backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
527 backblasts mention “Senator Tressel”
OCT 22, 2024
Backblast! 11s and Hills
WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM: - 15 SSH - 10 windmills - 15 imperial walkers - 20 MNC - 10 ground produce pickers THE THANG: 11s x 2 w Hill Repeats Mosey around to…
THE FORT · OCT 19, 2024
Backblast! Old school at the Fort
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it…
SLOW BURN · OCT 18, 2024
Backblast! Halloween is near
WARMUP: COP - mosey past F45 to parking lot left of complex Various exercises I/C Low slow squats Seal jacks Side straddle hops Merkins Planks Shoulder press holding people’s chair Imperial walkers Hillbilly walkers THE…
THE RANCH · OCT 17, 2024
Backblast! Going old school
WARMUP: 33 and 11…we did this twice. 33 SSH followed by 11 burpees. We did this at COT then ran over to the front of the school about .25 miles away and did 33 and 11 again. Ran all the way to the back of the school and…
OCT 15, 2024
Backblast! Smells like Teen Spirit. Wait, no, it s
WARMUP: SSH Imperial Walker Hillbilly Walker Windmill Cherry Picker Peter Parker THE THANG: Millenial workout Do 100 reps of an exercise, 10 exercises total. After each exercise, run 100m lap 1.) Burpees (these were…
ALCATRAZ · OCT 12, 2024
Backblast! Ladder Burpee Fest
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 10 hillbilly walkers - 10 low slow squats Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in…
THE RANCH · OCT 10, 2024
Backblast! Four Cowboys in the Gloom
Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot…
OCT 8, 2024
Backblast! The Unadvertised Q
WARMUP: Quick Mozy then windmills, mountain climbers, Moroccan night clubs THE THANG: Mozy to now closed dental office and Pax did an incline plank in a row while each member took turns running ~20 yards out for three…
SWEEP THE LEG · OCT 7, 2024
Backblast! Bank Run
WARMUP: N/A THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end…
ALCATRAZ · OCT 5, 2024
Backblast! Chainz Return to Alcatraz
WARMUP: Django: SSH, Ch-Pickers, Windmill, MNC, (all IC) W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH, THE THANG: Partner Chain Lateral Raises, Partner Chain Front Raises Laps…
BLOCK PARTY · OCT 1, 2024
Backblast! The Kickoff of the Funhouse Farewell To
WARMUP: I am certain we warmed up. THE THANG: It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either…
THE RANCH · SEP 29, 2024
Backblast! Ranch REN and stimpy
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORT · SEP 28, 2024
Backblast! Fort 12 Year Anniversary
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane ANNOUNCEMENTS: NASA presented the…
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…
ALCATRAZ · SEP 21, 2024
Backblast! Traditional Bootcamp
WARMUP: In moderate pace, side squats to field, then moving side straddle hops, bear crawl, seal jacks, crabwalk, press jacks, then repeat flight backwards to parking lot fence. THE THANG: We completed 7 flights of 5…
SEP 17, 2024
Backblast! Colt 45 and 2 Zig Zags
Zig zag the Teeter parking lot - Merkins: 25 single ct cadence / sprint to other side of lot; 20 IC, sprint…15…10…5 - Squats/NUR, 25, 20, 15, 10, 5 - CCD/Power skips - 25, 20, 15, 10, 5 - SSH/High knees - 25, 20, 15…
KITCHEN SINK · SEP 11, 2024
Backblast! 2024.37 Kitchen Sink
WARMUP: Move wights into place... THE THANG: 9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (37*3==11). Split PAX into two teams for North and South Tower…
SEP 10, 2024
Backblast! O'Riley Triple Check
WARMUP: lap around parking lot circle up for COP warm-up - 25 SSH - 10 Windmills - 20 mountain climbers - 10 plank jacks - 10 Moroccan Nightclubs - 10 Imperial Squat Walkers Jog along front of shops. stopping at every…
ALCATRAZ · SEP 7, 2024
Backblast! 11 years and still counting.....
WARMUP: YHC on Q. Circle up. SSHx22, the following were in counts of 11. Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats…
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…
SEP 3, 2024
Backblast! Wicked Pissah Bootcamp
WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC THE THANG: 7 laps around 3 Stations (finished 5 before time...), 25 reps all exercises, MOT changes…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
ALCATRAZ · AUG 31, 2024
Backblast! Conversations with middle aged men
Started with a nice warmup basic SSH Windmill Mnt climbers Stretching Merkins Night clubs Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill…
SLOW BURN · AUG 30, 2024
Backblast! Stone Cold Crazy
Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here's what they did: THE THANG: The Pax were disclaimed and then mosied around the parking lot until we found a good spot…