backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
332 backblasts
THE BALLROOM · NOV 25, 2025
Backblast! Lucky Sevens
Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs). Ran to the benches and did: step ups, derkins, butt touch squats…
THE BALLROOM · NOV 18, 2025
Backblast! Sawdust returns
The Ballroom was Grand. Bassomatic, thank for pulling me out of retirement... Bassomatic, Tank, Honkey Tonk, Fogherty, and Saw dust performed rounds of: 1) 400 m runs 2) 20 Yard Shuttle Runs 3) 90 pond Sled Drag Carries…
THE BALLROOM · NOV 11, 2025
Backblast! It is what it is!
As is typical of YHC, I wanted to do some ladder work at the Ballroom to keep the Pax moving today so I researched old backblasts for ideas. While not original, I love reading the old backblasts to see the Pax, the…
THE BALLROOM · NOV 4, 2025
Backblast! The Waltz
WARMUP: Mosey over near field SSH, windmill, Broga, butt kickers, high knees, low slow squat, merkins Kept moseying over to bball courts for a few defensive slides and then down to the elementary school. THE THANG…
THE BALLROOM · OCT 28, 2025
Backblast! Pick a card
WARMUP: usual SSH, windmills, stretching, imperial walkers, hillbilly walkers THE THANG: we did a little mosey to the back of the school for a little wall sit while pax would take a sprint up the stairs all…
THE BALLROOM · OCT 21, 2025
Backblast! Kidney stones or not!!!
Bitcoin was nursing a kidney stone but he showed anyway. Accountability at its finest. We all took turns leading it was a solid Q
THE BALLROOM · OCT 14, 2025
Backblast! Training the Neglected Muscle Groups
Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC)…
THE BALLROOM · OCT 7, 2025
Backblast! Broken doesn’t mean stop
WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning. Started out with: SSH, windmills, cherry…
THE BALLROOM · SEP 30, 2025
Backblast! Fellowship at Ballroom
WARMUP: stretching and mobility THE THANG: 800meter run 50 dips 100 merkins 150 squats 800meter run MARY: core ANNOUNCEMENTS: COT: prayers for old bay co worker who suddenly passed away yesterday. For his wife and…
THE BALLROOM · SEP 23, 2025
Backblast! Moderately Moderate
It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown. We did a quick warmup and we were off. We moseyed over to the bridge for a thing I like to call the bridge of moderate…
THE BALLROOM · SEP 16, 2025
Backblast! I like legs!
WARMUP: -windmill -ssh -imperial walkers -hillbilly walkers -yoga flow: fwd fold - down dog- plank-6” - updog Mosey around back Wall sit and take turns running stairs Lunge walk across bridge to flagpoles THE THANG…
THE BALLROOM · SEP 9, 2025
Backblast! Coupon Collectors Anonymous
YHC provided the disclaimer and we got after it. Warm-Up: - Stretching (hams & calves) - Imperial Walkers - Mosey to the back wall → peoples chair with escalating 10-counts. The Thang: - Bear crawl halfway, lunge walk…
THE BALLROOM · SEP 2, 2025
Backblast! Dancing in Cadence at the Ballroom
WARMUP: SSH, Merks, Mosey, Squats, Imperial Walkers, WAM, Plank Jax, Light Stretch. THE THANG: 6 exercises with increasing reps each round (5,10,15) with a mosey across the bridge walkway towards the turf football…
THE BALLROOM · AUG 26, 2025
Backblast! 4 horsemen
The four Horsemen took to the parking lot at the ballroom. We contemplated rocking but opted not to go that route. We took a little mosey over to the back parking lot did a little warm up with some size straddle hops…
THE BALLROOM · AUG 19, 2025
Backblast! Brought to you by the number 14
Shared a quick message that we are not at the center of our universe. I’ve had lots of changes come my way in 2025 (some expected & some unexpected) and my decision making was made easier when I realize that I needed to…
THE BALLROOM · AUG 12, 2025
Backblast! Grab hold of an Expensed Footlong and l
'Twas a damp, but not raining, morning and a group of elder statesman of The Fort came together to discuss rising prices and the good old days. A trip past a few light poles with merkins and squats got the blood…
THE BALLROOM · AUG 5, 2025
Backblast! Have you ever seen the rain ? ?
WARMUP: Classic COP with 5-8 exercises with a mosey THE THANG: Tabada with 25 sec move 12 sec rest 4 rounds of 2 sets 1 merkin 2 big boys 3 SSH 4 flutters 5 burpees 6 leg lifts 7 sumo squats 8 American hammers 9 monkey…
THE BALLROOM · JUL 29, 2025
Backblast! Good Times
WARMUP: IW, HW, LSS, SSH, Merkins, MNC THE THANG: 5 rounds of 3 broad jumps and 4 lunge walks Miserable Mile - run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4…
THE BALLROOM · JUL 22, 2025
Backblast! Ballroom Tues 7-22
WARMUP: yes THE THANG: escalating 4 corners, wall stuff, Jack Webb, suicides, all kinds of good stuff MARY: yes, 2 exercises, my timing was impeccable ANNOUNCEMENTS: Yes, The Barry being the highlight of the…
THE BALLROOM · JUL 15, 2025
Backblast! Ice Cream Cones at Ballroom
WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax) Cone work - Four Corners with 2 exercises at each…
THE BALLROOM · JUL 8, 2025
Backblast! Peer Pong
WARMUP: mosey, windmills, Moroccan nightclubs, mountain climbers, curtesy lunges, low slow squats THE THANG: 10 merkins, 20 curtesy lunges, 30 LBCs rinse and repeat then take a lap. 10 derkins, 20 squats 30 box cutters…
THE BALLROOM · JUL 1, 2025
Backblast! Salsa & Merengue Dance Moves
Warmup: SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter The Thang: 1. Ballroom Blitz (AMRAP) Set up 4 corners: Corner 1 – 10 Merkins Corner 2 – 20 Squats…
THE BALLROOM · JUN 24, 2025
Backblast! Shirts on
Good Q 4 corners. Hot stuff. burpees were done. Stayed on cement it’s cooler. Mark Nestel has the details.
THE BALLROOM · JUN 17, 2025
Backblast! SIX OLD MEN EXERCISING AT 5:15
WARMUP: Disclaimer, mosey the front of the car line for COP THE THANG: COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15…