backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
583 backblasts mention “Shady”
BLOCK PARTY · THU JAN 15
Backblast! Zipper
WARMUP: The pledge of allegiance THE THANG: Run to old Hardee’s parking lot Provide directions to Pax to run right side zipper. At each end 10 merkins and 10 squats Run back to COT 3 miles 100 merkins 100 squats Most…
BLOCK PARTY · TUE JAN 13
Backblast! Backblast!
WARMUP: Side straddle hops, merkins, imperial walkers, windmills THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder…
FLIGHT PLAN · MON JAN 12
Backblast! Trails Are The Better Option
WARMUP: THE THANG: Some ran trails others ran boring roads to Wally World MARY: Nope ANNOUNCEMENTS: Read Newsletter COT: Yes
KITCHEN SINK · WED JAN 7
Backblast! The Straw
Bell+ruck+sandbag WARMUP: move to the back of the school Drop the sandbag, keep ruck on 15 swings 5 merkins 5 squats 15 swings 4 merkins 4 squats Etc. THE THANG: Leave the bell Bear crawl back to the bag Carry to get…
CURRAHEE · TUE JAN 6
Backblast! Friends don’t let friends skip leg day
THE MEN: 4 HIM (Highly Impressive Men) The Pre-Game (Warm-O-Rama) Four brave souls gathered at TCE to see if their knees still worked. After a brisk air-sniffing session, we jumped into the basics. 30 Side Straddle…
FLIGHT PLAN · MON JAN 5
Backblast! Monday River Run
We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
BLOCK PARTY · DEC 23, 2025
Backblast! Back to basics
WARMUP: SSH, Broga squats, hillbilly walker THE THANG: 5 rounds of 5 pull ups 10 swinging derkins 15 squats 20 LBCs Laps around playground Mosey over to hill 7’s Burpees at the bottom Jump squats at top Mosey down to…
VARSITY · DEC 19, 2025
Backblast! Varsity has graduated to retirement
WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars. THE…
CLYDESDALES · DEC 17, 2025
Backblast! Audible at O-Dark-Thirty
Vuvuzela sent a text around 1:30am saying he was still up and wouldn’t be able to Q. Since I was already covering site Q duties anyway, I did what any site Q should do when you have a no show Q—step up and Q yourself…
FLIGHT PLAN · DEC 15, 2025
Backblast! A bit nipply out
WARMUP: zip unless you did some stretching THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back. MARY: nope, maybe some stretching…
6@6 · DEC 13, 2025
Backblast! running 6@6
WARMUP: marshmallows around a campfire THE THANG: running MARY: brought hot chocolate after the run ANNOUNCEMENTS: Santa Claus is coming to town COT: aye
DEC 11, 2025
Backblast! Parading around Minnow Pond
Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given. WARMUP: N/A for Minnow Pond THE THANG: Following the FM Christmas Parade…
DEC 4, 2025
Backblast! Park to Calhoun
WARMUP: it was cold. we'll warm up on the run THE THANG: cover distance stop for: 5 burpees 10 merkins 15 squats added some lunges once did some leg lifts after a muscle up twice bear crawled the length of Calhoun St…
BLOCK PARTY · DEC 2, 2025
Backblast! Cold & Wet...What's Your Point
It's high-30's & really, really wet. And? WARMUP: Not so much. THE THANG: Run to the covered stage at WEP. (5) 6ct Burpees (10) Jump Squats (15) Merkins (20) Low Slow Squats (25) Flutters I/C Run to Ft Mill Church of…
NOV 25, 2025
Backblast! Shared Pain leads to Trust
YHC wanted to get off campus a bit this AM at Golden Corral and also wanted to introduce Parking Lot Coffee (PLC) to the Pax. Since I have a one cup Keurig, I offered to buy coffee for all who attend. WARMUP: Mosey…
AMERICAN JACKAL · NOV 24, 2025
Backblast! Rosie’s magical bean ride
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15…
NOV 21, 2025
Backblast! End of the Road
WARMUP: Yea, this is important. SSH IW HW Plank sequence Included some dynamic stretching THE THANG: String of Pearls 5 burpees 10 merkins 15 squats 20 lunges 25 ....... something added an exercises each stop. (e.g…
NOV 20, 2025
Backblast! Minnow Pond / Harris Street x2
Harris Street x2 120 merkins 120 LBC’s 4 miles
BLOCK PARTY · NOV 18, 2025
Backblast! Webbs and Swings
WARMUP: SSH/MERKINS/peter Parkers/mountain climbers THE THANG: Jack Webb at the print shop- pull-ups / merkins up to 6/24 Ran to top of hill at Withers and Watson- stopped to bear crawl through field. Once we got to…
FLIGHT PLAN · NOV 17, 2025
Backblast! Disruption to the Status Quo at FP
Loops around Gardenia. Oof!
THE RANCH · NOV 13, 2025
Backblast! Longevity
WARMUP: dynamic mobility movements followed by SSH, cherry pickers, IW's, paeter parkers, parker peters THE THANG: mosey to front of middle school- 3 sets of 20 step ups, 20 derkins, 20 LBCs 3 sets of 20 dips, 20 calf…
THE BALLROOM · NOV 11, 2025
Backblast! It is what it is!
As is typical of YHC, I wanted to do some ladder work at the Ballroom to keep the Pax moving today so I researched old backblasts for ideas. While not original, I love reading the old backblasts to see the Pax, the…
SWEEP THE LEG · NOV 10, 2025
Backblast! When you show up to Band Camp without y
WARMUP: *Spectre reading message from Bandcamp* - "Welp, Bandcamp overslept." YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers... THE THANG: the route is called "The Reverse Italian Job…