backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
56 backblasts mention “The Mule”
BUSHWOOD · AUG 28, 2024
Backblast! Waxed at Bushwood
WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner THE THANG: 11’s on a big hill- merkin and squats Mosey back to COT for board of pain w music. 5 exercises x 30 Reps of everything. Tons…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
THE FORT · AUG 24, 2024
Backblast! Hill Sprints with beautiful sunrise
WARMUP: - SSH / WM / IW THE THANG: - hill sprints: 50%/75%/100% - 7's up the hill: burpees+big boys / mode of transport = backwards uphill run - jack webb: 1:4 / merkins + OH clap - hill sprints: 50%/75%/100% MARY: …
BLOCK PARTY · AUG 20, 2024
Backblast! DH is not a bad example
WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers THE THANG: mosey to stage at WEP 100 - LBCs Run a loop 90 - squats Run a loop 80 - merkens Run a loop 70 - flutters Run a loop 60 - lunges…
BLOCK PARTY · AUG 7, 2024
Backblast! Webb-o-Rama Around Downtown
Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park…
BLOCK PARTY · JUL 16, 2024
Backblast! "Street" not "Cindy" Blocks
WARMUP: 20 SSH 15 Cherry Picker 10 Merkin 5 Burpees Mosey to the "Blocks" THE THANG: (See photo) Pain stations at the corners. Loop back and stack exercises. B.L.I.M.P.S. 5 Burpees - West Leroy 10 Lunge each leg - West…
BLOCK PARTY · JUN 25, 2024
Backblast! Full-body Beatdown at Block Party
One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did. Warm Up - 20 SSH (IC) - 20 Imperial Walkers (IC) - 20 Mountain Climbers (IC) - 20 Plank Jacks (IC) Mosey to Founders - 20…
BLOCK PARTY · JUN 4, 2024
Backblast! Murphish
WARMUP: SSH, mosey to print shop THE THANG: 1st Station - Print shop 25 pull ups 25 squats 2nd Station - Academy & MAIN 25 merkins 25 squats 3rd station - Academt & Monroe White 25 merkins 25 squats Repeat - most got 3…