backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
417 backblasts mention “Grout”
OCT 31, 2024
Backblast! Hills with an airborne ending
Plank variety to downdog<>updog Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B. 0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
6@6 · OCT 26, 2024
Backblast! Run run runaway
Ran to QT and back. The rough terrain post Panera was mad max like
BLOCK PARTY · OCT 22, 2024
Backblast! Figure it out
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground. THE…
SWEEP THE LEG · OCT 21, 2024
Backblast! Lieutenat Dan's Braden Speedsters
WARMUP: Mosey to Braden Pool 20 SSH THE THANG: Simple winkie to prep for running season. Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan's @ each) 1. Braden Pool 2. 160 & Braden Pkwy 3. 160 & Emory Ln. **4 loops &…
SNAKE PIT · OCT 15, 2024
Backblast! What a stupid idea- what time do we sta
WARMUP: 45 SSH, 10 windmills, plank and some stretching THE THANG: 4 corners (in a rectangle) PARTNER WORK First lap Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase…
SEABISCUIT · OCT 8, 2024
Backblast! Back to Massey
Nice cool breezy morning for a stroll through Massey. Great to be on the eastside as the expansion rolls on. Time Machine got the watch alert for NO SCHOOL TODAY. Enjoy that! Prayers for @clickbait and all who have been…
THE RANCH · SEP 29, 2024
Backblast! Ranch REN and stimpy
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SEP 27, 2024
Backblast! Wind & Rain & Grant Farm Dr.
WARMUP: SSH, Hillbilly Walkers THE THANG: Mosey to Grant Farm Dr. The Pendulum 5 Bombjacks at apartments 25 Merkins at stop sign 5 Bombjacks at apartments 25 Plankjacks at Firestation Count down by 5 reps each round. 5…
SEP 25, 2024
Backblast! Week 3 Iron Pax
Week 3 Iron Pax
SWEEP THE LEG · SEP 23, 2024
Backblast! No mercy
WARMUP: N/A - prerun if ya want to THE THANG: Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do…
6@6 · SEP 21, 2024
Backblast! Do you remember? the 21st day, Septembe
WARMUP: redbull THE THANG: running MARY: had a little lamb ANNOUNCEMENTS: yes COT: yes
SEP 20, 2024
Backblast! IRON PAX 2024 WEEK 2 - FRIDAY
WARMUP: THE THANG: Iron Pax 2024 - Week 2 - Friday MARY: ANNOUNCEMENTS: COT:
SEABISCUIT · SEP 17, 2024
Backblast! Huntington Farms Out-and-Back
Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main…
TRAINING GROUND · SEP 16, 2024
Backblast! Training Ground
WARMUP: Nope THE THANG: 4 men, 4 rucks, (2) 60lb sandbags. Head to Baxter for the Berkshire Heights loop rotating on/off the bags every ~6mins. Then, head to the hill entering into the Colosseum for yes, a reverse hill…
SEP 16, 2024
Backblast! 75mins, a little complexity, a lot of e
The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider: - Split the group if needed. - Predetermine a good distance for the Mode of…
SEP 13, 2024
Backblast! Iron Pax 2024 Week 1 - Friday
WARMUP: Run to dropoff area: 15 SSH IC 10 Windmills 15 Low Slow Squat IC 15 Cherry Pickers IC Mosey into parking lot: 15 Imperial Walker IC 15 Hillbilly Walker IC Mosey back to start: 3 Burpees OYO THE THANG: Iron Pax…
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
TRAINING GROUND · SEP 8, 2024
Backblast! Berkshire - Heavy S#%
WARMUP: THE THANG: Baxter loop down Berkshire to QT. Shared a #30 and a #40 MARY: ANNOUNCEMENTS: COT:
SEP 6, 2024
Backblast! IronPax 2024 Week 0 - Friday
WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer goes off, do 5…
THE RANCH · SEP 5, 2024
Backblast! Not Much Running Wild At The Ranch
WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins THE THANG: With just…
CLYDESDALES · SEP 4, 2024
Backblast! The hump day run(s)
WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter THE THANG: 4ish mile route - head across I77 and take…
SEABISCUIT · SEP 3, 2024
Backblast! Seabiscuit - Fairway Route
WARMUP: Needs Improvement or None THE THANG: Fairway Route - Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” intersection at Banks Rd…
THE COACH'S BOX · AUG 29, 2024
Backblast! Next Play!
My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before... WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers Then met with the…