backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
35 backblasts mention “Xerox”
COCKPIT · MON AUG 10
Island hops
WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down. Aisle 1: 10 merkins - run…
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…
COCKPIT · WED AUG 5
Soccer sprints
WARMUP: Moroccan night clubs Imperial walkers Low slow squat Plank Worlds greatest stretch Tempo merkins THE THANG: mosey to soccer field Exercise 1 Single leg RDL x10e Reverse lunge x10e Calf raises x20 90% length of…
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…
SLOW BURN · FRI JUL 31
Tabata Workout - Slowburn
WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog…
COCKPIT · WED JUL 29
Turf Toe
WARMUP: THE THANG: Plyometrics on the turf field MARY: Yes, the hips don't lie, ANNOUNCEMENTS: COT:
COCKPIT · MON JUL 27
Sherlock welcome ho(l)me(s)
WARMUP: SSH / Windmills / Low Slow Squats THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat 15 merkins 15 squats 30 second plank 15 dips 15 merkins 15 LBC’s 15…
THE FORGE · FRI JUL 24
10 Days to School
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs THE THANG: Backblast – The Forge Q: Jason Workout: Ladder to 10 Distance: Just under 4 miles Great work by everyone who showed up at The Forge this morning. The focus…
COCKPIT · WED JUL 22
Getting swole at the Cockpit
WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while…
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…