backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
681 backblasts mention “Sprocket”
SLOW BURN · JUL 19, 2024
Backblast! S.L.O.W B.U.R.N
YHC had the privilege to spend 45 minutes getting better with 11 HIM at Slow Burn. Here’s what we did: Warm Up - 10 LSS (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Windmills (IC) - 10 SSH (IC) The Thang…
THE COACH'S BOX · JUL 18, 2024
Backblast! No Shower Curtain, No Problem
WARMUP: SSH x 25 THE THANG: Mosey around lot mixing in Low Slow Squat, Merkin and Flutter Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins. Grab a coupon from nearby rock storage facility…
KITCHEN SINK · JUL 17, 2024
Backblast! Catch Me If You Can plus some
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers All in cadence for a 10 count THE THANG: Part 1 Revamped Catch Me If You Can Partner up, one person walks with sandbag, the other runs ahead…
BLOCK PARTY · JUL 16, 2024
Backblast! "Street" not "Cindy" Blocks
WARMUP: 20 SSH 15 Cherry Picker 10 Merkin 5 Burpees Mosey to the "Blocks" THE THANG: (See photo) Pain stations at the corners. Loop back and stack exercises. B.L.I.M.P.S. 5 Burpees - West Leroy 10 Lunge each leg - West…
JUL 15, 2024
Backblast! LOREDO
WARMUP: Mosey to the bottom of the hill past the ROTC building for some plank-position exercises. Mosey to the pull-up bars. 6 Pull-Ups & 6 Burpees Repeat for 3 total rounds THE THANG: Make our way to the track. We are…
THE FORT · JUL 13, 2024
Backblast! Buffet of exercises
WARMUP: SSH, Hillbilly walkers, windmills, low slow squat, .8 mile mosey to amphitheater THE THANG: 10 rounds 10 count, adding an excercise each round, lunge walk to wall followed by 1 kraken burpee, lunge walk back…
SLOW BURN · JUL 12, 2024
Backblast! Bro Workout
WARMUP: SSH, CP, MNC, IW, HW THE THANG: Wall Sit - the whole group wall sits, while two pax did a burpee and 5 merkins Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor…
SOUL TO SOLE · JUL 11, 2024
Backblast! Around the Lake Stroll with Pain Statio
The Q arrived 5 minutes late and Cornerstone took lead. WARMUP: laps around the lot waiting for a THE THANG: Mosey around the Kingsley lake with pain stations 5 Stops in all with the following exercises Rucks used for…
KITCHEN SINK · JUL 10, 2024
Backblast! Sandbag shenanigans
WARMUP: Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins THE THANG: Bring bags to outdoor amphitheater Three…
COLOSSEUM · JUL 9, 2024
Backblast! Shipwrecked
11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday's Honey Badger workout - sorry Farmers Only Sprocket We began with…
THE YARD · JUL 6, 2024
Backblast! Cold Calls
WARMUP: SSH, MNC, WM, IW, HW THE THANG: DORA: Timer 100yd run 200 step ups 100 Erkins 125 Squats 50 Derkins 100 Calf Raises Thang 2 TABATA (40 sec of work, 15 sec rest) Round 1 - Mountain Climbers, Bomb Jacks, Squat…
THE HIVE · JUL 5, 2024
Backblast! Check Ya Neck
VQ?: Yes WARMUP: (all IC) - SSH, 5 x Lt. Dan (10 count), Moroccan NC, 4 Lt. Dan, Imp.Walkers, 3 Lt. Dan, Neck Stretches, 2 Lt. Dan, Planck-Jack w/ Merkin (4 count), 1 Lt. Dan OYO - 20 BB situps THE THANG: ON THE GRASS…
KITCHEN SINK · JUL 3, 2024
Backblast! Is your Deck in Order?
WARMUP: Warmup: All in cadence - Moroccan nightclubs - Cherry pickers - Windmill - Imperial walker - Side straddle hop Pick up bag and mosey to outside theatre - Partner exercise: bags do not touch the ground for the…
BLOCK PARTY · JUL 2, 2024
Backblast! 2024.27 Block Party
Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity) 1. 100 burpees: 10 minutes, 10 burpees EMOM 2. Run to Print Shop for 3 rounds of 5 pullups…
THE ARMORY · JUL 1, 2024
Backblast! Wheres my partner
WARMUP: Mossie- 1/2 mile, the circuit run THE THANG: Get a partner- one runs the others works MARY: time for three- See attached ANNOUNCEMENTS: COT:
SLOW BURN · JUN 28, 2024
Backblast! The Greatest Workout of All Time? Yes.
WARMUP: Probably. No one remembers. THE THANG: A few rounds of 11s, 7s, and other nonsense. The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I…
JUN 27, 2024
Backblast! Swimming laps with the big fish
Ran 1 mile loop 3-4 times with 4 corners 20 Burpees 40 Merkins 60 Donkey Kicks
RING OF FIRE · JUN 26, 2024
Backblast! How much does a cinderblock (coupon) we
WARMUP: SSH, cherry pickers, Mozy THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps. 100 Pull Overs 150 Dead Lift 200 Bench Press 150 Curls 100…
COLOSSEUM · JUN 25, 2024
Backblast! 12 Days of Christmas… In July… In June…
WARMUP: Did some SSH, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers THE THANG: 12 days of Christmas style with a lap around the pickup loop. Got in a little over 2 miles total distance 1- Kraken…
JUN 24, 2024
Backblast! 300% humidity and 80 degrees
WARMUP: SSH Cherry pickers Windmill Low slow squat Maraca nightclub Arm circles THE THANG: Mosey to the track where shield and his 2.0 were already putting in the work. Great job! Run a mile 100 merkins 110 yd bear…
THE HIVE · JUN 21, 2024
Backblast! A million reps
WARMUP: side straddle hops, tappy taps, imperial walker THE THANG: partner workout: Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps. 50 - 1.5 squats 50 - pull through 100 - deadlift…
JUN 20, 2024
Backblast! 8 Churches in 4.25 miles
St Paul’s Episcopal 5 burpees Unity Pres 5 burpees 10 merkins St John’s UMC 5 burpees 10 merkins 15 squats First Baptist 5 burpees 10 merkins 15 squats 20 lunges Church of God 5 burpees 10 merkins 15 squats 20 lunges 25…
KITCHEN SINK · JUN 19, 2024
Backblast! Juneteenth: there is 125lb bag somewher
WARMUP: Yea, these are important THE THANG: Tour the campus with stops along the way: Deadlift to Clean & Squat Plank Pull Through Over the Shouler Bulgarian Split Squat Loaded Carry with NOT 125lb bags Thrusters First…
DAWN PATROL · JUN 18, 2024
Backblast! Dawn Patrol
Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee’s Right on Main Loop gives you 2.5. Runners extended on their own…