backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
313 backblasts mention “Goose”
LAZARUS · THU AUG 6
BOMBS Away!
WARMUP: Warmupy things while waiting for Bobber THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns. Round 1 Exercises: Burpees…
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 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 )…
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…
LAZARUS · THU JUL 23
I Was Wrong, And I'm Grateful For That
The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of…
THE FORGE · WED JUL 22
Prison Break
Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The…
BLOCK PARTY · TUE JUL 21
A slice of pie
WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey THE THANG: Thang 1: 7’s Merkins at the bottom of the hill into parking lot - NUR to top - jump squats at the top - run…
COCKPIT · MON JUL 20
Push Through Complacency
WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins. THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other. Bench Press, Dips…
THE FORGE · FRI JUL 17
Partners in the Gloom
WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot THE THANG: Mosey to apartments and lunge 50 yards Mosey to Tiny Time day care for some DORA Lots of stops along the way for Monkey Humpers Mosey…
LAZARUS · THU JUL 16
Lazarus Beatdown
WARMUP: - 7-to-1 Motivators IC - Imperial Squat Walkers: 10 reps IC - Merkins: 10 reps IC THE THANG: - (run to front of theater) - Four Corners - Round 1: Bear crawl between corners. At each corner: 10 Merkins (40…
LAZARUS · THU JUL 9
Silk Curtain
WARMUP: yea, that’s important THE THANG: run all the way around Red Ventures (aka the silk curtain loop) Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the…
COCKPIT · WED JUL 8
BRILGA
WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle…
COCKPIT · MON JUL 6
Cockpit Circuits, wait, what?
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20. WARMUP: 400m jog to the bottom of the hill Side Straddle Hops, Squats, Butt…
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
LAZARUS · THU JUL 2
4 HIM for 4 Corners
WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front. THE THANG: Corner 1 (10 reps) - Merkins– 10 reps Corner 2 (10 + 20 reps) - Merkins – 10 reps…
SNAKE PIT · TUE JUN 30
Clock It
We moseyed around the parking the got to work. A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying…
LAZARUS · THU JUN 25
World Cup Fever
WARMUP: THE THANG: Penalty Kicks & 1966 Dora MARY: ANNOUNCEMENTS: COT:
COCKPIT · MON JUN 22
Brought to you by Brooks and Duke Energy
WARMUP: did stuff THE THANG: ran loop around campus stopping at light poles for 10 Merkins 10 Big Boys 10 Squats 10 Flutters MARY: stretch for 90 sec ANNOUNCEMENTS: COT:
LAZARUS · THU JUN 18
My AO (and region) VQ
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15. Thang 2) moseyed…
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
THE COACH'S BOX · THU JUN 11
Grinder, Beast, & Gauntlet
WARMUP: No time to Warm up we, we had 30 minutes to get a good one in. THE THANG: 3 AMRAPs - 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises. CIRCUIT 1: “The Grinder” …
LAZARUS · THU JUN 4
MILGA
WARMUP: THE THANG: We mosied down to the road heading towards Red Ventures. At each light pole we did a round of 5 merkins, 10 big boys, 15 air squats, mosey to next pole and repeat. We did 10 poles. On run back up the…
COCKPIT · MON JUN 1
Cornered by 7’s
WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things. THE THANG: We moseyed over to another lot and got to it Each round was the same exercise in each corner as listed below…
LAZARUS · THU MAY 21
Simple yet effective
WARMUP: SSH Imp Walkers Hillbilly Walkers Squat Mosey THE THANG: Stair run - exercise called out while 1 pax runs the stairs 2 rounds Bag drag plank 2 rounds Round 1: Run 1 loop (or to opposite side and back). Then at…