backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
THE FORT · SAT APR 25
Padre-Sandbag
WARMUP: the usual suspects THE THANG: 1. Catch me if you can: 1 pax walks w/ Sandbag or chosen coupon… Other (at each handoff), does 10 BBSU, 20 monkey humpers then moseys up for handoff 1. Pitt-stop at Playground for…
SLOW BURN · FRI APR 24
Do 1 More
WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills THE THANG: Do 1 More This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their…
SLOW BURN · FRI APR 17
Bucket Burn
WARMUP: We warmed up THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in. MARY: Yes…
THE BALLROOM · TUE APR 14
Smokin Rocket
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins…
THE BALLROOM · TUE APR 14
Cohiba workout
Warmup the usual. Ran a little Did 4 corners with 3 exercises each ask Cohiba Did a Dora 300 LBCs 200 squats 100 merkins ask Cohiba Went to benches. Did dips, derkins and step ups We did Mary at the end All was good.
THE YARD · SAT APR 11
Trust the hill and the field.
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl. Repeated on hill and field. Extra field work with…
THE ARMORY · MON MAR 30
10 pax didn’t oversleep
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey. THE THANG: Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds. 11 of Derkins on Bell/One arm press…
THE FORT · SAT MAR 28
Tour De Land Holdings
WARMUP: Mosey to the Police Lot for various exercises I/C THE THANG: Mosey to the US flag at veterans park for the pledge. Move to the lot formerly known as Footloose Exercises & different modes of transport between…
THE COACH'S BOX · THU MAR 26
Three lessons for leadership
WARMUP: mosey to high school faculty lot and do the following exercises I/C Windmills Cherry pickers Imperial walkers Seal jacks THE THANG: Dora on the hill Mosey to the top of the hill of 21 100 Burpees - switched to…
THE YARD · SAT MAR 21
Go Chuck Yourself
WARMUP: We did some THE THANG: Chuck Norris jokes and exercises, mainly MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle
SLOW BURN · FRI MAR 20
Backblast! Hello Newman
I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow…
THE YARD · SAT MAR 14
Backblast! Knock out for fun
WARMUP: - Moroccan nightclub - Imperial walker - Cherri pickers - Windmill THE THANG: - street light ladder x stations - Reps 5, 10, 15, 10 - Station 1 - side straddle hop - Squats - Lunges - station 2 - merkins - Plank…
THE BALLROOM · TUE MAR 10
Backblast! Dual dancin
Barry did some pole work and a warmup. I did some 4corners with some mall walking and stretching. That is all
THE YARD · SAT MAR 7
Backblast! Rhythm Is Going To Get You
WARMUP: Stretch lab, mosey around road pilons to the tune of Rocky's Gonna Fly Now, People's Chair with a burpee count, Plank Jacks & SSH THE THANG: 4 Corner Draw-each corner of the parking lot equipped with decks if F3…
THE BALLROOM · TUE FEB 24
Backblast! Time to work the arms!
WARMUP: THE THANG: did some curls, squats and other fun things with weights MARY: ANNOUNCEMENTS: COT:
SLOW BURN · FRI FEB 20
Backblast! Anchorman Rules
WARMUP: stretchy stretchy bc we are all respectable THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each) MARY: shared love around the circle
THE BALLROOM · TUE FEB 17
Backblast! Good Morning Respectables!
WARMUP Disclaimer and some static stretches at the flag. THE THANG: Take a lap around the parking lot and stop at the front of school for COP. All in Cadence: SSH x 20, windmill x 10, Mountain climber x 15, Low slow…
DAWN PATROL · THU FEB 12
Backblast! My taste was acquired
The chill came back and 8 showed up for a run around the Sunbelt parking lot. From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were…
RING OF FIRE · WED FEB 11
Backblast! King of Ring - IPC Style
Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it. WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work. THE THANG: Start on goal line Broad Jump to…
THE BALLROOM · TUE FEB 10
Backblast! Change is the Game
WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3…
THE YARD · SAT FEB 7
Backblast! Not A Moderate Workout
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. Light Poles: Light Pole 1: 10 Merkins Light Pole 2: 15…
THE FORT · SAT JAN 24
Backblast! Ice Apocalypse at The Fort
WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey. THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax…
THE YARD · SAT JAN 17
Backblast! Noterate
WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and…
CURRAHEE · TUE JAN 13
Backblast! We came to Boogie
WARMUP: 2x loops on campus waiting for Boogie Down thinking he might think ao-currahee started at 5:15 instead of 5:00 THE THANG: Ruck to Decibel’s office across from TC Fire on Stonecrest.. some incline Merkins on the…