10-10-10
Mosey Brayden neighborhood warmup lap w/ stretch NUR uphill with 10-10-10 pain stations Mosey back to COT Island 11s - Merkins and LBCs (parking lot) 2 laps around earth fare Abs at COT Back to COT
SWEEP THE LEG · MAY 16, 2022
Stay Focused - Q-school edition
11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day! Fishstix brought…
SWEEP THE LEG · MAY 9, 2022
Keep Grindin'
Warmup: Mosey down Dave Gibson to first school parking lot (Station 1) Thang: Start at station 1, perform 10 shoulder taps and 10 boat/canoes, run to station 2 (cul-de-sac on Patricia Ln) and perform 5 Kraaken Merkins…
SWEEP THE LEG · MAY 2, 2022
Breathe
WARMUP: None THE THANG: Run down to the bottom of Brayden Pkwy focus on relaxed breathing. Every intersection, 5 burpees and 10 squats, recovery run down the hill after each intersection. Once the third set was…
SWEEP THE LEG · MAR 7, 2022
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SWEEP THE LEG · FEB 28, 2022
D2D FoMo- Hill Repeats
9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that…
SWEEP THE LEG · FEB 21, 2022
STL - Just Keep Going
9 PAX at Sweep the Leg 3.75 mile route through Baxter, some got a little extra at the end. Every stop we did the following exercises for the 6 to arrive. When the 6 was in, YHC called either one more exercise or we went…
SWEEP THE LEG · FEB 14, 2022
Valentine's Day Massacre - STL Edition
Vuvuzela reached out about Q'ing a few weeks back. Luckily a top three finish for YHC happened circa Summer 2020 so eligibility had not yet expired. It was a seemingly warm 27 degrees as the PAX rolled out of the…
SWEEP THE LEG · JAN 3, 2022
Badlands Wet and Wild VQ
After my first post in late October 2021, I managed a solid 2 months of free-loading. Then, this morning came time for my VQ... Text Exchange (as sideways rain whipped through the EarthFare parking lot, getting worse by…
SWEEP THE LEG · DEC 27, 2021
Mind the Queen
13 PAX met in the gloom on a cool Monday morning after the long Christmas weekend. YHC wasn't sure how many would take the DRP, but was happy to see a strong turnout. Disclaimer was given and then the plan for the…
SWEEP THE LEG · DEC 20, 2021
Chills, Thrills, and Hills at Sweep the Leg
Chilly morning. Could be worse ....at least it wasn't raining. No FNGs. Disclaimer disclaimed and off we went. Quick run around the lot to find a dark road for COP warmups. 15-20 of each: * SSH * WM * IW *MNC Then to…
SWEEP THE LEG · DEC 6, 2021
Run, exercise, rinse, repeat
Simple but effective is the kick I'm on right now. I'm notorious for overcomplicating things so I want to avoid that in the gloom. Fortunately, 13 men joined me at Sweep The Leg and we were going to keep it simple with…
SWEEP THE LEG · NOV 1, 2021
Two Minute Drill
Six runners met at Earthfare for some early morning speedwork at Brayden. Here is what they did: The Thang: After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the…
SWEEP THE LEG · SEP 6, 2021
Sweep the Leg 09.06.21
I arrived a bit early this morning to map out the route for the workout. I noticed on Goggle maps a civil war cemetery marked at the corner of Gold Hill Road and Hubert Graham Parkway. I have run by this location…