backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
306 backblasts mention “Slow Jams”
OCT 8, 2024
Backblast! Curtain order
WARMUP: side straddle hop THE THANG: Indian run with burpees MARY: lots of different things ANNOUNCEMENTS: long duck runs slow COT: prayers for those in need Praises for the fellowship and all that it is.
OCT 8, 2024
Backblast! The Unadvertised Q
WARMUP: Quick Mozy then windmills, mountain climbers, Moroccan night clubs THE THANG: Mozy to now closed dental office and Pax did an incline plank in a row while each member took turns running ~20 yards out for three…
THE ARMORY · OCT 7, 2024
Backblast! IPX … sort of
Warmup: 2 rounds of a Tabata 20 seconds work 10 seconds rest 1.SSH 2. Windmill 3. Merkins 4. Squats 5. Plank jacks 6. LBCS Next chunk of time A modified meatloaf massacre from a past IPX workout 20 reps of thrusters 20…
TRAINING GROUND · OCT 6, 2024
Backblast! Churches chained together
WARMUP: grab a heavy chain & Ruck During marching portions, swap every ~5 min on who (partner) was Ruck+2-chainz vs. just Ruck THE THANG: March to St. Paul Episcopal In parking lot: all with ruck & Chain Chainkins…
ALCATRAZ · OCT 5, 2024
Backblast! Chainz Return to Alcatraz
WARMUP: Django: SSH, Ch-Pickers, Windmill, MNC, (all IC) W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH, THE THANG: Partner Chain Lateral Raises, Partner Chain Front Raises Laps…
OCT 4, 2024
Backblast! Still Tahn
WARMUP: SSH, Windmills, IW, HW THE THANG: We ran over to the Oakcrest Academy parking lot for a 2 man DORA 100 Mike Tysons - 200 Squats - 300 LBCs . Timer was running a lap around the parking lot. We then ran back to…
THE COACH'S BOX · OCT 3, 2024
Backblast! Put Coaches Box’s new Cindy’s to good w
WARMUP: Ran a mile to get to Cindy THE THANG: DORA with Cindy’s MARY: Ran a mile back ANNOUNCEMENTS: sign up for the golf outing COT:
THE ARMORY · SEP 30, 2024
Backblast! One arm at a time
WARMUP: mosey, 5 reps each arm of swings, row, clean, press and snatch THE THANG: Dora Each partner does all of the reps each round if the bell is set down the punishment is one burpee first round, two second round and…
THE COACH'S BOX · SEP 26, 2024
Backblast! Hurrcane Coaches Box
WARMUP: SSH Imperial Walkers Hillbilly Walkers Stretches: - L/R toe touch, middle - Pretzel - Quad THE THANG: arm workout with cindies - AmRAP 45 sec on, 15 rest Circuit x2 - pull ups - Curls - Tris - OH press - Cactus…
SEP 25, 2024
Backblast! Week 3 Iron Pax
Week 3 Iron Pax
BLOCK PARTY · SEP 24, 2024
Backblast! Four Corner Fest
IC SSH, Moroccan Nightclub, Cherry pickers, lss, mtn climbers, plank, hands to the sky, Honeymooner, down dog mosey Four corners CDD 20 IC Up main - Hold plank at each corner for 6 Right at Tom hall CDD 15 IC Right at…
SEP 18, 2024
Backblast! Week 2 Iron Pax
Week 2 Iron Pax
SEP 17, 2024
Backblast! Colt 45 and 2 Zig Zags
Zig zag the Teeter parking lot - Merkins: 25 single ct cadence / sprint to other side of lot; 20 IC, sprint…15…10…5 - Squats/NUR, 25, 20, 15, 10, 5 - CCD/Power skips - 25, 20, 15, 10, 5 - SSH/High knees - 25, 20, 15…
THE ARMORY · SEP 16, 2024
Backblast! Be Consistent with Da Bell
WARMUP: Some warm up included SSHs Lunge KB twist Low slow squat Reverse Lunge walk Merkins Moroccan Nigjt Clubs Hill Billy walkers ImperialWalkers Sumo squats Mosey THE THANG: Tabata 4 rounds 20 seconds each Good…
THE HIVE · SEP 13, 2024
Backblast! Laughing Gorilla
WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day) THE THANG: Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1. Russian swing (to shoulder)…
SEP 11, 2024
Backblast! Week 1 Iron Pax
Week 1 IPX
SEP 10, 2024
Backblast! O'Riley Triple Check
WARMUP: lap around parking lot circle up for COP warm-up - 25 SSH - 10 Windmills - 20 mountain climbers - 10 plank jacks - 10 Moroccan Nightclubs - 10 Imperial Squat Walkers Jog along front of shops. stopping at every…
SEP 9, 2024
Backblast! Iron Pax 2024 Week 0 - Wednesday
WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer…
THE COACH'S BOX · SEP 5, 2024
Backblast! Bord of Pain OG
WARMUP: Run to back of school mixed in a few butt kickers, toy soldiers and high knees THE THANG: OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being…
AUG 27, 2024
Backblast! Partner work and back to the basics
WARMUP: SSH, Burpees, Merkins, Mt Climbers, Peter parkers. Run around the main building to the starting point. THE THANG: partner work accumulative count, parter one runs around half of the building and partner two…
THE ARMORY · AUG 26, 2024
Backblast! Lots of Swings and Man Makers with a fe
WARMUP: Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop THE THANG: Escalating cumulative ladder with a lap between…
THE COACH'S BOX · AUG 23, 2024
Backblast! Back to School
11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did. Warm Up - 12 Low Slow Squats (IC) - 12 Imperial Walkers (IC) - 12 Moroccan Night Clubs (IC) - 12 Mountain Climbers (IC)…
AUG 23, 2024
Backblast! Tabata fun… no run no burpees.
Warmup was basic SSH Windmill Mount climbers Stretching Plank jacks Moved to 40 minutes of Tabata Focus on Shoulders/chest Legs Core. 6 rounds 6 sets 45 seconds on 15 seconds off With a cooldown in-between sets…
AUG 20, 2024
Backblast! Space X and Dumpsters (same?)
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps mosey around back to some fresh air, four corners, 2…