backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
88 backblasts mention “Sweet Baby Ray”
THE FORT · SAT MAR 7
Backblast! We might do a lot of things
WARMUP: lap around the park and stopping along the way to do the following exercises - SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc. THE THANG: mosey…
SAT MAR 7
Backblast! Adopt a Highway 1st qtr
WARMUP: Nah THE THANG: 2 mile Ruck-walk - litter pick up - US21 Peachstand to Sutton Rd. MARY: ANNOUNCEMENTS: COT:
THE FORGE · FRI MAR 6
Backblast! 7th year Anniversary… with Burpees
Warmup Mosey to Grace Parking Lot 28 SSH IC 5 Windmill IC 20 SJ IC 10 MNC IC 28 Mnt Climbers IC Stretch 15 Peter Parkers IC Recover on your feet. Flashback for 7 years in F3 DORA 100 HR Merkins 200 Squats 300 LBC’s…
THE FORGE · WED MAR 4
Backblast! Happy half hour
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap - loop 2 min climbers sounder Taps plank, / lap - loop 3: lbc flutters penguins 11’s - Mike…
COLOSSEUM · TUE MAR 3
Backblast! What kind of Burpees?
WARMUP: Windmills Cherry pickers Moroccan nightclubs Hillbilly walkers Mosey to parking lot in front of school for The Hightower 9 burpees 9 burpees with plank jack 9 burpees with triple hand release merkin 9 burpees…
THE FORGE · FRI FEB 27
Backblast! Neese's was almost the death of us
WARMUP: Yes, IW; HW; some yoga. Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify. THE…
THE FORGE · WED FEB 25
Backblast! Hockey Gold
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following: – 20 SSH – 10 Windmills – 15 Imperial walkers – 15 Moroccan night clubs – 10 Strawberry pickers Then run to the parking lot at…
THE FORGE · FRI FEB 20
Backblast! National Chipmunk Day
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off! Over to the creepy dim lit…
THE FORGE · WED FEB 18
Backblast! Circuit City
WARMUP: Cherry pickers / windmills / SSH THE THANG: Circuit 20 merkins Run a lap 20 BBS Run a lap 20 dips Run a lap 20 pickle pointers Run a lap 20 squats Run a lap Repeat X 4 Abs Found a wall for wall 30 sit ups (on…
THE FORGE · FRI FEB 13
Backblast! Stockade Olympics
WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11 THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a…
THE FORGE · WED FEB 11
Backblast! Bearded Brothers Beatdown
WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at…
THE FORGE · WED JAN 28
Backblast! Cold as Ice!
WARMUP: mosey behind HT SSH Low slow squat Hillbilly walker Toy soldiers Butt kickers High knees Shuffle right Shuffle left Karaoke left/right Mosey to entrance of apartment complex Merkins with toe touches Broga THE…
THE FORGE · WED JAN 21
Backblast! Cold Laps.. with Merkins
Cold day at the Forge. Warmup mosey to the School by Mavis. 15 SSH IC 15 SJ IC 10 Windmills IC 20 Merkins IC Stretch Run to parking lot by crossroads 10 merkins IC 10 LBcs IC 10 Flutters IC 10 Squats IC Run back to…
THE FORGE · FRI JAN 16
Backblast! Accelerating vs Decelerating
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORGE · WED JAN 14
Backblast! Lucky 7 and 11s
WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS): - 25 SSH - 10 winmills - 15 imperial walkwers - 15 MNC - 10 strawberry pickers…
THE FORGE · WED JAN 7
Backblast! You never forget your first
Warmup SSH Imp Walkers HB Walkers Low slow squat Merkin Broga Bear crawl Indian run - 6 does 5 flutters Subdivisions Cocaine bear crawls Lunge Walk Compounding SSH Duck Walk with compounding squats Dora 50 CDD 75 SSH…