backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
233 backblasts mention “Cherry Pie”
COLOSSEUM · TUE MAY 12
The 4 Square Gauntlet
Disclaimer and WelcomeShared WARMUP: In Cadence and 10 Reps Each - Moroccan Night Clubs - Cherry :cherries: Pickers - Windmills - Hillbilly Walkers - Imperial Walkers - Mosey to Schoolyard THE THANG: Partner Up for Some…
THE COACH'S BOX · THU MAY 7
Tic Tac chain/Cindie
WARMUP: usual stuff, emphasis on shoulders First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk 1. Dora-1: Partner moseys out & back for swap… complete the following: 1. 50 Ch-ickle Pointers…
CLYDESDALES · WED MAY 6
Way late
WARMUP: THE THANG: run to WEP, loop WEP and back Ruck MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · TUE MAY 5
Grooving to the 70's, 80's, 90's, and 2000's
WARMUP: Mossy, SSH and Windmills THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs…
THE YARD · SAT MAY 2
Dual Q
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THE COACH'S BOX · THU APR 30
Four Corners of Pain
WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field. THE THANG: Master Circuit 4 Stations: 1- 20 shoulder taps, 25 lbcs, 30 mountain…
CLYDESDALES · WED APR 29
Bruno Mars
WARMUP: nope THE THANG: 2 runners, 4 Ruckers went to Kingsley MARY: nope ANNOUNCEMENTS: newsletter stuff COT: yes
COLOSSEUM · TUE APR 28
Playing With Dora and Rocks
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs 1 lap around track. Switch. Exercises…
SWEEP THE LEG · MON APR 27
Squatch Holds
THE THANG: Run all over with intermittent stops... side shuffle ~20 yards to & fro until the 6 catches up. Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3…
THE YARD · SAT APR 25
City Hominy
Warmup: - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC - Mosey a lap Dora: 80-160-240 - 80 Merkin - 160 Squat - 240 LBC At the end of each run, you attempt to write the…
THE COACH'S BOX · THU APR 23
Tires and blocks extravaganza
WARMUP: 1 lap around the field block carry: - Bear hug, over the back, shoulder, block overhead - 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH THE THANG: 5 stations: Timer - shoulder…
CLYDESDALES · WED APR 22
My route was used
WARMUP: None THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off. MARY: None ANNOUNCEMENTS: Yes COT: Some prayers and praises were shared.
THE BALLROOM · TUE APR 21
Annie debuts on broadway - 1977
WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises. 15 in total…
THE COACH'S BOX · THU APR 16
Letting Go
WARMUP: - Moroccan Night Club - Windmill - Imperial Walker - Cherry Pickers THE THANG: - Bucket of fun - 50 sec exercise 20 second rest - Archer Merkins - Squat Kicks - Shoulder tap - Burpees - Goblet Squat - Jump Rope…
CLYDESDALES · WED APR 15
WEP and Back
WARMUP: 1. Turned on the blinky lights THE THANG: - Ruckers - 2 loops of Kingsley - Runners - WEP and back MARY: ANNOUNCEMENTS: - Cannoli run - Ruck thing - Pizza Thursday - Tortoise and Hare - Read the newsletter COT:
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.
FLIGHT PLAN · MON APR 13
Spring break is over
WARMUP: OYO THE THANG: Suggested route Richard’s crossing to R on front st to L on 160 L on Stonecrest blvd Through Walmart shopping center back to 160 and reverse back 4.4mi MARY: no ANNOUNCEMENTS: QvQ @ JOC this wed +…
BLOCK PARTY · THU APR 9
Minnow Pond Greatest Hits and Shovel Flag Handoff
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past. WARMUP: None THE THANG: Part 1 - Harris St Hill Work Proceed down White/160, left…
CLYDESDALES · WED APR 8
VO2 Max Training at Clydesdales
Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training. Warmup to Kingley Stretch for 5 minutes Loop around Kingley 12 minutes of hard running Run walk back to COT
COLOSSEUM · TUE APR 7
Michigan 69 - UConn 63
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, cherry pickers THE THANG: Mosey around the front of campus stopping at random light poles (to keep the group on their toes) for exercises. Route was…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
CLYDESDALES · WED APR 1
Spring fling
WARMUP: walk up hill THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton MARY: none ANNOUNCEMENTS: read newsletter COT: thankful for every opportunity and prayers for kids ans families
THE BALLROOM · TUE MAR 31
Tour of Pleasant Knoll
WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats...then we proceeded to the blacktop area where we did…