backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
313 backblasts mention “Goose”
AMERICAN JACKAL · SEP 9, 2024
Backblast! Inaugural Jackal
WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission. THE…
SLOW BURN · SEP 6, 2024
Backblast! Old School Weinke in a Sandwich baggie
WARMUP: Standard Old School SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25 THE THANG: Mosey to Indian restaurant lot, circle…
LAZARUS · SEP 5, 2024
Backblast! B.O.M.B.
WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater. THE THANG: We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes…
LAZARUS · AUG 29, 2024
Backblast! We arent the 95%
WARMUP: mosey, inch worms with merkins, lunges and squats. THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints. MARY: more flutters and merkins ANNOUNCEMENTS…
BUSHWOOD · AUG 28, 2024
Backblast! Waxed at Bushwood
WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner THE THANG: 11’s on a big hill- merkin and squats Mosey back to COT for board of pain w music. 5 exercises x 30 Reps of everything. Tons…
LAZARUS · AUG 22, 2024
Backblast! Black Betty Merkin Marathon
WARMUP: basically warmup with some broga THE THANG: moseyed To a hill for 11’s, back to COT for a board of Pain. Three rounds of five exercises and 3@ Reps each MARY: we did do push ups to every time black Betty was…
BUSHWOOD · AUG 21, 2024
Backblast! Bubbles short run
WARMUP: 20 side Stratal hop, mosey to loco THE THANG: partner Dora: 100 merkins, 200 big boys, 300 flutters. Ab circle: flutters, hello Dollie’s, box cutters, big boys, lbc. Up down sprints 10x return to cot MARY…
AUG 19, 2024
Backblast! #eastwardexpansion - OTB with PLC
- Partner Bear crawls and running. - nuR uphill - bball court legs: squat variety and lunge walk - Life’s a bench: chest and upper body burner - Jailbreak - Mary Parking Lot Coffee (PLC) post-COT
LAZARUS · AUG 15, 2024
Backblast! What is the mission of F3
WARMUP: yes, mission of F3 THE THANG: parking deck misery MARY: N ANNOUNCEMENTS: Y COT: Y
LAZARUS · AUG 1, 2024
Backblast! summer camp
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers) THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to…
SWEEP THE LEG · JUL 30, 2024
Backblast! Upper body around the circle
Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps. Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD. Run back to…
LAZARUS · JUL 25, 2024
Backblast! Silver Screen Sweat-Fest
VQ?: No WARMUP: MNC’s x 25 5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, HillBillyWalkers, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes…
THE HIVE · JUL 19, 2024
Backblast! Sublime KB Tabata No Wind, No Problem S
WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers. I continued with: - Windmills - Cherry Pickers - Peter Parker’s - Dying Cochroaches THE THANG: Tabata workout: 1…
LAZARUS · JUL 18, 2024
Backblast! Captain Therkin to the rescue
WARMUP: Mosey to front of movie theater SSH, Imperial Walkers, Moroc NC, British NC, Seal Claps, Overhead Claps- nice shoulder burn after that series, Calf stretch, Runners Pose, down/up dog, merkins THE THANG: Main…
SWEEP THE LEG · JUL 15, 2024
Backblast! Sweep the Sweat
I hot a sweaty morning at STL. Shirts were popping off before we started running. Simple circuit route: 1st Stop (South State Bank) - 7 HR Merkins, 15 CCDs 2nd Stop (Kuester Mgmt) - 7 Lunges, 15 Squats 3rd Stop (TC…
SWEEP THE LEG · JUL 1, 2024
Backblast! Sweepin' like it's 1776
Hot Humid July in SC pre-run with Grout and Re-tread. WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence…
LAZARUS · JUN 27, 2024
Backblast! Boot-Camp
WARMUP: Merkins, Moroccan Night club, Side Straddle-Hop THE THANG: MARY: LBCs ANNOUNCEMENTS: Read your news letter COT: prayers and Praises 4 members of PAX
LAZARUS · JUN 20, 2024
Backblast! Goose’s B-Day
WARMUP: We started off with 49 SSH in honor of my birthday. We did a few more warm up exercises then got to it. THE THANG: I decided to add 4 and 9 to give us 13 reps of each exercise. We mosed to the lower parking lot…
LAZARUS · JUN 13, 2024
Backblast! Need for speed
WARMUP: the usual suspects, we added, Phelps to the usual Windmills, Pickers, low and slow squats, imperial walkers, hillbilly walkers. Plank with Peter parkers, Parker Peter’s THE THANG: couple webs! Moseyed over to…
THE FORT · JUN 9, 2024
Backblast! An un”fort”unate series of events
Warmup SSH Windmills Imp walkers Hillbilly walkers Michael Phelps Plank- yoga stretches Merkins Carolina dry docks Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear…
LAZARUS · JUN 6, 2024
Backblast! Redstone Showdown
WARMUP: 15 "latecomer" burpees Side-straddle hops Big arm circles Michael Phelps Sumo-Squats Don Quixote Mosey THE THANG: 10 / 20 / 30 reps in pairs Base 1: Merkins with fist-bump Base 2: Bobby-Hurleys Base 3: Big Boy…
SWEEP THE LEG · JUN 3, 2024
Backblast! Dave Gibson hates you hills
VQ?: No WARMUP: 4:45 Pre Run THE THANG: Dave Gibson Hills 25 Merkins (Dave Gibson and Ben Casey) 25 Squats (Entrance to Gold hill school complex) 25 LBCs (Gold hill teachers parking lot) Go back up Dave Gibson Hill …
LAZARUS · MAY 30, 2024
Backblast! Billy Madison Merkins
VQ?: No WARMUP: SSH Imperial Walkers Hillbilly Walkers Cherry Pickers Mountain Climbers Merkins Broga Mosey to Redstone Theater THE THANG: Billy Madison Gauntlet 10 sets and run to 4th island and back You then repeat…
LAZARUS · MAY 24, 2024
Backblast! Monkey in the middle
WARMUP: ssh, windmills, pickers THE THANG: Teams of three pax. One pax starts on exercises at one end of lot lined up in row of parking spaces. Second pax runs to far end of lot about 100 yards and starts SSH, 3rd pax…