backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
419 backblasts mention “Half Shell”
JUN 18, 2024
Backblast! 6-18
We celebrated June 18th by doing 6 rounds of a 6 cone lap with 18 reps of various exercises at each cone. The 1st and 2nd F was :fire: and the young buck McGuire learned from all of the elder wisdom in the group. Back…
JUN 14, 2024
Backblast! Flag Day 2024
WARMUP: Plank for Flag Day History 50 SSH 13 Moroccan Night Club 13 Windmill Mosey to fountain in apartment complex. THE THANG: Bear Crawl around the fountain. Up and Down the "Bowl" Run up the hill to Fire Station…
SOUL TO SOLE · JUN 13, 2024
Backblast! Long Ducks story time
WARMUP: THE THANG: 3.5 miles MARY: ANNOUNCEMENTS: HIM camp, newsletter COT:
RING OF FIRE · JUN 12, 2024
Backblast! Track and Field
WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in…
THE COACH'S BOX · JUN 6, 2024
Backblast! D-day at the Coaches Box
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day. Started with a mosey towards the entrance of the high-school. Stopped and did 20 SSH IC 10 Windmills…
JUN 4, 2024
Backblast! The Smokin Lucky 7
VQ?: No WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers THE THANG: Phase 1- Cheese Shredder (2 Rounds) Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count…
MAY 31, 2024
Backblast! Ice Cream Cones
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops…
THE COACH'S BOX · MAY 30, 2024
Backblast! Abs, Abs and more abs
WARMUP: Windmills, Cherry pickers, SSH then mosey THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total Message on Q source topic of Missionality…
MAY 28, 2024
Backblast! Post murph work
WARMUP: Mosey and accessory work THE THANG: Wall work, abs dora and four corners MARY: flutters ANNOUNCEMENTS: HIM camp. Check newsletter COT: yes
MAY 24, 2024
Backblast! Fruits of the Spirit at Stockade
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · MAY 23, 2024
Backblast! Shoulder exhaustion-complete
WARMUP: Mosey-warm-up 51 SSH THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven- ending with 50 yard sprints-NUR 50 and repeat x4 MARY: out of time ANNOUNCEMENTS: 3 events this summer COT…
MAY 21, 2024
Backblast! Pendulums and clocks at Golden Corral
WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers. THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side…
MAY 17, 2024
Backblast! Buckets returned
The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the…
THE COACH'S BOX · MAY 16, 2024
Backblast! Get your what upright?
Qsource Topic: Live Right WARMUP: SSH x 20 (IC) Windmill Mosey to front of school THE THANG: 7's Burpees & Lunges (each leg) Use halfway point on loop to alternate exercise Mosey to pull up bars Stop for wall squat hold…
MAY 14, 2024
Backblast! Soggy Primes
WARMUP: A lap around the parking lot with SSH, windmills, tappy taps, MNC, and LBAC THE THANG: Started with 7s in front of the Indian restaurant. We used the dry patch under the trees by the pet groomer with one BBSU…
MAY 7, 2024
Backblast! It's all about Change
WARMUP: Disclaimer, then mosey to the back of HT. Warm up with mnc, pickers, windmill, Plank, up/down dog. Then mosey all the way around to Walgreens. THE THANG: 4 corners: Walgreens, HT corner, Rita's and Dental group…
MAY 3, 2024
Backblast! Working hard when it doesn't matter
WARMUP: "SSH IW SSH HW"Plank "Shoulder Taps Up Dog Peter Parker Up Dog Mountain Climber"THE THANG: "Mosey to find different walls Wall Sit - 2 burpees down the line BTTW - shoulder taps and australian mountain climbers…
THE COACH'S BOX · MAY 2, 2024
Backblast! Positive Habit Transfer
WARMUP: Mosey to school entrance Merkins x20 Low Slow Squat x20 Imperial Walker x 25 THE THANG: Mosey to the hill at Hwy 21 Entrance 7s Merkins at the top Burpees at the bottom Cohiba handed out a tongue lashing to a…
APR 30, 2024
Backblast! Burpees for Breakfast
WARMUP: Disclaimer THE THANG: Light jog around the Harris Teeter lot and circle up in front of Red Bowl for COP: All in cadence: SSH x 25, merkin x 10, windmill x 10, squat x 20, Peter Parker Peter (10 and 10), IW x 25…
THE RANCH · APR 25, 2024
Backblast! Jock jams tabata
WARMUP: mosey to loop for IC exercises and stretches THE THANG: Head to toes Tabata - 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery. 1. cdd/run lap 2. Dips/crab walks 3. Merkins/butt kickers 4…
APR 23, 2024
Backblast! Where are the Box Jumps?
Disclaimer disclaimed. WARMUP: Mosey around HT parking lot. Circle up for - 20 SSH IC - 10 Windmills IC - 10 LSS IC - 10 MNCs IC - 10 Hillbilly Walkers IC - Yoga THE THANG: A little Buy in first. 7's with Burpees and…
THE COACH'S BOX · APR 18, 2024
Backblast! Grinding through Mammon
COP Mosey to gym parking lot. Across the lot: - Bear Crawl for a segment - 10 Jump Squats - Lunge Walk for a segment - 10 Merkins Repeat Mosey to hill by the track Grab a stone. 5 minute AMRAP on the hill the top three…
APR 16, 2024
Backblast! communication is key
WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church. THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and…
APR 12, 2024
Backblast! AKA meets BOP
17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of…