backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
805 backblasts mention “Fishstix”
THE FORT · SEP 21, 2024
Backblast! Around town
Indian run warm up around lot with 1 PAX dropping for 3 burpees. Continue for 2 rounds. Over to amphitheater for mucho chesto. Mosey over to springs building for some dips and incline merkins. On to next stop for steps…
SWEEP THE LEG · SEP 16, 2024
Backblast! Smelly Loops
The smell from Golden Coral has migrated to Sweep The Leg. Simple route this morning - loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 - merkins and squats. Stop 2 - CCDs and…
KITCHEN SINK · SEP 11, 2024
Backblast! 2024.37 Kitchen Sink
WARMUP: Move wights into place... THE THANG: 9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (37*3==11). Split PAX into two teams for North and South Tower…
SEP 10, 2024
Backblast! O'Riley Triple Check
WARMUP: lap around parking lot circle up for COP warm-up - 25 SSH - 10 Windmills - 20 mountain climbers - 10 plank jacks - 10 Moroccan Nightclubs - 10 Imperial Squat Walkers Jog along front of shops. stopping at every…
SOUL TO SOLE · SEP 5, 2024
Backblast! S2S
Ruck around Kingsley
KITCHEN SINK · SEP 4, 2024
Backblast! Pull thru day
Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over…
SEP 2, 2024
Backblast! Blocks and Hills
There were three at the Badger this morning. Disclaimer - It's been a while since I Q'd here, modify if necessary. Warm-ups - SSHs, Windmills, Imperial Walkers, MNCs Next, we made our way to the Pull-up bars and grabbed…
THE FORT · AUG 31, 2024
Backblast! Four corners and dropped passes
WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of…
KITCHEN SINK · AUG 28, 2024
Backblast! Use your manners
WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and…
BLOCK PARTY · AUG 27, 2024
Backblast! Goat Track
WARMUP: - SSH x30 - Merkins x10 - Peter Parkers x10 - Windmills x10 THE THANG: Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
KITCHEN SINK · AUG 21, 2024
Backblast! Drive By Complaints
COP Mosey with dynamic warmup 5 min SANDOOM AMRAP 12 Minutes 10x SB OH Strict Press SB Good Morning/Dead Lifts SB Back squat SB Clean At end of timer, grab SB and move to field for second set of work. Moving Sandbag…
COLOSSEUM · AUG 19, 2024
Backblast! Slow luke a disel but we got there
WARMUP: the regular plus 50 burpees THE THANG: running with a friend including merkins, LBC, calf raises and other fun times MARY: ANNOUNCEMENTS: COT:
AUG 16, 2024
Backblast! Shoulders of Pain
WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more. THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard…
KITCHEN SINK · AUG 14, 2024
Backblast! The Toddler Carry
WARMUP: windmill, imperial walkers, low slow squats, SSH THE THANG: 11s with squats and overhead press. 3(ish) "catch me if you can" laps around the parking lot with 3 Burpees for the chaser MARY: 1 minute push up…
SWEEP THE LEG · AUG 12, 2024
Backblast! 8/12/24 STL
WARMUP: THE THANG: 3.5 miles total There were 7 cone pain stations on the GHMS/GHES entrance: - Peter Parker’s - CDDs - Merkins - Heels to Heaven - Box cutters - Squats - LBCs
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…
AUG 8, 2024
Backblast! Are we really doing this today?
Rainy morning began with a text from the Funhouse, "Are we really doing this today?" Yep, always outside. Six men showed up, not afraid of the pouring rain. Not speed records were broken, safety was top priority. First…
KITCHEN SINK · AUG 7, 2024
Backblast! Awkward Weight At The SInk
WARMUP: Jog around the parking lot followed by a few exercises. THE THANG: 1min of each of the following: Ground to overhead Over the shoulder toss SLOW asymmetrical farmers carry. With sand bag in one hand, we'll walk…
AUG 6, 2024
Backblast! Full buffet at the Corral
WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot Wrapped up with some wall work Dips, Step ups and Derkins THE THANG: Tega Cay Zipper 9 lanes through parking lot, perform the following at…
AUG 6, 2024
Backblast! Anyway but the stinky dumpsters
WARMUP: We did dynamic warm up Some moseys some wall work and then back to main parking lot THE THANG: 9 lanes 10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one MARY: Plank on curb PAX bear crawl to…
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
SWEEP THE LEG · JUL 29, 2024
Backblast! Feather Duster your lower extremities f
WARMUP: This is Sweep, we don't really do that here. THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff. MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core…
KITCHEN SINK · JUL 24, 2024
Backblast! Kitchen Sink Beatdown-last week
WARMUP: Stretching and slow warmup THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. Sprocket, Esso, Band Camp, fishstix, Farmers Only, and Bonsai…