backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,794 backblasts
THE BALLROOM · TUE AUG 4
Left Right Left…which way?
WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey. THE THANG:Rinse and Repeat - bench work - Dips, Irkins. step Ups. Crazy 8s - with Squats and OH Claps in the middle. Finished up with 5…
SNAKE PIT · TUE AUG 4
Smoked Out the Snake from the Pit
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
BLOCK PARTY · TUE AUG 4
Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man
It was a moist, humid morning. The message covered a fairly simple topic, Life. We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of…
DAWN PATROL · TUE AUG 4
Rome if you want to
Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St. WARMUP: Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs. Mosey to upper parking lot near White St. doing…
RING OF FIRE · MON AUG 3
Merkins and Farmers
WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15…
FLIGHT PLAN · MON AUG 3
Assassin is AWESOME -Willowbrook loop
WARMUP: THE THANG: Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT. MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · MON AUG 3
We ran
We ran
SWEEP THE LEG · MON AUG 3
Tour d' Favorites
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to…
THE ARMORY · MON AUG 3
Bell Bonanza
Warmup and two dog dumps and we were off. Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls. On to the wall for dips, Bulgarian Band Camp split squats, and irkins…
COCKPIT · MON AUG 3
Cinder blocks and street lights
WARMUP: -Moroccan nightclub -imperial walkers -cherry pickers -side straddle hop THE THANG: -at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12 -with cinder blocks -> 100 sit-ups with…
THE FORT · SAT AUG 1
Apollo Creed
WARMUP: SSH, Imperial Walkers, low slow squats, merkins THE THANG: There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point…
ALCATRAZ · SAT AUG 1
Split Q
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow. THE THANG…
6@6 · SAT AUG 1
Woe to you, oh earth and sea …
WARMUP: not really THE THANG: to WEP, Bama, Hardees loop, home MARY: no ANNOUNCEMENTS: buy some garlic bread and sign up for Bethel Men’s Shelter COT: yes Follow by a fresh light roast at Panera
THE YARD · SAT AUG 1
Not-erate Yard Work
WARMUP: 10 each - SSH - Moroccans - Cherry Pickers - Windmills - Flying Squirrels Mosey on track doing: - Butt kickers - High knees - Karaoke - Toy Soldier - Lunge - Burpee broad jumps (~10) - Bear crawl THE THANG: Goal…
THE HIVE · FRI JUL 31
Circle with sandbag run
WARMUP: 1. Side Straddle Hop 2. Moroccan night club 3. Wind Mill 4. Imperial walker 5. Cherry picker THE THANG: 1. Circle of exercise with sandbag run 1. Gorilla Rows 2. Man Makers 3. Goblet Squats 4. Flutter Kicks with…
THE FORGE · FRI JUL 31
Taser!
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national. THE THANG: Thang 1: 7’s Merkins at the bottom of the “hill” (in parking lot )…
SLOW BURN · FRI JUL 31
Tabata Workout - Slowburn
WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog…
SOUL TO SOLE · THU JUL 30
7 Dwarfs Head To The Woods
WARMUP: THE THANG: Took the pax to the woods to lose our minds and find our Sole To Soul. We did 10 curls at horse barns. MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU JUL 30
Trails with Stang
WARMUP: THE THANG: 3 miles trails MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · THU JUL 30
National Friends Day Ladder Beatdown
WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. , THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge…
DAWN PATROL · THU JUL 30
Rock n Roll
6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed. WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles THE THANG: Thang 1: bear crawl down, 10 merkins…
MINNOW POND · THU JUL 30
Minnow pond
WARMUP: pledge THE THANG: squats, merkins, flutter kicks and hills MARY: ANNOUNCEMENTS: COT:
LAZARUS · THU JUL 30
Back to School Bootcamp
WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills THE THANG: Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades…
COCKPIT · WED JUL 29
Turf Toe
WARMUP: THE THANG: Plyometrics on the turf field MARY: Yes, the hips don't lie, ANNOUNCEMENTS: COT: