backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
171 backblasts
THE COACH'S BOX · MAY 8, 2025
Backblast! Volleyball Challenge
Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box” Warmup: - Bear Crawl - Imperial Walkers - Windmills - Merkins - LBC THE THANG: 50-100-150…
THE COACH'S BOX · MAY 1, 2025
Backblast! Leg Day at the Box
WARMUP: It's the Coach's Box, there is no warm-up. Ain't nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste. THE THANG: Moseyed to the hill in front of the school. Time Under…
THE COACH'S BOX · APR 24, 2025
Backblast! Solo yet not alone
WARMUP: Mosey 1 mileish Normal static stretching THE THANG: 5 sets of - 25 pushups - 25 LBCs - 25 squats - 10 dips - 10 chin ups Then met up with ao-soul-to-sole and walked back to their starting point MARY: None…
THE COACH'S BOX · APR 17, 2025
Backblast! A girl named Cindie
Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary.
THE COACH'S BOX · APR 10, 2025
Backblast! Cindy 1, Pusher 0
WARMUP: SSH Windmill Low slow squats High knees THE THANG: Pacer test - if you don’t know what it is, ask your elementary kids or google it. After you are dropped from pacer test move over to cinder block workout Rep…
THE COACH'S BOX · APR 3, 2025
Backblast! Accelerating all 3Fs
WARMUP: short warmup - side straddle hops, planks, and downward dog/ honeymooner stretches THE THANG: 20 minutes - 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120…
THE COACH'S BOX · MAR 27, 2025
Backblast! 30 minutes is enough
WARMUP: 10 ssh, 5 merkin x 3 THE THANG: burpee broad jump and nur suicides to the 30. Plank hold. 30 flutters. Mosey to benches for 10 burpee jump overs. To the pull up bars for four rounds of 5 pull ups and plank hold…
THE COACH'S BOX · MAR 20, 2025
Backblast! Charon’s Galley 2.0 / our Role as dads
WARMUP: SSH, cherry pickers, Merkins THE THANG: MOT #1: Charon’s Galley (4 pax) Alt at each 50 yard increment for Pain Station MOT #2: Other Pax…. Farmer’s Carry 2 Cindies Stations (@ each 50 yard swap) S.1: Tower of…
THE COACH'S BOX · MAR 13, 2025
Backblast! Toxicly Masculine Coaches Box
WARMUP: SSH, Merkins & stuff THE THANG: 4 corners (merkins, squats, etc..) 50 yard sprints alternating w/ burpees MARY: 1-leg LBC complex, other ab-ie stuff ANNOUNCEMENTS: too long ago, probably about stuff that's…
THE COACH'S BOX · MAR 6, 2025
Backblast! 45/30
Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive…
THE COACH'S BOX · FEB 27, 2025
Backblast! Staying in the box at Coaches Box
YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it. WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers. THE THANG: Used the big large box already in parking lot to my advantage. 4…
THE COACH'S BOX · FEB 20, 2025
Backblast! 15 minutes of a good time
WARMUP: Walk done waiting for a delinquent Q THE THANG: Band Parking Lot ladders Merkins LBCs CDDs MOT: Lunge and Bear Crawl 8s Squat SSH Run to 50 yard line in between MARY: None was done ANNOUNCEMENTS: Jaeger COT…
THE COACH'S BOX · FEB 13, 2025
Backblast! For the love of Cindy
WARMUP: 20 SSH, 10 Windmills 15 IW &HW THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf…
THE COACH'S BOX · FEB 13, 2025
Backblast! Receipts/BackBlasts Matter
WARMUP: the usual THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…) Happy- feel free to edit this… MARY: some w Cindy…
THE COACH'S BOX · JAN 30, 2025
Backblast! 30 Fishin Gone / 30 Gone Fishin
WARMUP: SSH, CP, IW, Merkins, All IC Shakira (five each direction) OYO THE THANG: 3stations: cinderblock, fire hose, lap around the parking lot. Rotate upon completion of lap. Round 1 and 2: Firehouse – battle ropes…
THE COACH'S BOX · JAN 23, 2025
Backblast! VQ in The Fort Region
I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wings. The Anchor Bar is a restaurant in Buffalo, NY that is famous for the first place to serve chicken wings as we know them today. More on…
THE COACH'S BOX · JAN 16, 2025
Backblast! Unity- that’s a unity!
WARMUP: F3 Tabata Workout (20 minutes) Started off pulling up UNITY- Queen Latifah to set the tone - Warm-up (5 min) 20 SSH IC - Imperial Walkers and Hillbilly walkers(10x) - Mike Tysons (10x) - LBCs (10x) - Flutter…
THE COACH'S BOX · JAN 9, 2025
Backblast! 30/30 Hominy Time - Blind Melon soundtr
30/30 Format. Q for first 30 minutes 1st F: Hominy Q for second 30 minutes 3rd F: Bitcoin WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank THE THANG…
THE COACH'S BOX · JAN 2, 2025
Backblast! Coaching Up
WARMUP: mosey and some imperial walkers THE THANG: 4 corners at each corner 10reps of exercise 1.5 miles in and 40 reps of exercise moves Merkins CDD Squats Dips Diamonds Plank Jacks MARY: ANNOUNCEMENTS: COT: Gecko led…
THE COACH'S BOX · DEC 26, 2024
Backblast! 30’s
WARMUP: SSH, WM, IW, HW THE THANG: Run lap around field - 30 Merlin’s Run lap around field - 30 LBC’s Run lap around field - 30 Squats 5:30a - 6a - 3rd F discussions MARY: No ANNOUNCEMENTS: Yes COT: Yes
THE COACH'S BOX · DEC 19, 2024
Backblast! 3 lessons - 3 stations
WARMUP: Nope - only 30 minutes to get right to it THE THANG: Lesson 1 - He who suffers before it is necessary suffers more than necessary - Seneca Station 1 - burpees and Diamond merkins on the hill - 7’s Mosey to…
THE COACH'S BOX · DEC 12, 2024
Backblast! 30/30 Round 2
It was a crisp morning at ao-the-coachs-box and the Pax were fired up for some 30/30! 1st F Run 10 yard and nur back 5 yards with adding a burpee at every 10 yard line. Lunge every 10 yard and squat. Four corners action…
THE COACH'S BOX · DEC 5, 2024
Backblast! Hot coffee in the throne room
WARMUP: 30 minutes, not enough time… Go straight into beating THE THANG: 1st-F: Some of these in cadence On the twelfth day of Christmas, the Nation gave to me… 12 Low Slow SquatCHes, 11 Hello Dollies, 10 twisting…
THE COACH'S BOX · NOV 21, 2024
Backblast! RoadRash VQ
WARMUP: static stretching, SSH THE THANG: mule-train mosey with mixed slowing-exercises (people’s choice) Dora of squats, lbc’s, etc.., while partner runs to 20/40/60 yards… MARY: people’s choice - included Hello-ladies…