backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
171 backblasts
THE COACH'S BOX · OCT 23, 2025
Backblast! Tribute to the Boss
Soundtrack: Amazon Music Playlist: ”The Boss F3 30/30 Playlist” Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls. Mosey to cinder blocks on the other side of campus. Farmers carry two cinder blocks for a…
THE COACH'S BOX · OCT 16, 2025
Backblast! Bags of Fury
We had 5 at The Coaches Box for some fun with Sandbags! Thang: Toss sandbags 10 yards and run a suicide back to the start line. We did that 10 times across the length of the parking lot. Sandbag carry every 10 yards and…
THE COACH'S BOX · OCT 9, 2025
Backblast! Cindy with a Tire Smoke Show
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 · OCT 2, 2025
Backblast! Flag Handoff: New Coach at the Box
Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Mosey to cinder blocks. One lap carrying a cinder block on each shoulder. (This was rough!) Put down cinder blocks. One lap running. 1. Jump Squats with Cinder Block…
THE COACH'S BOX · SEP 25, 2025
Backblast! Frying pan Substi-Q
WARMUP: nope… Just heavy stuff THE THANG: misery involving kettle bells, and sandbags of varying sizes MARY: ain’t got no time for that ANNOUNCEMENTS: read newsletter COT: held mostly in relation to the second half……
THE COACH'S BOX · SEP 18, 2025
Backblast! 4 corner of unity
WARMUP: SSH Windmill Hill Billy Walker THE THANG: Run to 20, nur to 10 - 1 merkin Run to 30, nur to 20 - 2 merkin Until 100 yard Then lunge walk to 10, 1 squat lunge walk to 20, 2 squat To 100 yard line Then 4 corners …
THE COACH'S BOX · SEP 11, 2025
Backblast! Remember 9/11 - Honor The Sacrifice
WARMUP: No. THE THANG: Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m. Start at the parking lot "goal line": Pick up your sandbag, run 20yds, 24…
THE COACH'S BOX · SEP 4, 2025
Backblast! Fathers were Forged
WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10 THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees…
THE COACH'S BOX · AUG 28, 2025
Backblast! Riding the Storm Out
WARMUP: none, we just got after it THE THANG: We had a rowing machine and 6 stations. One pax was always rowing while others worked at their own station. One minute cycles then rotate. Stations included SSH w/bricks…
THE COACH'S BOX · AUG 21, 2025
Backblast! 4-corners with Cindy
WARMUP: - SSH / CP / IW / WM THE THANG: - 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set - 5x man-maker - 10x OH press - 15x flutter press - 20x…
THE COACH'S BOX · AUG 14, 2025
Backblast! The Coaches Box 8-14-2025
WARMUP: - 10 Side straddle hops - 10 Grass-pickers - Plank to down dog, calf stretch’s to sunrise THE THANG: Gear: Rucksack, Sandbag, 2 x Cindy’s - Move to Cindy storage - Load up and move to first corner of the lot by…
THE COACH'S BOX · AUG 7, 2025
Backblast! risk
WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american…
THE COACH'S BOX · JUL 31, 2025
Backblast! Casting a wider net.
WARMUP: Moroccan nightclub Imperial walker Windmill THE THANG: Wind sprints with 5 Side Straddle Hops at the base Bucket of fun - 45 seconds exercise + 25 seconds rest - Merkins - Jump Rope - Side Straddle Hop - Plank…
THE COACH'S BOX · JUL 24, 2025
Backblast! Ruck around coaches box
WARMUP: THE THANG: 2.4 mile ruck with 30lbs MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · JUL 17, 2025
Backblast! Cindy 11s // 5 types of wealth
WARMUP: a short one THE THANG: 1st 30: 4 corner 11s with Cindy 1st corner: thrusters + merkins 2nd corner: curls + jump squats 3rd corner: American hammers + big boys with Cindy 4th corner: overhead squat + single arm…
THE COACH'S BOX · JUL 10, 2025
Backblast! Rosie’s lifts and lessons
WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins THE THANG: 2 rounds - 10 burpees, 10 Grinders, 3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins 3…
THE COACH'S BOX · JUL 3, 2025
Backblast! Tabata plus Imposter Syndrome
4 bootcampers 2 Ruckers at Coaches box. First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school. Each set was based off a base…
THE COACH'S BOX · JUN 26, 2025
Backblast! Juggernaut June-week 4
WARMUP: trot over to starting line of track, and a bit of the old stretchy stretch THE THANG: the impossible Mile: 1/4 mile each of Burpee Broad jumps, walking-lunges, bear-crawl, mosey. Target was 60 minutes, we went a…
THE COACH'S BOX · JUN 19, 2025
Backblast! Juggs June - Week 3
WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins.... all IC THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars... around & back more or less). The catch... Carry a MINIMUM of 100…
THE COACH'S BOX · JUN 12, 2025
Backblast! Juggernaut June-week three
WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers THE THANG: race- Nur /emom For 1 mile, every time the EMOM bell rings, PAX choice of: 25 LBC, 15 plank jack, or 10 flying squirrel. Once 1 mile…
THE COACH'S BOX · JUN 5, 2025
Backblast! Juggernaut June Week-1
WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain. THE THANG: EMOM mile race Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10…
THE COACH'S BOX · MAY 29, 2025
Backblast! 4-Stations for 4-Laws
WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins THE THANG: Sideline to sideline… 10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station 20 Yd: walking twist Lunges w/…
THE COACH'S BOX · MAY 22, 2025
Backblast! Consistency Is a Heavy Lift - Grip It a
:checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –…
THE COACH'S BOX · MAY 15, 2025
Backblast! 30/30 At The Mill
WARMUP: SSH, WM, MNC THE THANG: 4 corners of practice field - Reps of 30 MOT - Mosey Exercises: Merkins, Squats, LBC’s, Monkey H’s MARY: No ANNOUNCEMENTS: yes COT: yes