backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
709 backblasts mention “Barry Manilow”
THE BALLROOM · DEC 31, 2024
Backblast! Stack up at the Ballroom
WARMUP: Yes - SSH, Squats, Merks, and stretching THE THANG: Stack it up with step ups, calf raises, Merks, Shoulder Taps, Big Boys, core work with several laps completed in between sets. Pax kept adding an exercise for…
6@6 · DEC 28, 2024
Backblast! When will it rain
WARMUP: no THE THANG: running MARY: Tyler Moore ANNOUNCEMENTS: always COT: pre
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
6@6 · DEC 21, 2024
Backblast! 9@6@6,12-21-24
WARMUP: sit in the trucks with the heat on THE THANG: mostly running, typically MARY: Jane’s Last Dance ANNOUNCEMENTS: yes COT: pre
6@6 · DEC 14, 2024
Backblast! In an odd twist of events we had runnin
WARMUP: whiskey and black coffee THE THANG: 3 walkers, 2 trail studs, 2 on the road MARY: (the wind cries) ANNOUNCEMENTS: The British are coming! COT: pre
DEC 12, 2024
Backblast! Test Taking Anxieties
Pledge of Allegiance right at 05:16 ( a little late due to mumblechatter) WARMUP: Quick warmup right in the parking lot. All double count. 15 SSH 10 WM 15 IW 15 MNC Then off to the corner of Main and Confederate to…
6@6 · NOV 16, 2024
Backblast! 6@6
WARMUP: no THE THANG: running MARY: no ANNOUNCEMENTS: no COT: pre
SLOW BURN · NOV 15, 2024
Backblast! What do we need hands for
WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning. Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies. Ran…
THE BALLROOM · NOV 12, 2024
Backblast! Lunge around the PKES Campus
Runners hit the track while Booters headed behind the track. WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first…
6@6 · NOV 9, 2024
Backblast! #Powered By BBQ & Bourbon
WARMUP: premature Name O Rama THE THANG: Pick your distance MARY: F3 is for Men Only ANNOUNCEMENTS: Read your newsletter COT: 12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the…
NOV 7, 2024
Backblast! Pike Campus Pain Loop
WARMUP: Mosey the DTFM warmup loop Stopped at the Pharmacy 10 SSH 10 Windmill 10 LSS Mosey to pain stations THE THANG: Station 1: Lower Small Pike Parking Lot 5 Lt. Dan Magic Legs Station 2: Upper Big Pike Parking Lot…
THE BALLROOM · NOV 5, 2024
Backblast! From the Ballroom Archives
The rain was coming down at the Ballroom. Mosey to the cover at the front of the school. Cyclops informed me the rain would stop at 5:30, he was correct, as usual. Puller from the archives, this workout was also…
6@6 · NOV 2, 2024
Backblast! 6 @ 6
YHC rolled in at 0559 after cruising the route and looking for potholes. Few went that way …. Trail running, street running and walking occurred.
THE HIVE · NOV 1, 2024
Backblast! Richard Simmons
WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH THE THANG: 12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R…
OCT 31, 2024
Backblast! Hills with an airborne ending
Plank variety to downdog<>updog Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B. 0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs…
THE BALLROOM · OCT 29, 2024
Backblast! The Ballroom Nine
THE THANG: After a quick disclaimer, we moseyed to the track around the football field for COP: SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly…
FLIGHT PLAN · OCT 28, 2024
Backblast! River run
We ran the river route. Some got 5ish+, others less and some rucked.
6@6 · OCT 26, 2024
Backblast! Run run runaway
Ran to QT and back. The rough terrain post Panera was mad max like
CLYDESDALES · OCT 23, 2024
Backblast! Pick your route
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
6@6 · OCT 19, 2024
Backblast! 8@6@6@10-19
WARMUP: Espresso Martini THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK. MARY: meeting with the Bobs ANNOUNCEMENTS: Eat you Wheaties COT: :the_horns:
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…
OCT 10, 2024
Backblast! Funhouse sendoff at the Pond
WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building. THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up…
CLYDESDALES · OCT 9, 2024
Backblast! Walmart Run
THE THANG: Trail Route Ruckers Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office ANNOUNCEMENTS: Christmas Party, Volunteers…
FLIGHT PLAN · OCT 7, 2024
Backblast! We ran….at the running AO
WARMUP: counted off. Goal was to go just “one more” which may mean pushing up the hill or going 1 second faster than your normal pace. THE THANG: Ran all the way to the end of market. All the way. MARY: nope…