backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
233 backblasts mention “Cherry Pie”
RING OF FIRE · AUG 6, 2025
Backblast! Game plan for life…How to Q
WARMUP: Have a plan when Qing THE THANG: Pregame 1. mission 2. Core principles 3. Post frequently 4. Accept the opportunity to lead 5. Know the AO 6. Prepare appropriate workout. Have a plan and don’t Q it if you can’t…
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…
FLIGHT PLAN · AUG 4, 2025
Backblast! Recovery is Required
loops of the Baxter green. Slack giving me fits so that's all you get. You shoulda been there. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORT · AUG 2, 2025
Backblast! Coupon Savings
WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching. THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey…
SLOW BURN · AUG 1, 2025
Backblast! Gen X'er Beatdown
WARMUP: All the classics THE THANG: Wall Sits Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds 7's on the Hill Mountain Climber and Merkins In the Chick-fil-a…
BUSHWOOD · JUL 30, 2025
Backblast! Sleep Deprivation
WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance…
FLIGHT PLAN · JUL 28, 2025
Backblast! To go where none have gone before
WARMUP: THE THANG: out market towards the river district. Turn right on gardenia, first right on morris hunt. Go all the way to the end, turn around and head back. Next left on downing, follow until it ends at the…
THE FORT · JUL 26, 2025
Backblast! Repeat post
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up. Various counts from 10-20 Shoulders Moroccan Night Clubs Overhead Claps Arm Circles…
JUL 26, 2025
Backblast! Adopt a Highway - 3rd qtr 2025
WARMUP: Community Service THE THANG: Adopt a Highway MARY: ANNOUNCEMENTS: COT: 3rd Qtr 2025
SLOW BURN · JUL 25, 2025
Backblast! Real American Crazy Train
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station. - Low…
SWEEP THE LEG · JUL 21, 2025
Backblast! 5,4,3,2,1 Bank Run
WARMUP: THE THANG: Exercises: 1-Burpee 2-Lunges each side 3-Windmill Merkins 4-Penguins each side 5-Peter Parker’s Stops: 5 Banks between STL and Gold Hill Rinse and repeat on the way back MARY: 10 LBC IC ANNOUNCEMENTS…
SLOW BURN · JUL 18, 2025
Backblast! This is the workout that happened at sl
WARMUP: ssh, hb walkers, imp walkers, Abe vigotas, plank time, Peter Parkers THE THANG: the road along the storefronts has 4 crosswalks starting at one end, we ran suicides, with the crosswalks serving as successive end…
FLIGHT PLAN · JUL 14, 2025
Backblast! Fellowship Monday
7 ruckers and 3 runners this morning thru Baxter. All enjoyed immensely. Thank you for your attention to this matter. RPJ Assassin Please sign up for lawn care (link in the newsletter) Trash pickup fellowship is Sat…
SOUL TO SOLE · JUN 19, 2025
Backblast! Waldo where are you?
WARMUP: None ! Got out of the car running to catch up. THE THANG: Ruck to ao-the-coachs-box, show some grit and hall ass back to COT! MARY: She was creepy, saw some dying Cicada movements ANNOUNCEMENTS: The Barry, 4th…
JUN 14, 2025
Backblast! Finding the Way
It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity. We…
FLIGHT PLAN · JUN 9, 2025
Backblast! Old Homestead
We ran past the house where I grew up in Willowbrook.
VARSITY · JUN 6, 2025
Backblast! Primal Screaming
WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly THE THANG: 25 yrd square 4 corners, 25 reps each - Merkins - Big boy sit-ups - Bomb jacks - Goblet squats with Cindy Did 3 rounds…