backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
450 backblasts mention “Super”
FEB 2, 2023
climbing the mountain in 2023
Slackblast: climbing the mountain in 2023 DATE: 2023-02-02 AO: ao-matterhorn Q: Grinder PAX: Yard Sale Tsunami Straight Up Slow Jams Escargot FNGs: 0 COUNT: 6 WARMUP: - SSH / WM / IW / CP...short mosey THE THANG: - set…
JAN 24, 2023
Four Corners of Fun at Golden Corral
Slackblast: Four Corners of Fun at Golden Corral DATE: 2023-01-24 AO: 1st-f Q: Half Shell PAX: Slow Jams Cubbie Skipper Grassy Knoll, Masterpiece Tsunami Senator Tressel Paint Can Mark Nestel Grassy Knoll FNGs: 1…
COLOSSEUM · JAN 17, 2023
deck of discipline
Slackblast: deck of discipline DATE: 2023-01-17 AO: ao-colosseum Q: Badlands PAX: Sugar Daddy Joe Lyons (F3 Long Duck) Rebound FNGs: 0 COUNT: 4 WARMUP: Mosey toward far lot near Dave Gibson including dynamic warmup …
JAN 3, 2023
KICKING OFF GOLDEN CORRAL IN 2023
Slackblast: KICKING OFF GOLDEN CORRAL IN 2023 DATE: 2023-01-03 AO: ao-golden-corral Q: Senator Tressel PAX: Über Slapshot Skipper Airwolf Slow Jams, Change Order, Pongo FNGs: 1 Gremlin COUNT: 9 WARMUP: Circle up for…
THE FORT · DEC 17, 2022
Superman made me do it
Slackblast: Superman made me do it DATE: 2022-12-17 AO: ao-the-fort Q: Poppins PAX: Drop Thrill Spider-Man HarryCarry darkhelmet Badlands Grinder Tesla81 JWOW FNGs: 0 COUNT: 9 WARMUP: Windmills Cherry pickers Low and…
THE RANCH · DEC 15, 2022
Growing in the Rain
Slackblast: Growing in the Rain DATE: 2022-12-15 AO: ao-the-ranch Q: Grinder PAX: Poppins Grout Olaf Senator Tressel FNGs: 0 COUNT: 5 WARMUP: - mosey to moderate cover - SSH / IW / CP THE THANG: - 12 exercises in pairs…
COLOSSEUM · NOV 29, 2022
2022 Week 48 - Colosseum
Slackblast: 2022 Week 48 - Colosseum DATE: 2022-11-29 AO: ao-colosseum Q: Tesh PAX: Battle Bot Italian Job Joe Lyons (F3 Long Duck) Nikkei NakedAndAfraid, Stock Yard FNGs: 0 COUNT: 7 Warmup with mandatory Cherry Pickers…
BUSHWOOD · NOV 16, 2022
Forget the Spartans!
