backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Mark Nestel”
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
KITCHEN SINK · THU AUG 6
School Route
Run from Tega Cay Elementary to Gold Hill Middle and back
CURRAHEE · TUE AUG 4
4 corners of mumblechatter
WARMUP: Started with stretching and Intro. They rocked over to the parking area for the warm up. 15 MNC, produce pickers, Wind Mill, plank, merkins, updig and down dog. Then rucked over to the rear parking lot. THE…
SWEEP THE LEG · MON AUG 3
Tour d' Favorites
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to…
CURRAHEE · TUE JUL 28
Dora Takes the Hill
WARMUP: SSH, Ruck Big Loop THE THANG: Bear Crawl midfield to the fence. OHC back to midfield. Ruck Big Loop (2x) Head over to the hill for a Dora 100 Merkins 200 LBCs, 300 Squats Back to COT for some more Merkins &…
ALCATRAZ · SAT JUL 25
Ace Ventura
WARMUP: SSH Imperial/ Hilbilly Walkers Mountain Climbers Peter Parker’s Moroccan Nigh Clubs Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers THE THANG: 1. Golf Course 11s - “Laces Out” - Merkins and…
SWEEP THE LEG · MON JUL 20
What is a Picket?
WARMUP: you’re supposed to come warmed up to Sweep the Leg THE THANG: run towards Gardenia stopping occasionally for: 5 burpees 10 merkins 15 squats 20 lbcs Or some variation of that. We added them up on the way out and…
THE FORT · SAT JUL 18
Blimps are fun
Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's…
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…
CURRAHEE · TUE JUL 14
Attack of Heart Attach Hill
WARMUP: 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x5 IC - Side Straddle Hop x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's…
SWEEP THE LEG · MON JUL 13
Hills have eyes
WARMUP: mosey down to bottom of Brayden hill THE THANG: 10 jump squats at bottom of hill 10 merkins at the first street 10 lunges and the parking lot entrance 5 burpees at the top Run back to the bottom and repeat MARY…
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
KITCHEN SINK · THU JUL 9
Westside Story
4.5 mile run Launch from TCES down Hubert Graham around the back of Walmart Right on 160 around South State Bank Left on 160 left on Gold Hill Back to COT
SWEEP THE LEG · MON JUL 6
Persevere because others are counting on you
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES…
CURRAHEE · TUE JUN 23
Day Of The Rangers Goruck Hero WOD
WARMUP: Mosey around parking lot High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right THE THANG: Day of The Rangers Goruck Hero WOD Buy-In: 73 Sandbag Squats (30/20 Ib Ruck…
SOUL TO SOLE · THU JUN 18
Trail Snails
Rucked thru Kingsley to Springs and back ANNOUNCEMENTS: Read your newsletter COT
CURRAHEE · TUE JUN 16
Miles with Smiles
WARMUP: Quick stretch THE THANG: 3.1 miles
ALCATRAZ · SAT JUN 13
Birthday Beatdown at BAOPS
YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did: Warm-Up: - SSH – 57 IC - Imperial Walkers – 34 IC - Hillbilly Walkers – 33 IC - Moroccan…
THE FORGE · SAT JUN 13
Box of Crayons
WARMUP: 103 SSH, IW, HW, yoga THE THANG: Dina Dr back and forth 5 stops down and back Exercises in cadence each time Rd 1: 5 burpees each stop Rd 2: 10 big boys Rd 3: 15 jump squats Rd 4: 10 merkins (had to start…
CURRAHEE · TUE JUN 9
The Pit
Quick warmup and a lap around the car loop. Mosey down to the theater where a cart filled with heavy stuff awaits. Exercises at each level while one pax pulled the cart up the hill and back down . We got three rounds in.
CURRAHEE · TUE JUN 2
Stop 🛑 Sign Beatdown
WARMUP: Stretch, SSH, Squats, Nightclubs…..Mosey THE THANG: Mosey to 160 and back using Stop Signs for round of exercises ( 50 flutters holding ruck up, 25 Squats, 10 Curls, and 5 ManMakers) MARY: None ANNOUNCEMENTS…
SWEEP THE LEG · MON JUN 1
Little Baby Sandbags
THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station. 1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks 2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15…
ALCATRAZ · SAT MAY 30
Hills and leadership
WARMUP: Intro, then mosey to another location to warm up. Then mosey to tge lake. THE THANG: We did 11 on tge ramp with monkey humper at the water and Squats at the opportunity of the ramp. Ran up to the top of tge park…