backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
306 backblasts
THE RANCH · OCT 20, 2022
Ab Destruction
Slackblast: Ab Destruction DATE: 2022-10-20 AO: ao-the-ranch Q: Shield PAX: Poppins Conundrum Drop Thrill Saw Dust Mainframe Mark Nestel Barkley Grout Rebound FNGs: 1 RollOff COUNT: 11 WARMUP: SSH, Slow Windmills…
THE RANCH · OCT 13, 2022
Surprise! Lights Special
Slackblast: Surprise! Lights Special DATE: 2022-10-13 AO: ao-the-ranch Q: Cohiba PAX: Poppins Happy Hour Barkley HarryCarry backdraft photobomb Ruby Slippers Jump Shot Grout Saw Dust FNGs: 0 COUNT: 11 WARMUP: Mosey to…
THE RANCH · OCT 6, 2022
Are you Tony Hawk?
Slackblast: Are you Tony Hawk? DATE: 2022-10-06 AO: ao-the-ranch Q: SkateOrDie PAX: Kermit Spectre Conundrum Rebound Senator Tressel, ChangeOrder FNGs: 0 COUNT: 7 WARMUP: - 30-something SSHs - Dynamic stretching on…
THE RANCH · SEP 29, 2022
Ironclad for the Win
WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky. He wrote out the exercises so…
THE RANCH · SEP 22, 2022
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THE RANCH · SEP 15, 2022
Ladders n Webbs
WARMUP: SSH, pickers, windmills, arm circles THE THANG: 10 Rounds Each round add an exercise as we toured the Ranch Rd1 Merkins (10) (total 100) Rd 2, complete rd 1 + Mountain climbers (9) (total 81) Rd 3, complete rd…
THE RANCH · SEP 8, 2022
Remembering Badger
Thirty-five of Fort Mill's finest gathered at Springfield Elementary to honor a brother who left us too early: Matt Giesler, aka Badger. Matt was originally from Wisconsin but made his home in SC with his wife Becky and…
THE RANCH · AUG 25, 2022
I Lost Count - Just Pick A Number
WARMUP: SSH, Moroccan Night Clubs, Cherry Pickers, Held a plank as we waited on Dark Helmet to join the circle of pain, then we did some merkins THE THANG: Picked an old IPC workout 50 Squats 40 Big Boys 30 Merkins 20…
THE RANCH · AUG 18, 2022
Chatter, Krakens, Fellowship more chatter and more Krakens
WARMUP: mosey to playground parking lot - burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly…
THE RANCH · AUG 11, 2022
Impromtu Q
WARMUP: 15 SSH, Windmills, and Moroccan Night Clubs. Run a lap around the campus. THE THANG: TABADA of 1 minute AMRAP then 30 seconds rest. The order was Merkins, SSH, Squats, American Hammers, Suicides, Flutter Kicks…
THE RANCH · AUG 4, 2022
Tour de Ranch
Five men in attendance at The Ranch on another warm humid morning in The Fort. Began with disclaimer and a short mosey run (some high knees). Warmup: SSH (15x I/C) Windmills (10x I/C) Imperial Walkers (15x I/C) Low slow…
THE RANCH · JUL 28, 2022
Over when we say it is!
Warmup-yes Moseying around stopping to build the following sequence. Added an exercise at each stop: 1 burpee 2 bomb jacks 3 jump squats 4 jump lunges 5 Bobby Hurley 6 split squats 7 CDD 8 squats 9 monkey humpers 10…
THE RANCH · JUL 21, 2022
Two for the show
WARMUP: quick mosey to back of Ranch, we did ssh, Windmills, Potato pickers, Al Gore, MNC, merkins, and Peter Parkers THE THANG: cone ladder workout with: burpees (6), alternating plank holds (20), LBC (20), Merkins…
THE RANCH · JUL 14, 2022
The Dirty 21s
WARMUP: SSH, Windmills, Morrocon NC, Merkins, Burpees, Hillbilly Walkers, Overhead Claps, Calf Raises, and Cherry Pickers THE THANG: 21s of Big Boy Sit Ups and Carolina Dry Docks with running in between; Light Poles: 5…
THE RANCH · JUL 7, 2022
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THE RANCH · JUN 30, 2022
Great Pyramid of Dirt and Grass
WARMUP: Mosey towards entrance - circle up and perform following in cadence: goofballs, low slow squat, shoulder taps, updog/downdog, MNCs then mosey back toward field next to CoT THE THANG: Pyramid of Pain- start…
THE RANCH · JUN 23, 2022
Bobby Hurley Hell
We were joined by Deadbolt from the Raleigh area. Got to talk a bit before we started, but gave disclaimer at 0515 and got started. WARMUP; Downward dog/honey mooner SSH (IC - sort of…apparently I had inflection that…
THE RANCH · JUN 16, 2022
Bobber needs gloves
WARMUP: SSH Morrocon night club squats Peter Parker seated surfer THE THANG: Mosey around to the pull up bars. 2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute. Star workout in the field 10…
THE RANCH · JUN 9, 2022
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THE RANCH · MAY 26, 2022
Being Grateful…. And Burpees
WARMUP: Haha no warmup. We ran .25 miles. THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk. Every .25 we did the…
THE RANCH · MAY 12, 2022
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THE RANCH · MAR 31, 2022
Using a Sandbag Timer at The Ranch
IT was a warm windy morning (but dry) as we all gathered at The Ranch. We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night…
THE RANCH · MAR 10, 2022
Monkey Humper Missionary Burpee Beatdown
Raining on and off through the night and into the morning left us with a saturated soccer field as I pulled up to scope out the conditions. Time to pivot from original plan and keep us out of the muck. 4 PAX at 0515…
THE RANCH · FEB 3, 2022
5 PAX