backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
292 backblasts mention “Hominy”
BUSHWOOD · FEB 5, 2025
Backblast! 25/25 at Bushwood
WARMUP: SSH Imp Walkers Moroccan Nightclubs Michael Phelps Merkins Brings THE THANG: Mosey to parking lot Bear crawls with compounding mountain climbers (2 every 2nd spot additive) and merkins (1 every 2 one spot) Dora…
SNAKE PIT · FEB 4, 2025
Backblast! Simply complex
WARMUP: merkins. Squats. Swings. Snatches. THE THANG: Dora with Four different kettlebell complexes while one partner does a static hold. Round one - 14 rounds of 10 Merkins and 10 swings partner planks until you…
THE YARD · FEB 1, 2025
Backblast! The Joker’s Wild With Burpees
WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH, THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Run…
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…
BUSHWOOD · JAN 29, 2025
Backblast! The shank at Bushwood
WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins High knees, Karaoke’s, Lunges THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x 10 Jump squats, 10…
THE YARD · JAN 25, 2025
Backblast! Repeat till Failure
WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence…
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 YARD · JAN 18, 2025
Backblast! God Bless Saturday
WARMUP: SSH Imperial Walker Hillbilly Walker Low slow squat Merkins Honeymooner Downward dog THE THANG: Indian run with 3 merkins then sprint 1776 workout 17 merkins 76 squats 17 CDD 76 LBC 17 Mike Tyson’s 76 Lunges 17…
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…
AMERICAN JACKAL · JAN 13, 2025
Backblast! Trump!
Did a workout. Did I do this correctly, Justin?
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…
BUSHWOOD · JAN 8, 2025
Backblast! Hootie & the Bushwood
WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View. THE THANG: 80-160-240 Dora - 80 Merkin …
SEABISCUIT · JAN 7, 2025
Backblast! A return out east
WARMUP: Jog THE THANG: Jog and Run some more into Massey - and out and back was done by all and in a construction free zone no less. In Fort Mill, that’s saying something. The route as into Massey via Neff to Dudley, to…
AMERICAN JACKAL · JAN 6, 2025
Backblast! Bounty Hunter return to the gloom
Bounty Hunter (Slackless) had far too few coupons and led us through a "pass the weights around" board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence. My man Bounty was a…
THE YARD · JAN 4, 2025
Backblast! New Year’s Lessons and a triumphant ret
WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing. Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs…
SLOW BURN · JAN 3, 2025
Backblast! Starting the new year with a haunted an
WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill THE THANG: Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play…
THE YARD · DEC 30, 2024
Backblast! Merry Christmas, ya filthy animal
Mosey, At each stop, Ask the Question– If correct, do the exercise listed. If incorrect, 5 Burpees then do the exercise · How many ghosts show up in “A Christmas Carol?” - Four – 10 SSHs (IC) · In “A Christmas Story,”…
DEC 26, 2024
Backblast! 30’s
WARMUP: SSH, Windmill, IW, HW THE THANG: Run lap around field, 30 Merkins Run lap around field, 30 LBC’s Run lap around field, 30 squats Rinse & repeat until 5:30 5:30am - 6am 3rd F discussions MARY: No ANNOUNCEMENTS…
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
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
THE YARD · DEC 21, 2024
Backblast! 12 Days of Yardmas
We did some warmup and then went into a 12 Days of Yardmas board of pain Complete first exercise and run a lap. Next exercise and the first and run a lap. Repeat ladder style. Extra points to sing 12 days of Christmas…
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…
BUSHWOOD · DEC 18, 2024
Backblast! 12 days of Christmas
WARMUP: SSH Moroccan Nightclub Imperial and Hillbilly Walker Merkins Broga THE THANG: Bear crawl Indian run (3 merkins then run to the front 1 lap around the island) 12 days of Christmas 1 Burpee 2 Mike Tyson’s 3 Lunges…
AMERICAN JACKAL · DEC 16, 2024
Backblast! Rosie’s American Jackal circle time
WARMUP: Mosey down the hill, excessively long high knees and karaokes, merkins, SSH, Windmills, Cherry pickers and Moroccan night clubs THE THANG: 3.5 rounds of: 7 exercises, 45seconds of work per exercise, then rotate…