backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
142 backblasts mention “Cake Boss”
THE ARMORY · AUG 1, 2022
Dust in the Wind? No!
WARMUP: SSH, Mtn climber, Peter Parker, Parker peter THE THANG: Triple Bs day -- bells, bricks and blocks Bells: 10 Swings (round 1) 10 Goblet squat (round 1) 10 Lawn mower pull each side (round 2) 20 Tricep extension…
JUL 28, 2022
Rocking and Rolling in the Gloom
WARMUP: Double D at the helm: COP -- SSH, Seal Jack, Mtn climbers, merkins, Peter Parkers, Windmill (all IC x10) Burpees x10 OYO Mosey to rock pile on driveway up from stadium. Grab a rock without worrying about running…
JUN 23, 2022
Wannabe board of pain and a hill
WARMUP: dynamic warm up in the Church of God lot 1/2 high knees, jog it out, 1/2 butt kickers back, jog it out 10x shoulder taps, imperial walker, flutter karaoke 1/2 and turn the other way 1/2 back with a shuffle same…
ALCATRAZ · JUN 18, 2022
Soggy bottom brothers at Runde Park
WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field. THE THANG: Eight stations with six yard gaps between each station. Round…
APR 15, 2022
All Good at The Swamp
WARMUP: Mosey to Fuji SSH, Imperial Walker, Hillbilly, Mtn Climbers Mosey to Near Death Island One pax runs around the island while other pax exercise -- Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles…
THE BALLROOM · DEC 14, 2021
68 Years of Impact
13 Pax posted to The Ballroom on a crisp Dec morning with meteors falling and new and veteran pax rising. Triple Lindy was honored at the start despite his DR status. Our FNG was introduced. A Disclaimer was proclaimed…
BUSHWOOD · NOV 24, 2021
Bushwood....where we never slice and gambling is fully acceptable!!
We had 6 for Running with push-ups at Bushwood 👏🏻💥💪🏻 We took off from launch through the gorgeous campus of Catawba Ridge High School. Did a little dynamic warm up. Then hit the CakeBoss Pain Train with 4 Pain Stations…
APR 16, 2021
RPG - Road to Perdition 1
9 PAX for 15 min of Broga Sequence starting with some yoga core work on the ground and finishing with a vinyasa flow --Cake Boss felt YHC was tricking everyone into doing burpees (maybe....?) 5 split off for work in…
THE BALLROOM · APR 6, 2021
Ballroom abs
YHC had the honor of leading some #HIM's through a WO that allowed the PAX the ability to dial up or down their intensity. It's important to recognize PAX levels of intensity when Q'ing so that you can ensure each PAX…
THE RANCH · OCT 8, 2020
Stay Hard
I’ve been reading a handful of books these days, and one phrase that has stuck within my mind (as well as my SL) is #StayHard. It has pushed me through the mindset of “I can’t do this” or “I shouldn’t do this.” How many…
SWEEP THE LEG · JUL 27, 2020
Hill Suicides at STL
Late night, 1-3 AM 2.0 cuddles. Lack of sleep. Sure to be a strong showing at STL. Roll up to find Gears with that smile he always has on when he knows he is about to put in work. Solid crew to start, into 0514 the cars…
JUL 21, 2020
Lead, Then Get Out of the Way
A month ago Lutefisk reached out for me to Q today and I said yes. Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape. Well, that didn't happen so had to figure out how to…
SWEEP THE LEG · JUN 15, 2020
The Herd at Sweep The Leg
Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present…
JUN 12, 2020
Webbs on Webbs on Webbs
It felt so good to see my brothers on the west side. It has literally been too long. YHC was all smiles as the cars rolled up this morning. Lately YHC has been reading a book titled The Ruthless Elimination of Hurry, so…
JAN 28, 2020
Sprinting in the Corral
The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex. We headed back to the Harris Teeter parking lot and the crowd was anxious to…
THE BALLROOM · SEP 17, 2019
Lead where you are - 2 years have flown by @ THE Ballroom
What a beautiful, steamy fall morning as the gloom saw 19 of The Fort's finest show for our Shovel flag Hand-off at THE Ballroom. Can't believe that it was over 2 years ago when Cake Boss asked YHC to take over Site Q…
SEP 3, 2019
Cannonball : Bakers Dozen of courage, was just what the Cake Boss ordered!
YHC got the invite to lead at Cannonball and I seized the opportunity. The PAX of Lake Wylie are accelerating at high pace and I did not want to miss an opportunity to encourage and continue to "Give it Away". Met a…
JUL 26, 2019
The Hive: Move to Gain
We had real men of genius show up at The Hive today. It was cooler temps and we took advantage of them. 12 of us decided to pick things up and put them down and get better this Friday morn. FNG brought in by 3D kept up…
VARSITY · JUL 19, 2019
Varsity: Keeping up the pace
I have to be honest.....I'm so late with this back blast all I remember is I could not straighten my arm for 4 days. The pullups and curls with the cinder blocks killed me.....lol 5 of us came to The Varsity for some…
JUN 15, 2019
<em><strong>BIG DAY at THE YARD!!</strong></em>
BIG DAY at THE YARD!! 11 showed for THE YARD this past Saturday. 4 elected a pre-run. 3 for a 10K: White Lighting, Harry Carry and Cake Boss with one for a 5K: Twister Disclaimer was provided with the admonition that…
FLIGHT PLAN · MAR 25, 2019
Breaking Patterns
What a great morning for a run. Low 50's, no wind and 20 PAX for a post P200 Monday. Up in the rotation today was the newest member of the Flight Plan plans, "Loops of Choice." They include a 2.5 mile loop that goes…
RING OF FIRE · MAR 13, 2019
The Coop 11:2019
15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly...) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees…
SLOW BURN · FEB 8, 2019
SlowBurn - Wegman's Send off to Chimbote
Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the…
THE BALLROOM · DEC 11, 2018
The Ballroom: Picking up the 6.....all 6 of us!
1 is the loneliest number.... but then there were 2 and eventually 6 of us came to the Ballroom for our daily red pill. Was a cool morning but not crazy cold. The Ballroom is usually loaded with PAX but i guess the…