backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
313 backblasts mention “Goose”
AMERICAN JACKAL · NOV 18, 2024
Backblast! Hybrid Theory
WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear…
LAZARUS · NOV 14, 2024
Backblast! 2 stations in the mist
WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter. THE THANG: - mosey round to find cover - 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station - Station 1: …
BUSHWOOD · NOV 13, 2024
Backblast! "Complacency Crusher: No Comfort Zones
Rolled into the AO with four minutes left on the clock, a perfect reminder that sometimes showing up is half the battle—but the other half is leaving any hint of comfort behind. WARMUP: Started with a solid round to…
LAZARUS · NOV 7, 2024
Backblast! The Short Hand
WARMUP: Mosey, Side straddle hops, Windmill, Frankensteins, Murkins THE THANG: Set one: 3X Bear Crawl uphill, look at stars walk downhill DownHill - 20 - Lunges UpHill - 20 - Squat DownHill - 20 - Diamond UpHill - 20 …
AMERICAN JACKAL · NOV 4, 2024
Backblast! Cherry poppin Q with some corners & suc
WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between…
LAZARUS · OCT 31, 2024
Backblast! Halloween House Party
WARMUP: Mosey to the back lot Side Straddle Hop x 25 Windmills x Most ever done Cherry Pickers x 10 Moroccan Night clubs x 10 Merkins x 10 THE THANG: High knees Lunges Nur sprints x 3 Karaoke The Pax pulled exercises…
AMERICAN JACKAL · OCT 28, 2024
Backblast! Tour and More
WARMUP: Mosey to back lot --> WM, CP, HBW, yoga-esque stretch -> Mosey to islands THE THANG: Appetizer --> 10 Big Boys, 15 Merkins, 20 Sumo Squats --> Lunge Walk to next island --> Repeat x 3 Mosey to top of hill via…
LAZARUS · OCT 24, 2024
Backblast! Consistency and Contentment at Lazarus
WARMUP: Run to the movie theater parking lot With lots of mumblechatter in the background... SSH x 30 Windmills x 10 IW x 15 Merkins x 10 Mtn Climbers x 20 Low slow x 15 Dirty McDeuce WAM x 12 Lunges x 12 Big Boy x 12…
AMERICAN JACKAL · OCT 21, 2024
Backblast! 100’s
WARMUP: SSH, Imperial Walkers, Windmill THE THANG: It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test. Thang 1 100 Burbees in 10 minutes . A timer was set for 1 minute intervals…
LAZARUS · OCT 17, 2024
Backblast! A frosty morning for Rosie’s VQ
WARMUP: Mosey 5 minutes to the spot Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each / 10 Burpees before each of 40 Merkins, 40…
BUSHWOOD · OCT 16, 2024
Backblast! Tour of the Bush with Tires and cindys
WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang. THE THANG: Station 1: 20 BBSU, Station 2: 20…
AMERICAN JACKAL · OCT 14, 2024
Backblast! Boot camp
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into…
LAZARUS · OCT 10, 2024
Backblast! Coffee & Tacos
WARMUP: Cherry Picker, SSH, Merkin THE THANG: Mosey to movie theatre: work in one spot and move to the next Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick…
BUSHWOOD · OCT 9, 2024
Backblast! Four Corners of Fun (Pain)
I was calling this Four Corners of Fun, but @libertybiberty called it Four Corners of Pain, so I guess there’s a thin line between fun and pain…LOL!!! I gave a lousy disclaimer then we began the warm-o-rama. Note to…
LAZARUS · OCT 3, 2024
Backblast! Weather Forecast
Parking Deck workout
LAZARUS · OCT 3, 2024
Backblast! The Opera(music from the cinema)
Warm Up, SSH, hillbilly, imperial, low slow mosey to main parking lot Bear crawl to horizontal line, 5 merkins Lunge walk to next horizontal, 5 squats Alternate above motion to curb and back Mosey to front of Cinema…
BUSHWOOD · OCT 2, 2024
Backblast! All in all it’s another brick in the wa
Ran around the high school Climbed walls Learned leadership TBD by Q
AMERICAN JACKAL · SEP 30, 2024
Backblast! Best AI Q yet!
WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it. THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop…
BUSHWOOD · SEP 25, 2024
Backblast! Not a lot of running
Running Some lunges TBD by Q
AMERICAN JACKAL · SEP 23, 2024
Backblast! F3 101
Mission, Principles, Eastward Expansion
LAZARUS · SEP 19, 2024
Backblast! East side continues to GET stronger
We had 10 at ao-lazarus for an East Side continuous to get stronger, with accusations FNG had splashed Merlot!!! pre explanation of Tillers F3 name (Tiller company, a fire apparatus) Followed by Yoga stretching and…
AMERICAN JACKAL · SEP 16, 2024
Backblast! Jackal’s 1st Field Trip
WARMUP: F3 Mission, Windmills and SSH THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank…
LAZARUS · SEP 12, 2024
Backblast! Sprint intervaks
WARMUP: THE THANG: Sprint intervals 1 min sprint 1 min jog 30 reps Merkins CDD Freddy Mercury LBC Flutters Bear crawl 5 burpee Lunge walk Dragon walk 1 Burpee MARY: 3 sets ANNOUNCEMENTS: Mansion ruck COT: Held
BUSHWOOD · SEP 11, 2024
Backblast! FRF 9/11 Tribute 343 challenge
WARMUP: SSH, MNC, Imper. Walkers, Windmills Mosey to Flag Pole, Pledge Allegiance THE THANG: Exercises by Loading docs. In between sets, run over to stair case - up/down/return Exercises: 50 Merkins 50 Prisoner Squats…