backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
527 backblasts mention “Senator Tressel”
THE FORGE · WED AUG 19
Mambo number 9
WARMUP: SSH Imp Walkers Moroccan nightclubs Michael Phelps Squats Merkins Broga THE THANG: Ladder interval up downs Merkins and Squats MOT Bear Crawk LBC Jump Squats MOT Lunges Dora with shared bag Merkins Big boys Imp…
THE FORGE · FRI AUG 14
Ring Around the Rosie
WARMUP: ## 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x10 IC -Windmill x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's greatest…
THE FORGE · WED AUG 12
A VQ and Lessons in Teamwork
Eagle Claw's VQ!!! WARMUP: Eagle Claw led. Start right at COT, no mosey, circle up for: - 20 SSH - 10 WM - 10 IW - 10 MNC - 10 cherry pickers Everything 4 count as usual. Then mosey over to the nearby Grace Presbyterian…
THE COACH'S BOX · THU AUG 6
Agility & Catharsis at CB
WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang THE THANG: 5-Each/Nur back 1 foot Forward hop (R/L) 2 foot side…
COLOSSEUM · TUE AUG 4
Whoa
WARMUP: - Mountain Climbers, - Strawberry Pickers, - Windmills THE THANG: Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light. - 200 Merkins - 400 Squats …
ALCATRAZ · SAT AUG 1
Split Q
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow. THE THANG…
COLOSSEUM · TUE JUL 28
Catch me if you can
WARMUP: Mosey to front parking lot (20) LS Squats (10) Merkins (25) Imperial Walkers THE THANG: Mosey to Movement Mortgage parking lot Bear Crawl across parking lot (5) Merkins every other line. Crab walk back (5)…
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…
THE COACH'S BOX · THU JUL 23
Random Workout
Warmup. Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise. Merkins Squat Big boys CDD Lunge (10 on each side) LBC (We ran out of time. We didn’t do…
ALCATRAZ · SAT JUL 18
No Complaints, Just Work
WARMUP: Dark Helmet on Q for the 1st half: A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then…
THE COACH'S BOX · THU JUL 16
Deck of Cards
WARMUP: SSH, honeymooner, downward dog, 6”, merkins THE THANG: deck of cards MARY: N/A ANNOUNCEMENTS: spoke about marriages…why are guys struggling to be real with their wives? What can we do to be intentional and…
COLOSSEUM · TUE JUL 14
Curb Your Enthusiasm
WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist) THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10…
ALCATRAZ · SAT JUL 11
Double trouble at The Rock
WARMUP: cherry pickers, iws, merkins THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15…
THE FORGE · WED JUL 8
Carrying the burdens
WARMUP: Disclaimer announced and off to Grace Presbyterian lot Plank until all pax arrived and moved into exercises Windmills x 10 I/C Cherry pickers x 10 I/C Imperial walkers x 10 I/C Hillbilly Walkers x 10 I/C Merkins…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…
COLOSSEUM · TUE JUN 30
Four corners, lots of reps
WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
THE COACH'S BOX · THU JUN 25
Block Party
WARMUP: ssh etc... THE THANG: ladder with cinder blocks With music courtesy of Pandora it's first wave channel Discussion topic- what brings you joy
THE BALLROOM · TUE JUN 23
The Ballroom
WARMUP: solid warmup THE THANG: work, work, work MARY: some core ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge COT: prayers and praises all around
ALCATRAZ · SUN JUN 21
America 🇺🇸 250
WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each) THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America :flag-us: 250 Carolina Drys Docks, Mountain Climbers…
THE FORGE · FRI JUN 19
Games in the rains
WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers THE THANG: We went to 4 stations with cards of workouts…cards moved forward back and back to start. Between stations we did bear crawls…
COLOSSEUM · TUE JUN 16
Light poles and Bear Crawls
WARMUP: Stretch and a few SSHs, windmills, etc… THE THANG: Light poles alternate between sprint and bear crawls as mode of transportation, at each pole 5 burpees, 10 merkins, 15 squats, 20 LBCs. We got to 8 poles. On…
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 · WED JUN 10
CVS, Walgreens..What's the difference? 2 miles
WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the…