backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
648 backblasts mention “JWOW”
THE RANCH · AUG 15, 2024
Backblast! Metal troll house to the pink palace an
All w/in this doc: Done this way so you can access Links to obscure covers of familiar tunes... you are welcome... https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
BLOCK PARTY · AUG 13, 2024
Backblast! Club 813
What a way to start my 50th birthday. Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches --mosey Run to awesome parking lot…
THE FORT · AUG 10, 2024
Backblast! Rabbit and Turtle Training
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins. Next, stroll around the park. Partner 1 farmer carried sandbags…
RING OF FIRE · AUG 7, 2024
Backblast! Ring of Jellystone Fire
WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks THE THANG: (*structure based on Beakers beatdown from 7/10/24- thank you bro!) Each round, Home to base(s) & back Home: Cind-urpees (AKA Man-Makers)…
BLOCK PARTY · AUG 7, 2024
Backblast! Webb-o-Rama Around Downtown
Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park…
THE HIVE · AUG 2, 2024
Backblast! Old Man Playlist
This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset. It was a great sweat fest and I was feeling the humidity. Great…
THE FORT · JUL 20, 2024
Backblast! The Eagle had Landed
The Fort July 20th 2024 Four pax at the Fort. 55 years ago, apollo 11 landed on the moon (7/20/69). Disclaimer, run. Warmup: SSH (12x i/c); windmills; Imperials; Moroccan N/C; Low slow squats; big arm circles; peter…
THE HIVE · JUL 19, 2024
Backblast! Sublime KB Tabata No Wind, No Problem S
WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers. I continued with: - Windmills - Cherry Pickers - Peter Parker’s - Dying Cochroaches THE THANG: Tabata workout: 1…
THE RANCH · JUL 18, 2024
Backblast! Deep Burn
Thang: Down to the playground track for an Indian Run. We did 5 laps with burpees. Next, Jack Webb with merkins and big boys. Five more laps of Indian Run with burpees. Another Jack Webb of squats and monkey humpers…
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…
THE ARMORY · JUL 15, 2024
Backblast! 4 Corners of Pain
WARMUP: Yes THE THANG: 4 Corners Circuit/4 Stations/5 Exercises Each Station Run a Lap After Finishing Each Station (after carry) Transport KB Between Each Station With Carry/Exercise Station 1: Goblet Squat x 20 OH…
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…
RING OF FIRE · JUL 10, 2024
Backblast! Killer B’s plus
WARMUP: IC exercises and stretches THE THANG: Killer B’s on the football field — End zone: 5 burpees --> Bear Crawl 10 yards to 10 yard line 10 Yard Line: 5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line…
THE ARMORY · JUL 8, 2024
Backblast! 2024.28 Armory
Standard warmup... One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B... I think…
THE FORT · JUL 6, 2024
Backblast! Schweaty
WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches. THE THANG: Mosey to walls at pike -10 step ups single counts -10 body ups -10 Derkins -mosey to…
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…
THE FORT · JUN 29, 2024
Backblast! Blame JWOW
Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I'd be willing to bring the junkyards on Saturday so I had to…
VARSITY · JUN 28, 2024
Backblast! The Toilet Bowl Shuffle
The Q pulled in hot right at 5:15. It’s science? :shrug: Quick round of side straddle hops and we were off! Moseyed over to the front of the school for some additional warmups before hitting the bowl for the thang. The…
FLIGHT PLAN · JUN 24, 2024
Backblast! Walmart
Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated. Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday. Please consider signing up for lawn mowing at…
THE FORT · JUN 22, 2024
Backblast! 2024.25 The Fort
Run to McCammon St parking lot 3 rounds of 40 yard bear crawls with filler exercises Run to Subway parking lot 4 rounds of Balls to Wall Crawls with filler exercises Run to FMCoG parking lot 5 rounds of 10 burpees EMOM…
JUN 21, 2024
Backblast! Merkins, Squats and Burpees oh My
WARMUP: Standing Ab Twist (tighten you core) Toy soldier Karaoke to the right Flap Jack to the left Bear crawl to the drain Then LT Dan to the end of the parking lot THE THANG: Mosey over to the parking lot behind…
JUN 18, 2024
Backblast! 6-18
We celebrated June 18th by doing 6 rounds of a 6 cone lap with 18 reps of various exercises at each cone. The 1st and 2nd F was :fire: and the young buck McGuire learned from all of the elder wisdom in the group. Back…
THE ARMORY · JUN 17, 2024
Backblast! Up And Dow
WARMUP: Lap with stretches THE THANG: Pyramid with 10,20,30,40 reps and lap in between going up and back down. MARY: Yup ANNOUNCEMENTS: Newsletter COT: Had to be there
THE FORT · JUN 15, 2024
Backblast! Hard chargers of The Fort
WARMUP: In the Field 25 SSH 10 HB Walkers 10 Merkins 10 Mt Climbers Downward Dog Honey Mooner 10 Peter Parker 10 Plank Jacks Run a lap – CSAUP leaves THE THANG: Big Bang – Circle up on cone in field. Q calls out an…