backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
736 backblasts mention “Bass”
6@6 · NOV 30, 2024
Backblast! Freezing roads and trails
WARMUP: Run Roads or trails THE THANG: 5 PAX took the suggested 6mi road route and 3 PAX took a 9mi trail route. MARY: ANNOUNCEMENTS: COT:
NOV 26, 2024
Backblast! Jersey
DORA. We did all of them. Merkins squats LBCs etc
NOV 23, 2024
Backblast! A Great Fall Morning Run
WARMUP: None THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the…
FLIGHT PLAN · NOV 23, 2024
Backblast! One road - One route
WARMUP: nope THE THANG: Kee it simple - Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600. MARY: nope ANNOUNCEMENTS: were voiced COT: 5th core principle A great way to start 1-0 on…
NOV 23, 2024
Backblast! Adopt A Highway 4th Qtr
WARMUP: Open Discussion and Prayer THE THANG: 4th Qtr Litter Pickup- US21 from Peachstand to Sutton Rd. MARY: ANNOUNCEMENTS: COT:
SLOW BURN · NOV 22, 2024
Backblast! Ladder Day
WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises. THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips. DORA 75 Big…
RING OF FIRE · NOV 14, 2024
Backblast! 4 Corners of Pain With a Side of Taylor
Quick warmup and an admiration of darkhelmet’s hair game and we were off. 4 Corners of Pain: 4 Corners of the band lot with defending reps starting at 10 and finishing at 1. Corner 1: Mike Tysons Corner 2: Squats Corner…
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…
CLYDESDALES · NOV 6, 2024
Backblast! A tropical misty hill of a good time at
WARMUP: tried to do SSH, but the Pax just wanted the route THE THANG: south Munn Loop, South on Munn, East on Harris, north on Jackson, west on 160 MARY: ANNOUNCEMENTS: Sign up for FREE 4.01k Run…
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…
FLIGHT PLAN · NOV 4, 2024
Backblast! River District Hills
WARMUP: Chat THE THANG: River District Out and Back - 5ish MARY: None ANNOUNCEMENTS: Read Your Newsletter COT: Show To Know
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…
RING OF FIRE · OCT 30, 2024
Backblast! The Big 4-2 Birthday Beatdown
After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG…
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.
SLOW BURN · OCT 25, 2024
Backblast! No Run Broga
Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is We did a brief broga…
OCT 24, 2024
Backblast! Bro-Workout
WARMUP: From Vet Park ran to the FM Pharmacy lot and did 10 SSH, from there ran to the Veterinary Animal Hospital and did 10 Mnt Climbers, from there we ran down to FM Church of God. We split up into two groups. The…
CLYDESDALES · OCT 23, 2024
Backblast! Pick your route
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · OCT 22, 2024
Backblast! Guys don’t curtsy
Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished…
CLYDESDALES · OCT 16, 2024
Backblast! Clydestrails
THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter COT: Ball of Man-Closing Prayer
THE BALLROOM · OCT 15, 2024
Backblast! Cindy is missing!!!
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other…
SOUL TO SOLE · OCT 10, 2024
Backblast! Milton’s miles
Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality... Headed to coaches box to harass the Pax. Had to circle back for Destiny cause of his walk and talk chew gum coordination :joy:. Went around…
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…
THE BALLROOM · OCT 8, 2024
Backblast! Not all abs are in 6 packs
WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set… THE THANG: Shuttle run style workout on…