backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Mark Nestel”
SWEEP THE LEG · FEB 24, 2025
Backblast! KB Mile
WARMUP: plank position... upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog THE THANG: weights 10-35lbs used (pax choice)... run the Kettlebell mile…
ALCATRAZ · FEB 22, 2025
Backblast! hills burpees and Broga
WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate…
FEB 21, 2025
Backblast! D2D prep
WARMUP: mosey to Ace Hardware. 51 SSH, IW’s, HW’s, shuffles and karaoke. THE THANG: mosey to DD’s 15 six count burpees, 15 big boys, 15 LSS, mosey to apartment office 15 six count burpees, 15 big boys, 15 LSS mosey to…
THE COACH'S BOX · FEB 20, 2025
Backblast! 15 minutes of a good time
WARMUP: Walk done waiting for a delinquent Q THE THANG: Band Parking Lot ladders Merkins LBCs CDDs MOT: Lunge and Bear Crawl 8s Squat SSH Run to 50 yard line in between MARY: None was done ANNOUNCEMENTS: Jaeger COT…
CLYDESDALES · FEB 19, 2025
Backblast! Last prep before D2D
WARMUP: None THE THANG: We Ran. Some got 4 some hit 5 MARY: ANNOUNCEMENTS: Dam 2 Dam COT:
ALCATRAZ · FEB 15, 2025
Backblast! Words that Hurt but why??♂️
YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted. Is he wrong? What really drives people getting upset with those comments. Come back to COT to see WARMUP…
FEB 14, 2025
Backblast! 10lbs of crap in a 5lb bag
Route with a couple loops in stockbridge commons neighborhood Escalator style workout with stops every .2 miles Stop 1: 5 Burpees Stop 2: + 10 Big Boy Sit-Ups Stop 3: + 15 Squats Stop 4: + 20 Carolina Dry Docks Stop 5…
SWEEP THE LEG · FEB 10, 2025
Backblast! CHARGE
WARMUP: run to back of GHMS THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise…
ALCATRAZ · FEB 8, 2025
Backblast! Full body circuit
Arms Chest core Legs
SLOW BURN · FEB 7, 2025
Backblast! 1% better at Slow Burn
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do…
THE RANCH · FEB 6, 2025
Backblast! Ranch on Roidd
Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done. THE THANG: 9s on the hill. 8…
CLYDESDALES · FEB 5, 2025
Backblast! Sam Smith or bust
WARMUP: none THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT MARY: ANNOUNCEMENTS: COT:
SWEEP THE LEG · FEB 3, 2025
Backblast! Smiles with Some Miles
WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big…
ALCATRAZ · FEB 1, 2025
Backblast! With Sally there are no breaks
The goal was to bring back some things we have done in a while. WARMUP: Not needed THE THANG: Mosey to first stop at golf course. IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15. Mosey to…
SLOW BURN · JAN 31, 2025
Backblast! Friday with Broga
WARMUP: side Strattle and the regular THE THANG: bump camp and yoga MARY: ANNOUNCEMENTS: COT:
THE RANCH · JAN 30, 2025
Backblast! School Circuit
Warmup: SSH, Windmills, Imp Walkers, Los Slow Squats, Peter Parkers, plank stretches --Run Thang 1: Wall sit, pax individually run out and did 6 merkins, then did muscle ups, then did wall tar jais --Run Thang 2: at…
JAN 29, 2025
Backblast! 30 / 30
WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon THE THANG: Track Run Lap - 30 Merkins / 30 Squats Run Lap - 30 Plank Jacks / 30 LBC’s Run Lap - 30 Merkins / 30 BB Sit-ups Bear crawl…
RING OF FIRE · JAN 29, 2025
Backblast! 30 / 30
WARMUP: SSH, Moroccan Night Clubs, Imperial Walker, Honeymooner, Downward Dog, Pigeon THE THANG: Track Run Lap - 30 Merkins / 30 Squats Run Lap - 30 Plank Jacks / 30 LBC’s Run Lap - 30 Merkins / 30 BB Sit-ups Bear crawl…
ALCATRAZ · JAN 25, 2025
Backblast! cold morning but 1-0 for the day
WARMUP: mosey, windmill, Moroccan night club, peter Parker, imperial walker, merkins THE THANG: Dora 50 merks, 100 lbc, 150 squats, 200 flutters then wall squats somd pull ups, step ups and dips. Then bear crawl, lunges…
VARSITY · JAN 24, 2025
Backblast! Warm morning
Jog lap around lot with some high knees and butt kickers, then some windmills. Every minute on the minute for 10 minutes: 5 burpees, 10 plank Jack's, & 10 LBCs. Jog another lap then line up for some 11s between parking…
SWEEP THE LEG · JAN 20, 2025
Backblast! Run up the Hill "Again"!
WARMUP: none THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and…
6@6 · JAN 18, 2025
Backblast! 10@6@6
WARMUP: not possible THE THANG: running MARY: no one here by that name ANNOUNCEMENTS: it was cold COT: pre
THE HIVE · JAN 17, 2025
Backblast! DORAs at The Hive
DORA 1: partner run - Man makers 50 - Goblet Squats 100 - Swings 150 DORA 2: farmers carry - Burpees 50 - Squats 100 - Overhead clap 150 DORA 3: Bear crawl - Bent row right 50 - Bent row left 50 - Curls 50 DORA 4…
CLYDESDALES · JAN 15, 2025
Backblast! When in doubt, Plot-A-Route
Disclaimer Avoided all semi pros out in the gooom WARMUP: 15 Him Counted THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy…