backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
622 backblasts mention “Mainframe”
DEC 13, 2024
Backblast! The Triangle
WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for…
DEC 13, 2024
Backblast! The Triangle
WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for…
THE RANCH · DEC 12, 2024
Backblast! TB12 4-Square
WARMUP: SSH, IW's, CPickers, HWalkers all IC THE THANG: Appetizer: - Buy-in: 5 Lt. Dan ( - OYO - To end of lot: Cocaine Bear Crawls - Every powder-lines x 2 merkin each… - Cash out: 5 Lt. Dan Salad: Dribble and Pain …
ALCATRAZ · DEC 7, 2024
Backblast! No more burpees….sort of.
WARMUP: mosey to fire station lot Windmills, low slow squats, imperial and hillbilly walkers and seal jacks all in cadence with a few burpees in between exercises - but just a few. YHC said no more burpees - but YHC…
DEC 6, 2024
Backblast! Tour de Dora
WARMUP: mosey to tour the different dora stations THE THANG: Dora with 80 of each - calf raises and flutters run in between. Mosey to next station with 80 squat and diamond merkin. Mosey to next station with 80 step up…
THE RANCH · DEC 5, 2024
Backblast! The Return
WARMUP: Parking Lot Mosey: 20 SSH IC, 10 Windmill IC Mosey to American Flag Pole: 10 IW IC, 10 HW IC THE THANG: Run lap around drop-off loop, returning to flag pole - 25 Merkins Run lap around drop-off loop, returning…
KITCHEN SINK · DEC 2, 2024
Backblast! Ranger Merkens
WARMUP: YOG with stretches mainly to the groin region THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts. Dora - Ranger Merkens 75, Overhead Press 75, farmer carry to other side of…
CURRAHEE · NOV 26, 2024
Backblast! Smorgasbord of fun
WARMUP: Mosey around school. IWx15, HWx15, Windmill x12, Plank (6”, honeymooner, down dog and pigeon) THE THANG: Partner up: 6 exercises with partner 2 Farmers Carry 100 yards and overhead carry 100 yards. Other partner…
CLYDESDALES · NOV 22, 2024
Backblast! Running in the rain
We ran in the rain.
THE RANCH · NOV 21, 2024
Backblast! Final Countdown
Temps dropped a bit so the plan was to keep us moving to stay warm. WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, &…
CURRAHEE · NOV 19, 2024
Backblast! Post-Marathon Ruck Work
WARMUP: dynamic plank and upward<>downward dog... we even flipped our dogs and thrusted our hips towards the sky THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls…
6@6 · NOV 16, 2024
Backblast! 6@6
WARMUP: no THE THANG: running MARY: no ANNOUNCEMENTS: no COT: pre
NOV 15, 2024
Backblast! 3 lessons from Sugar Daddy
WARMUP: Jog to the barber shop - various exercises in cadence - windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch - then PAX we’re off for a trip to the dumpsters THE THANG…
THE RANCH · NOV 14, 2024
Backblast! Leg Day
Quick warmup on this rainy morn we did a shout out to trucker with some windmills and another shoutout to Kielbasa for some Polish Mating Dancing :man_dancing: and we were off. Headed to the car loop for some Dora…
CLYDESDALES · NOV 13, 2024
Backblast! Great day for a run
WARMUP: none THE THANG: some ran trails and some did a Sam Smith/Baxter loop MARY: ANNOUNCEMENTS: COT: prayers for Cobra Kai family, Praise for Luca’s 14th B-Day!!
CURRAHEE · NOV 12, 2024
Backblast! Ruck to the border
Five guys ventured through the backstreets of Tega Cay to the border of NC. Lots of discussions of food and date night spots.
ALCATRAZ · NOV 9, 2024
Backblast! Up and Down
WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff. THE THANG: Indian run to pull up boards 6 does 2…
NOV 8, 2024
Backblast! Humid in November
WARMUP: Ran a lap Reviewed F3 motto and core principles SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill The Thang: Part 1: 20 - Bulgarian Pistol Squats Wall sits while each PAX Cubbie Crawls across the street and…
CLYDESDALES · NOV 6, 2024
Backblast! A tropical misty hill of a good time at
WARMUP: tried to do SSH, but the Pax just wanted the route THE THANG: south Munn Loop, South on Munn, East on Harris, north on Jackson, west on 160 MARY: ANNOUNCEMENTS: Sign up for FREE 4.01k Run…
6@6 · NOV 2, 2024
Backblast! 6 @ 6
YHC rolled in at 0559 after cruising the route and looking for potholes. Few went that way …. Trail running, street running and walking occurred.
THE RANCH · OCT 31, 2024
Backblast! By way of instruction... The Ranch. Hal
WARMUP: How do you know you're just getting started? Well, Band Camp tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what…
6@6 · OCT 26, 2024
Backblast! Run run runaway
Ran to QT and back. The rough terrain post Panera was mad max like
SLOW BURN · OCT 25, 2024
Backblast! No Run Broga
Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is We did a brief broga…
CLYDESDALES · OCT 16, 2024
Backblast! Clydestrails
THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter COT: Ball of Man-Closing Prayer