backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
203 backblasts mention “BONES”
SWEEP THE LEG · MAR 31, 2025
Backblast! Grocery Bag of 2# Weights
Partner Up, 1 partner carries (2) 2# weights, other doesn't Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner. Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2#…
SWEEP THE LEG · MAR 17, 2025
Backblast! Sweepblast
Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up…
SWEEP THE LEG · FEB 17, 2025
Backblast! Pick Up The 6
WARMUP: What’s that? THE THANG: 3 corners Corner 1: Bank Parking Lot - 10 Merkins run to Corner 2 Corner 2: Cul-de-sac on Ben Cassey - 10 Big Boys run down hill through the parking lot to corner 3 Corner 3: Cul-de-sac…
SWEEP THE LEG · FEB 3, 2025
Backblast! Smiles with Some Miles
WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big…
SWEEP THE LEG · JAN 20, 2025
Backblast! Run up the Hill "Again"!
WARMUP: none THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and…
SWEEP THE LEG · JAN 13, 2025
Backblast! Stomping Grounds
Time to run the route I’ve driven many times in the last ten years. Mosey to PFHC (former site) 20 Merkins and 20 CCD Mosey to GHES parking lot 20 LBC 20 Rosalita Mosey to handicap spot at GHMS 20 squats 15 Monkey…
SWEEP THE LEG · DEC 16, 2024
Backblast! Hills for the Pax
WARMUP: The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood. THE THANG…
THE BALLROOM · DEC 3, 2024
Backblast! Dedicated to Bass
WARMUP: We gathered with a lot of F3 years under our belt. It was cold so we needed to warm up our old bones. Bass wore every particle of clothing he owed, Eddie started a new fashion trend wearing a winter hat and a…
SWEEP THE LEG · DEC 2, 2024
Backblast! 2024.49
A 3/4 mile figure 8. Top loop = 3 right turns, do 5 bombjacks at each right turn. Bottom loop = 3 left turns, do 5 merkins at each left turn. At the cross in the middle of the figure 8, do 5 burpees. I got 5 laps, some…
SWEEP THE LEG · NOV 11, 2024
Backblast! Cardiac test
WARMUP: Run around Earth Fare and out to cul de sac last bank THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers…
SWEEP THE LEG · NOV 4, 2024
Backblast! A quick jaunt to Tega Cay
WARMUP: All you get is an explanation of the Thang THE THANG: Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you're fast, go take a lap around their parking lot. At the first traffic light 5 merkins and…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
SWEEP THE LEG · OCT 21, 2024
Backblast! Lieutenat Dan's Braden Speedsters
WARMUP: Mosey to Braden Pool 20 SSH THE THANG: Simple winkie to prep for running season. Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan's @ each) 1. Braden Pool 2. 160 & Braden Pkwy 3. 160 & Emory Ln. **4 loops &…
SWEEP THE LEG · OCT 14, 2024
Backblast! Chalk it up
Nine pax at STL Basically: run to waypoint, do exercises there, continuing running to next waypoint. Waypoint 1: shovel flag at Earthfare Waypoint 2: flags in front of Gold Hill Elem school Waypoint 3: where fire access…
SWEEP THE LEG · OCT 7, 2024
Backblast! Bank Run
WARMUP: N/A THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end…
SWEEP THE LEG · SEP 30, 2024
Backblast! King of the Hill
WARMUP: Mosey across street to Brayden. Windmills waiting on six THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back…
SWEEP THE LEG · SEP 23, 2024
Backblast! No mercy
WARMUP: N/A - prerun if ya want to THE THANG: Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do…
SWEEP THE LEG · SEP 16, 2024
Backblast! Smelly Loops
The smell from Golden Coral has migrated to Sweep The Leg. Simple route this morning - loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 - merkins and squats. Stop 2 - CCDs and…
SWEEP THE LEG · SEP 9, 2024
Backblast! Walmart Run
WARMUP: No warms at STL THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the…
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…
AUG 15, 2024
Backblast! Star fish
WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish THE THANG: center point with 5 burpees every time that we go back to that point…
SWEEP THE LEG · AUG 12, 2024
Backblast! 8/12/24 STL
WARMUP: THE THANG: 3.5 miles total There were 7 cone pain stations on the GHMS/GHES entrance: - Peter Parker’s - CDDs - Merkins - Heels to Heaven - Box cutters - Squats - LBCs
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
SWEEP THE LEG · JUL 30, 2024
Backblast! Upper body around the circle
Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps. Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD. Run back to…