backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
332 backblasts
THE BALLROOM · TUE OCT 27
Light pole accumators...from Georgia?
WARMUP: Worked our way to the starting light pole, stopping every 100 yards or so to do a warm up exercise. THE THANG: 8 light poles. One exercise per round. Each round we did the one exercise where the number of reps…
THE BALLROOM · TUE OCT 20
Time to go dancing!!
WARMUP: 20 Moroccan night moves 20 Windmills 20 Pickers 20 Walkers X2 THE THANG: DORA: 100 Lunges 200 Squats 300 Flutters Other runs to bench for 10 dips 4 corners: 20 LBC 20 Big Boy 20 Plank hold 20 Dealers choice X5…
THE BALLROOM · TUE OCT 13
Pre-launch
WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching THE THANG: part 1 - paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count…
THE BALLROOM · TUE OCT 6
1 minute timer with ABS and Running
Did a little warmup and then off to the field. It was wet so found dry ground. You’re welcome. Did some sprints across field and moved into core workout. 1 min of exercise then run the field. We did LBCs, Flutters…
THE BALLROOM · TUE SEP 22
Counting down from 100
WARMUP: Ran around the back of the school, stopping along the way for various warm-up COPs. THE THANG: Ran back and forth from one parking lot to another, doing each of these exercises. 100 Flutters 90 Squats 80…
THE BALLROOM · TUE SEP 15
A bridge to far
WARMUP: The usual suspects. THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3. To BRIDGE for a BLIMPS type workout over the…
THE BALLROOM · TUE SEP 8
The Hay is in the Barn
With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that…
THE BALLROOM · TUE SEP 1
Running bootcamp
WARMUP: None THE THANG: We ran poles in the driveway at P Knoll. Turned a bootcamp into a modified LIIT. Ended up about 2 miles worth of running. MARY: Yes, including Peter Pointers ANNOUNCEMENTS: Bethel Shelter…
THE BALLROOM · TUE AUG 25
A comfortable August morning?!?
WARMUP: Mosey to behind the stadium via pedestrian bridge Hold plank until 6 arrived Exercises in cadence Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Merkins Mountain climbers THE THANG: Mosey…
THE BALLROOM · TUE AUG 18
Step Q
Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
THE BALLROOM · TUE AUG 11
Gear Workout at The Ballroom
Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would…
THE BALLROOM · TUE AUG 4
Left Right Left…which way?
WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey. THE THANG:Rinse and Repeat - bench work - Dips, Irkins. step Ups. Crazy 8s - with Squats and OH Claps in the middle. Finished up with 5…
THE BALLROOM · TUE JUL 28
Carolina Day Ballroom
Started with a mosey run Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches -Run- Do-run-do routine: At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to…
THE BALLROOM · TUE JUL 21
PoBoy Mike Tyson’s
WARMUP: straight up Broga with some stretching THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground…
THE BALLROOM · TUE JUL 14
No title, just work
WARMUP: SSH, windmill, low slow squats and broga THE THANG: Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped. Moved over to the…
THE BALLROOM · TUE JUL 7
The Ballroom Playbill
The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete. The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal…
THE BALLROOM · TUE JUN 30
Dancing shoes!!
WARMUP: 20 windmill 20 cherry pickers 20 imperial walkers 20 low and slow THE THANG: Mosey to the basketball court 20 count downward dawg 20 count high plank 20 LBC Down and back 3 rounds Mosey to the wall Wall sit…
THE BALLROOM · TUE JUN 23
The Ballroom
WARMUP: solid warmup THE THANG: work, work, work MARY: some core ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge COT: prayers and praises all around
THE BALLROOM · TUE JUN 16
Room for Balls
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't…
THE BALLROOM · TUE JUN 9
1 Jarvis + 1 Bobber = Acceleration
It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?:cut_of_meat: Quick warmup with the Polish Mating Dance and we were off. Over to the…
THE BALLROOM · TUE JUN 2
Tuesday Ballroom
WARMUP: a little stretching mosey then more Broga THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs…
THE BALLROOM · TUE MAY 26
Your Sweat is Your Consent
6 men shunned the fartsack for a the soggy parking lot of Pleasant Knoll Middle. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 SSHs (IC) The Thang - .5 mile Mosey to the Track…
THE BALLROOM · TUE MAY 19
Barry said no moderate
WARMUP: light jog to bball court, SSH, cherry pickers, windmills, low slow squat, tempo merkins THE THANG: old school Dora: 100 merkins, 200 squats, 300 LBCs. Wrapped up the Dora and jogged over to the track. At the…
THE BALLROOM · TUE MAY 19
Post CSAUP FOMO
15 showed up for ao-the-ballroom for a not moderate (thanks to Barry Manilow for the motivation) as there were a handful of csaup-may-2026 participants this morning. - Honky Tonk is living in the current shadow of his…