Slackblast: Forget the Spartans! DATE: 2022-11-16 AO: ao-bushwood Q: Poppins PAX: Vuvuzela Cohiba Bobber Grinder Kermit LTrain Hardwood Cyclops FNGs: 0 COUNT: 9 WARMUP: If you consider an almost 1 mi run with toy…
THE ARMORY · NOV 7, 2022
Slackblast:
Slackblast: It’s only 30 seconds can you last that long DATE: 2022-11-07 AO: ao-the-armory Q: Cornerstone PAX: Cobra Kai crab_cakes F3DaVinci Kermit Sugarbug Vuvuzela Sugar Daddy gekko B.O.B. Straight Up fishstix Grassy…
THE YARD · OCT 29, 2022
Just What the Doctor Ordered
Slackblast: Just What the Doctor Ordered DATE: 2022-10-29 AO: ao-the-yard Q: Senator Tressel PAX: Bitcoin CakeBoss Assassin Twister Barry Manilow White Lightning Mr Clean Anchorman UHaul HarryCarry tater Fogerty Dojo…
SLOW BURN · OCT 21, 2022
Cold + mumblechatter (whiners) = SlowBurn
Slackblast: Cold + mumblechatter (whiners) = SlowBurn DATE: 2022-10-21 AO: ao-slow-burn Q: Barry Manilow PAX: Anchorman NakedAndAfraid Assassin Mark Nestel Weezer Sprocket Boogie Down OldBay Short Sale Bonsai Dojo FNGs…
THE HIVE · OCT 14, 2022
Creative Assembly ( Tesh )
Slackblast: Creative Assembly ( Tesh ) DATE: 2022-10-14 AO: ao-the-hive Q: BearGryllz PAX: Airborne 3D B.O.B. Tesh UHaul Lookout Dojo Kermit FNGs: 0 COUNT: 9 WARMUP: Side Straddle Hops ( 10 ), Diamond Merkins ( 5 )…
AUG 31, 2022
no gears required
WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of…
AUG 17, 2022
That claw thing
WARMUP: Mosey to the Amphitheater THE THANG: Run up the sidewalks to each of the 4 points doing 1 BBSU at the end of each. Run back down the sidewalk to the bottom for 3 burpees. then 2 BBSU and 6 burpees. At the top of…
THE YARD · JUL 16, 2022
Tour of the Yard
If you saw the video, Bowzer is your guy if you need a face/voice for video intro. After committing to a pre-run, I was then a fill in Q, my tail was dragging. Dynamic warm up, back and forth across the lot, a couple…
BLOCK PARTY · JUL 5, 2022
Moist
WARMUP: SSHs THE THANG: (you know the humidity is high when you can feel it hitting your face while you run) Shotgun hill - random facts on the signers of the Declaration of Independence mixed with exercises. Mosey to…
THE YARD · JUL 2, 2022
Leading The Old Men in Circles
WARMUP: Everything in cadence to 10 Windmills, Cherry pickers, M Nightclubs, Imperial Walkers, HB Walkers 2 laps on the track around basketball courts, met around 4 square and did SSHs, calf stretching and groin…
ALCATRAZ · JUN 25, 2022
What the Beep test?
Warm up: SSH 1 burpee IW 2 burpees HW 3 burpees Shoulder Taps 4 burpees Then we ran almost every hill I YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got…
THE BALLROOM · JUN 14, 2022
Sweating on the dance floor
WARMUP: With 75 degree temps and 80% humidity, a warmup wasn’t entirely necessary. We did it anyway. - Windmills (IC) - Overhead claps (IC) - Low slow squats (IC) - This is the point when YHC started to sweat - Moroccan…
BLOCK PARTY · JUN 14, 2022
Over the Hill
WARMUP: Mosey to parking lot at Millstone Park. 25 SSH IC 10 Windmills IC 15 TT IC 15 LSS IC 15 MNC IC Mosey to parking lot at Watson/Williamson. THE THANG: 4 corners for the birthday boy consisting of 40 merkins 40 LBC…
JUN 2, 2022
Airwolf inspired “ciabatta”
WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot. THE THANG: Tabata Time! 2…
MAY 5, 2022
Get the Plank outta here
WARMUP: Shoulder stretch each side Knees to chest 30 yard stretch Front lunge 30 yard stretch Reverse lunge 30 yard stretch Side lunge 30 yard stretch each side THE THANG: Mosey toward the pull up bars on the south side…
APR 15, 2022
All Good at The Swamp
WARMUP: Mosey to Fuji SSH, Imperial Walker, Hillbilly, Mtn Climbers Mosey to Near Death Island One pax runs around the island while other pax exercise -- Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles…
MAR 17, 2022
Everything's Gonna Be Alright
Happy St. Patrick's Day..We had four lucky Pax at Laces In this morning. After the disclaimer, we moseyed to the band practice lot for warm-ups (SSHs, Imperial Walkers, Windmills, and plank stretches). The question of…