backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
308 backblasts mention “Float Bridge”
THE COACH'S BOX · THU JUL 2
Deck of Cards - Habits
WARM UP: SIDE STRADDLE HOP = 15 IMPERIAL WALKER = 15 MOROCCAN NIGHT CLUB = 15 CHERRY PICKER = 15 LOW SLOW SQUAT = 15 DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD: NUMBER OF REPS =…
SNAKE PIT · TUE JUN 30
Clock It
We moseyed around the parking the got to work. A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying…
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 YARD · SAT JUN 20
Track Theme
WARMUP: -Cherry Picker -Imperial Walker -Hillbilly -MC THE THANG: -4x100 with 4 pain stations -4x200 with 4 pain stations -4x800 with 4 pain stations MARY: -American Hammers -Should taps -Big boy sit-ups -Hello Dolly…
COCKPIT · MON JUN 15
Hills are alive with the sound of bear crawls
WARMUP: SSH Imp Walkers Hillbilly Walkers Mosey THE THANG: Walking pushups with a twist into a dip 5 count 7s with hills - Big boys - Squats Wall sit Bear crawl hills 7 count More moseying 2.12 miles gotten in MARY…
THE YARD · SAT JUN 13
All The Light Poles
This morning we visited all the light poles. At each we did 20 of the following, going forward and backwards up the course. Squats LBC Calf raises Imperial walkers American hammers Hillbillies
THE COACH'S BOX · THU JUN 11
Grinder, Beast, & Gauntlet
WARMUP: No time to Warm up we, we had 30 minutes to get a good one in. THE THANG: 3 AMRAPs - 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises. CIRCUIT 1: “The Grinder” …
SNAKE PIT · TUE JUN 9
I am glad I had a lighter kettlebell
WARMUP: - MC - windmill - side straddle hop - imperial walker - cherry picker THE THANG: • 15 Overhead Press o Bear crawl – 10 yds o 15 Merkins o Crawl Bear – 10 yds o 15 Merkins • 15 Curls o Lunge walk – 10 yds o 15…
THE YARD · SAT JUN 6
Tic Tac cone and Agility ladder
Warmup: MUSICAL 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: SSH 3. Solos: FRUIT PICKERS 1. https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix…
SLOW BURN · FRI JUN 5
Some of you need a Draw Four!
It’s time for a round of Uno! Play your cards and do the exercises as follows: Blue - Merkins Green - LBC Yellow - Squats Red - lunges Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat…
THE COACH'S BOX · THU JUN 4
Cindy Heaven
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO Cheese shredder Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run Round 2- Lunges…
THE ARMORY · MON JUN 1
AMRAP Board of Pain
WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB. MARY: All core…
THE YARD · SAT MAY 30
Dora Plays Games
WARMUP: SSH, IW, HW, CP, Merkins THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS! Part II: Dora: 200 Squats, 200 LBCs, 200…
THE COACH'S BOX · THU MAY 28
Combating worry
WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet THE THANG: 4 corners of the skillet + midpoints At each corner: 10 ea, shoulder tap, jump squat, box cutter At the 50: 5 burpees We completed somewhere between 2…
SNAKE PIT · TUE MAY 26
Kettlebell Cindy
Warmup Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC Farmer’s carry to Cindy Storage AMRAP (as many rounds as possible) 40 reps Exercise 30 reps Mountain Climbers 20 reps Exercise 10…
THE YARD · SAT MAY 23
Saturday at the yard
WARMUP: - Moroccan Nightclub - Imperial Walker - Cherry pickers THE THANG: 4 Stations - Station 1 - Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk - Station 2 - Side Staddle Hop, Mountain…
SLOW BURN · SAT MAY 23
What Rain!!
WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10…
THE COACH'S BOX · THU MAY 21
Shout out to your mom
Playlist: Amazon Playlist, “F3 30/30 Tribute to Mothers” Warmup: Imperial Walkers Windmills Merkins Big Boy Situps Low Slow Squat Plank Go get cindies. DORA: 60 Merkins 120 Squats 180 LBC Partner farmer carries a cinder…
SNAKE PIT · TUE MAY 19
Single/double Bell pyramids
WARMUP: SSH, WM, IW, Merkins all IC THE THANG: Buy-in/Cash-out = 20 Swings Pyramid #1 (1-2-3-4-5-4-3-2-1) DOUBLE BELLS - Clean - Press - Squat - Renegade Rows Finish your pyramid & join partner until all partners are…
THE YARD · SAT MAY 16
2nd time around……
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a…
THE HIVE · FRI MAY 15
Smokin Kettlebell Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
THE COACH'S BOX · THU MAY 14
Cinder blocks of fun
WARMUP: - Moroccan nightclub - Imperial walker - Hillbilly walker - Windmill THE THANG: - 15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins - 15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups …
CLYDESDALES · WED MAY 13
Quarter shuffle
WARMUP: one guy got in trouble for trying that at this AO one time THE THANG: double Kingsley, try to push the last 1/4 of each mile MARY: again, there was an issue one time ANNOUNCEMENTS…
SNAKE PIT · TUE MAY 12
Fun with Kettlebells
WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats …