backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
500 backblasts mention “Ruby Slippers”
RING OF FIRE · JAN 8, 2025
Backblast! Q-School Jan 2025
WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there's more ice on vehicles. If you're gonna run off, do it knowing that a guy could show up late and you'd be leaving him. THE THANG…
JAN 6, 2025
Backblast! Just another day at the Badger
WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography THE THANG: moseyed to pull-up bars and instructed the following…
THE YARD · JAN 4, 2025
Backblast! New Year’s Lessons and a triumphant ret
WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing. Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs…
JAN 3, 2025
Backblast! 6 ...NOT ... 10
WARMUP: Mosey around the parking lot. 20 SSH 12 Hillbilly Walkers THE THANG: Thang 1. Dora 100 Dips 200 Step Ups 300 American Hammer (Partner runs the loop by the drop off area) Thang 2. Four Corners with a center…
THE RANCH · JAN 2, 2025
Backblast! 8 for 8-block
The Sad Clown’s New Year Resolution Ritual: Picture the sad clown: slumped in his favorite worn-out recliner, late-night infomercials flickering in the dark, fueled by stale chips and good intentions. At the stroke of…
THE YARD · DEC 30, 2024
Backblast! Merry Christmas, ya filthy animal
Mosey, At each stop, Ask the Question– If correct, do the exercise listed. If incorrect, 5 Burpees then do the exercise · How many ghosts show up in “A Christmas Carol?” - Four – 10 SSHs (IC) · In “A Christmas Story,”…
DEC 30, 2024
Backblast! Black Diamonds in Cadence (Honey Badger
25 Burpee in cadence + NUR hill 15 Merkins IC + NUR 25 squats IC + NUR 25 Bomb Jack Single ct IC + NUR 20 CDD’s IC + NUR 15 Monkey Humpers IC + NUR 5 pull ups/25 SSHs 10 pull ups/50 SSH 15/75 10/50 5/25 Mary
VARSITY · DEC 27, 2024
Backblast! Final Friday Freakout at Varsity
Mosey run Warm up: SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs). -Run…
DEC 26, 2024
Backblast! No Catfishing Here
The original Q Cake Boss was feeling ill, so I stepped in. WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following - we went SWIMS-ing: - 20 SSH - 10 WM - 15 IW - 20 MNC…
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
THE YARD · DEC 21, 2024
Backblast! 12 Days of Yardmas
We did some warmup and then went into a 12 Days of Yardmas board of pain Complete first exercise and run a lap. Next exercise and the first and run a lap. Repeat ladder style. Extra points to sing 12 days of Christmas…
THE YARD · DEC 14, 2024
Backblast! The Yard - Bootcamp in cadence + DORA
WARMUP: The usual THE THANG: - Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat - DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50…
THE YARD · DEC 7, 2024
Backblast! Flag Handoff to Hominy
WARMUP: - Mosey a lap - Side Straddle Hop - Windmills - Moroccan Night Club - Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert) - Stretches - Explanation of My Q Philosophy THE THANG…
VARSITY · DEC 6, 2024
Backblast! Freeze Grind
WARMUP: - SSH / IW / WM - Thunderstruck Burpees THE THANG: - 3x sprint up hill - Rollercoaster with 5 min / 1 min setup - squats - ST - MH MARY: - brief stretching broga ANNOUNCEMENTS: - read newsletter COT: - was held
THE COACH'S BOX · DEC 5, 2024
Backblast! Hot coffee in the throne room
WARMUP: 30 minutes, not enough time… Go straight into beating THE THANG: 1st-F: Some of these in cadence On the twelfth day of Christmas, the Nation gave to me… 12 Low Slow SquatCHes, 11 Hello Dollies, 10 twisting…
RING OF FIRE · DEC 4, 2024
Backblast! The Truth Matters
Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful…
RING OF FIRE · NOV 27, 2024
Backblast! Q has manners. Today
WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big…
NOV 25, 2024
Backblast! Simple, but not easy
A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did: - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Alternating Shoulder Taps (IC) - Mosey to Track Capoot Hero WOD…
THE YARD · NOV 23, 2024
Backblast! Encouraging Ladder
WARMUP: SSH, Cherry Picker, Mosey THE THANG: Anchor Bar’s Ladder of Pain MARY: None ANNOUNCEMENTS: Several COT: Prayers
NOV 23, 2024
Backblast! Adopt A Highway 4th Qtr
WARMUP: Open Discussion and Prayer THE THANG: 4th Qtr Litter Pickup- US21 from Peachstand to Sutton Rd. MARY: ANNOUNCEMENTS: COT:
VARSITY · NOV 22, 2024
Backblast! cold start
- WARMUP: Mosey 1/4 mile around the track - Dynamic stretches: - Arm circles (10 forward, 10 backward) - High knees (20 seconds) - Butt kicks (20 seconds) THE THANG: Circuit 1 (2 rounds): - Run 1/4 mile (moderate pace)…
THE RANCH · NOV 21, 2024
Backblast! Final Countdown
Temps dropped a bit so the plan was to keep us moving to stay warm. WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, &…
NOV 18, 2024
Backblast! Marconi
Quick warmup and then right into the Marconi: first: Run from stop sign at bottom of the hill to the stop sign at AO Jones end at the ROTC Building. This is about 2382 feet, where 2382 was Marconi’s badge number. Then…
VARSITY · NOV 15, 2024
Backblast! Bad(lands) Decisions
Pre-run at 0445 for those that set alarms... WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot…