backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
483 backblasts mention “Vuvuzela”
RING OF FIRE · MAY 14, 2025
Backblast! IPAX inspired workout
WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks. THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the…
6@6 · MAY 10, 2025
Backblast! A beautiful morning for a run …
WARMUP: coffee for me THE THANG: it was a perfect morning for a run, YHC did 5, Vuvu did 8-10. I gave a route and then did not follow it. Instead, down Munn (great warm up mile), left on Harris, flat, down, UP, left on…
KITCHEN SINK · MAY 7, 2025
Backblast! The CLAP - Inspired by Metro
For the month of May, Farmer's Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises…
SEABISCUIT · MAY 6, 2025
Backblast! Track/speed for old men
WARMUP: run 1 miles to the track at Forest Creek THE THANG: 100m x 4 with 100m recovery (5k pace), 200m x 4 with 200m recovery (5k pace), 400 x 3 with 400m recovery. Them jog back to COT for 0.75m. Total miles 4.75m…
AMERICAN JACKAL · MAY 5, 2025
Backblast! Legs for lifts and curls for the girls
WARMUP: many side straddle hops and beautiful stretches THE THANG: legs first half, upper body second half, had to be there MARY: mother of Jesus ANNOUNCEMENTS: several events, read your newsletter COT: travel safety…
BUSHWOOD · APR 30, 2025
Backblast! Asking for help
WARMUP: core-ish THE THANG: lots of ground to cover Mike Tyson—>bear crawls—>squats Mike Tyson—>bear crawls—>split squat Transit: Mosey—>Sprint—>walk Muscle ups Transit Triple Check (group of 3): -Sandbag over the…
SEABISCUIT · APR 29, 2025
Backblast! Callahan Route
Callahan Route COT: Fatherhood and all the struggles that go with that.
THE ARMORY · APR 28, 2025
Backblast! KB Mondays
WARMUP: ssh, merkins and morrocan night clubs THE THANG: Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next. Round one - single arm press( each arm), upright row, y press and dry…
APR 24, 2025
Backblast! Murph prep 2.0
WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups. THE THANG: Home base was at pull up bars…
BUSHWOOD · APR 23, 2025
Backblast! Squirrels and light poles
WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs THE THANG: Credit goes to Kermit for the ao-the-ballroom Q yesterday. A slight modification due to the soreness factor…
SEABISCUIT · APR 22, 2025
Backblast! Reverse Whitehall
WARMUP: Ran THE THANG: Ran further MARY: Ran a little more until 6 ANNOUNCEMENTS: AMRAP for Autism. pizza, Bethel and Cannoli run COT: Marriage and families
AMERICAN JACKAL · APR 21, 2025
Backblast! Birthday Beatdown
WARMUP: SSH Merkins Windmill Mosey to the bottom of the hill THE THANG: PAX divided into two groups at bottom of hill One PAX from each group run to top of hill and back - pick up a partner and carry them to top of…
KITCHEN SINK · APR 16, 2025
Backblast! Rosie does the dishes
WARMUP: • 25 SSH (IC) • 10 Windmills (IC) • 10 Imperial Walkers (IC) • 10 Merkins • Mosey 100 yards and back THE THANG: Main Workout (35 mins) ? Circuit 1: Strength + Movement (12 mins) 3 Rounds – 40 seconds work / 20…
SEABISCUIT · APR 15, 2025
Backblast! Sea Biscuit
WARMUP: N/A THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles MARY: ANNOUNCEMENTS: next location for ass kicken APRIL COT: PRAY and praise
THE ARMORY · APR 14, 2025
Backblast! Get The Work Done - KB Style
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats. THE THANG: Hoist your bell overhead and move to the far parking lot. For this round, the exercises would be performed with the…
TRAINING GROUND · APR 13, 2025
Backblast! Zipper games (not what you think)
WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb THE THANG: The Whiteville park zipper game. Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill…
6@6 · APR 12, 2025
Backblast! AKA hills and running
WARMUP: nah THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP…
THE HIVE · APR 11, 2025
Backblast! Hold it like if your kid
WARMUP: SSH, Merkins, shoulder taps, wind mills, THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and…
RING OF FIRE · APR 9, 2025
Backblast! AKA - Board of Pain 2025
The [vintage] Challenge: - Burpees – 100 (Ruby Slippers 0, Slash 7) - Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out) - Ski Abs – 100 (Barry Manilow started) - Merkins – 100 - Deep Squats – 100…
SEABISCUIT · APR 8, 2025
Backblast! A Run Down Memory Lane
WARMUP: Some stretching and excellent mumblechatter in the parking lot. THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG…
AMERICAN JACKAL · APR 7, 2025
Backblast! A little B-ball practice at the America
WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line…
TRAINING GROUND · APR 6, 2025
Backblast! How fast can you walk up Harris
WARMUP: THE THANG: Jackson to Harris, over past the Print Shop and did the fishbowl twice, then took the back way around to COT MARY: ANNOUNCEMENTS: COT:
THE HIVE · APR 4, 2025
Backblast! Kettlebells: The Great American Pastime
WARMUP: mountain climbers, overhead claps, merkins, CDDs THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team)…
CLYDESDALES · APR 2, 2025
Backblast! Fast 5k Training
Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and…