backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
171 backblasts
THE COACH'S BOX · THU MAY 14
Cinder blocks of fun
WARMUP: - Moroccan nightclub - Imperial walker - Hillbilly walker - Windmill THE THANG: - 15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins - 15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups …
THE COACH'S BOX · THU MAY 7
Tic Tac chain/Cindie
WARMUP: usual stuff, emphasis on shoulders First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk 1. Dora-1: Partner moseys out & back for swap… complete the following: 1. 50 Ch-ickle Pointers…
THE COACH'S BOX · THU APR 30
Four Corners of Pain
WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field. THE THANG: Master Circuit 4 Stations: 1- 20 shoulder taps, 25 lbcs, 30 mountain…
THE COACH'S BOX · THU APR 23
Tires and blocks extravaganza
WARMUP: 1 lap around the field block carry: - Bear hug, over the back, shoulder, block overhead - 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH THE THANG: 5 stations: Timer - shoulder…
THE COACH'S BOX · THU APR 16
Letting Go
WARMUP: - Moroccan Night Club - Windmill - Imperial Walker - Cherry Pickers THE THANG: - Bucket of fun - 50 sec exercise 20 second rest - Archer Merkins - Squat Kicks - Shoulder tap - Burpees - Goblet Squat - Jump Rope…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
THE COACH'S BOX · THU MAR 26
Three lessons for leadership
WARMUP: mosey to high school faculty lot and do the following exercises I/C Windmills Cherry pickers Imperial walkers Seal jacks THE THANG: Dora on the hill Mosey to the top of the hill of 21 100 Burpees - switched to…
THE COACH'S BOX · THU MAR 19
Backblast! Mental Health Battle
Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder…
THE COACH'S BOX · THU MAR 12
Backblast! Warm Morning in March
Thursday 3/12/26 Coach’s Box. 0500-0530 Workout Soundtrack: Amazon Music Playlist: ”F3 Warm Morning in March” Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls. Mosey to Suplex’s F3 sign by Suplex’s old…
THE COACH'S BOX · THU MAR 5
Backblast! Ladders and The Queen
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey THE THANG: start at goal line. Run to 10 - do the exercise - run back - do the burpee… run to 20…. Ladder: 10 - big boy situps 1- burpee 20 …
THE COACH'S BOX · THU FEB 26
Backblast! Playing with Bricks at the Box
WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover. THE THANG: Had 3 JWebbs planned, only completed 2 1st JW - 1:4 ratio finishing at 10:40…
THE COACH'S BOX · THU FEB 19
Backblast! (Relationship) Malpractice Insurance
Warm up, : SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s, WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee Thang: run & gun accumulator… Mosey, keep adding an exercise. - 1) 5 Lt. Dan-Ohnos - 2) 20 LBC - 3) 10…
THE COACH'S BOX · THU FEB 12
Backblast! Back to the 90d
Warmup Liberty gauntlet SSH Imp Walkers Hillbilly Walkers Low slow squats Merkins Broga Bear crawl Indian run The 90s Do Do Do Dora 90 merkins 90 Carolina Dry Docks 90 Squats 90 Lunges 90 LBCs Longest yard 10 yard you…
THE COACH'S BOX · THU JAN 29
Backblast! Patience is a Virtue
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder…
THE COACH'S BOX · THU JAN 22
Backblast! Was Cindy Lauper, Ended up being solo
I was the only one working out, so I scrapped my plans and did a few laps around the marching band skillet and mixture of LBCs, merkins, merkins against the brick post, and bench dips. Soundtrack: Amazon Music Playlist…
THE COACH'S BOX · THU JAN 15
Backblast! 3 Man Relay
WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse…
THE COACH'S BOX · THU JAN 8
Backblast! The width
WARMUP: :white_check_mark: THE THANG: move around and do a lot. MARY: not much. Made it back for 10 burpees at the close ANNOUNCEMENTS: :white_check_mark: COT: discussion on candor
THE COACH'S BOX · DEC 18, 2025
Backblast! The skillet; Hope&Joy
WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice) THE THANG: Start at one end of the skillet run 10yds and do an exercise. Ladder across…
THE COACH'S BOX · DEC 11, 2025
Backblast! 7 of Diamonds / Fatherhood
We had a 7 of Diamonds workout in the band lot. 7 burpees at each corner(28) 14 Merkins each corner (56) 21 LBC’s each corner (84) 28 squats each corner (102) 21 LBC’s each corner (84) 14 merkins each corner (56) 7…
THE COACH'S BOX · DEC 4, 2025
Backblast! Modified Belle Ringer
WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start. THE THANG…
THE COACH'S BOX · NOV 20, 2025
Backblast! The Box
WARMUP: No warmups at the Box! Get after it. THE THANG: Repeat previous Rounds before doing next Round 1: 5 burpees Walk Yards 0-10 10 Goblet Squats Round 2: Lunge Walk Yards 10-20 10 OH Press Round 3: Murder Bunnies…
THE COACH'S BOX · NOV 13, 2025
Backblast! Cindy carry walk.
WARMUP: THE THANG: carried Cindy’s for 30 min while walking and talking. MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · NOV 6, 2025
Backblast! 45/15 Gear Fiesta @ Da Bahx
WARMUP: The usual suspects & a bit of Ye Olde "Stretchy-stretch" THE THANG: 3 rounds of ~ 15 min. gear/pain... then ~ 5 min. Convo. on the Queen Round-1: 3 pax take on Burning Skidmark Switch positions each side of the…
THE COACH'S BOX · OCT 30, 2025
Backblast! Modern-day Warriors
Two of us four-cornered the band lot and discussed modern-day warriors. Here’s what we did: Warm-Up - Jog around the football field - Stretches - 10 Imperial Walkers (IC) - 10 Windmills (IC) The Thang 4 Corners - Corner…