backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
165 backblasts mention “Sugar Daddy”
SLOW BURN · JUL 25, 2025
Backblast! Real American Crazy Train
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station. - Low…
JUL 10, 2025
Backblast! Not All Heroes Wear Capes
YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) Run the Main Street to…
COLOSSEUM · JUL 8, 2025
Backblast! Welcome back to the 90s
WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school. THE THANG: we…
FLIGHT PLAN · JUL 7, 2025
Backblast! Moist Monday Flight
WARMUP: Fist pump the PAX THE THANG: Run down market to Gardenia Run Gardenia and back Add miles by running Sutton to 160 and back to Starbucks Ruckers : ruck MARY: ANNOUNCEMENTS: The Sweati Barry 7/22 7pm COT: Pray for…
COLOSSEUM · JUN 24, 2025
Backblast! Convergence??
WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3 100 merkins 200 squats 300 LBC’s Mosey back with a few…
FLIGHT PLAN · JUN 2, 2025
Backblast! Braden Sucks
WARMUP: none THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all MARY: none ANNOUNCEMENTS: torture and haire COT: prayers for all…
SLOW BURN · MAY 23, 2025
Backblast! SlowBlast
WARMUP: We did. THE THANG: Warm up 4 corners in back lot - 3 rounds – 25 reps of each - Merkins - Squats - Diamonds - Big Boys Dora - 50 burpees - 150 dips - 250 CDD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter…
SWEEP THE LEG · MAY 19, 2025
Backblast! The Greyhounds could not be slowed with
23 at ao-sweep-the-leg this morning. The plan, 1/2 mile loops with 4 pain stations. Pain Station 1 - 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap) Pain Station 2 - 5…
FLIGHT PLAN · APR 14, 2025
Backblast! Very Rucky
The usual running was almost hijacked by ruckers this week. Tclaps to the speedy Sir Toppam Peach stand, bass, Fogerty, corruption, for keeping us a running AO. We ran, we rucked, we fellowshipped, we prayed for a…
APR 3, 2025
Backblast! Complex Math
16 at Minnow Pond for a test of speed and math skilz. Simple loop around town, four stops Stop 1 - COT - Merkins Stop 2 - Pharmacy - LBCs Stop 3 - Parking lot - SSHs Stop 4 - Gazebo - Squats Back to COT for lap 2 Rep…
FLIGHT PLAN · MAR 31, 2025
Backblast! Run to the River 4 miles
WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts
FLIGHT PLAN · MAR 17, 2025
Backblast! Snails & Trails
THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails ANNOUNCEMENTS: Fast Five COT: Prayers!
FLIGHT PLAN · MAR 10, 2025
Backblast! Just run in circles is all I said
WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew. THE THANG: we ran in the circles MARY: none but everyone came back from running in circles…
FLIGHT PLAN · MAR 3, 2025
Backblast! Ground Work at Flight Plan
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
FEB 21, 2025
Backblast! D2D prep
WARMUP: mosey to Ace Hardware. 51 SSH, IW’s, HW’s, shuffles and karaoke. THE THANG: mosey to DD’s 15 six count burpees, 15 big boys, 15 LSS, mosey to apartment office 15 six count burpees, 15 big boys, 15 LSS mosey to…
JAN 9, 2025
Backblast! Choose Hard
WARMUP: Run to bandshell at WEP THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then…
COLOSSEUM · JAN 7, 2025
Backblast! Under cover
WARMUP: SSH, windmills, imperial walkers THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations…
JAN 2, 2025
Backblast! Crazy 21s
WARMUP: it’s minnow pond. So, no THE THANG: Fast pace 3.75ish miles stopping to do Super 21s. That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if…
COLOSSEUM · DEC 31, 2024
Backblast! Colosseum
Great workout…better fellowship
FLIGHT PLAN · DEC 30, 2024
Backblast! Sugar Daddy
Sugar Daddy was a champ for showing up after missing his Q. Great attendance and fellowship for a run through Baxter.
DEC 19, 2024
Backblast! Simple Loops
WARMUP: Pledge THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat. MARY: ANNOUNCEMENTS: Read…
COLOSSEUM · DEC 17, 2024
Backblast! Coliseum- 12/17/2024
WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc… Mosey to tables 10 reps of slow squats, step up…
FLIGHT PLAN · DEC 2, 2024
Backblast! Slay the Bray!(den)
WARMUP: Too cold THE THANG: Brayden Hill loops and Hill repeats MARY: UnoMas ANNOUNCEMENTS: Christmas party Bethel shelter, Clave Boss COT: Fellowship and Prayers
SLOW BURN · NOV 29, 2024
Backblast! Enter a workout title…
WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence THE THANG: 8s: Station one - merkins, shoulder taps Lap around parking area to station two Station two - big boys and American…