backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
3,845 backblasts mention “tim”
DEC 3, 2024
Backblast! Fun at the Corral
8 left the warmth of the fartsack for the cold of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did. Warm Up - 10 Low Slow Squats…
AMERICAN JACKAL · DEC 2, 2024
Backblast! Pain Board for the Win
WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins THE THANG: Pain Board! MARY: Big boy sit-ups ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter COT: prayers and praises
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…
THE YARD · NOV 30, 2024
Backblast! Commitment to the DRP
YHC was excited to be asked to Q at the Yard to restart my DRP after a post Thanksgiving smartsack. It is because of the accountability and commitment to the Pax that I find myself leaving the cozy confines of my bed in…
SLOW BURN · NOV 29, 2024
Backblast! Enter a workout title…
WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence THE THANG: 8s: Station one - merkins, shoulder taps Lap around parking area to station two Station two - big boys and American…
BUSHWOOD · NOV 27, 2024
Backblast! Turkey Prep
WARMUP: SSH, Cherry Picker THE THANG: 1mile mosey stopping 4 times for EMOM containing Squats, Lunges, Calf Raises, Plank MARY: ANNOUNCEMENTS: COT:
AMERICAN JACKAL · NOV 26, 2024
Backblast! Pecks and Quads Cornucopia
WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%…
SEABISCUIT · NOV 26, 2024
Backblast! CRHS Loops
WARMUP: A 2 Mile Pre Run THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps…
NOV 25, 2024
Backblast! Simple, but not easy
A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did: - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Alternating Shoulder Taps (IC) - Mosey to Track Capoot Hero WOD…
THE YARD · NOV 23, 2024
Backblast! Encouraging Ladder
WARMUP: SSH, Cherry Picker, Mosey THE THANG: Anchor Bar’s Ladder of Pain MARY: None ANNOUNCEMENTS: Several COT: Prayers
FLIGHT PLAN · NOV 23, 2024
Backblast! One road - One route
WARMUP: nope THE THANG: Kee it simple - Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600. MARY: nope ANNOUNCEMENTS: were voiced COT: 5th core principle A great way to start 1-0 on…
NOV 23, 2024
Backblast! Adopt A Highway 4th Qtr
WARMUP: Open Discussion and Prayer THE THANG: 4th Qtr Litter Pickup- US21 from Peachstand to Sutton Rd. MARY: ANNOUNCEMENTS: COT:
VARSITY · NOV 22, 2024
Backblast! cold start
- WARMUP: Mosey 1/4 mile around the track - Dynamic stretches: - Arm circles (10 forward, 10 backward) - High knees (20 seconds) - Butt kicks (20 seconds) THE THANG: Circuit 1 (2 rounds): - Run 1/4 mile (moderate pace)…
THE RANCH · NOV 21, 2024
Backblast! Final Countdown
Temps dropped a bit so the plan was to keep us moving to stay warm. WARMUP: Started with SSHinCadenceX50, then moseyed to the loop at the front of the school. While moseying we got in some high knees, butt kickers, &…
BUSHWOOD · NOV 20, 2024
Backblast! Ladder of pain
SSH Windmill Cherry Pickers Merkins Honeymooner Downward Dog Mosey to hill in front of school that heads to COT Lap up hill in between each set Compounded - you do the ones before the number (did a box office audible)…
BLOCK PARTY · NOV 20, 2024
Backblast! Seagrams and 7s
F3 block party 11/18/2024 Warmup: Windmill Cherry picker Imperial Walker Hillbilly Walker The Thang: 7s - hill on Monroe White St Burpees Tie touches 4s - Stairs FM Church of God Dips Sister Mary Catherine’s 4s - Bear…
SEABISCUIT · NOV 19, 2024
Backblast! Tiller’s Gravity Defying Route
WARMUP: Run to Holbrook THE THANG: Rundown Holbrook MARY: Figure out how to get to COT without running uphill ANNOUNCEMENTS: Newsletter COT: 5th Core of Course
COLOSSEUM · NOV 19, 2024
Backblast! To the Light Pole, To The Wall
WARMUP: Short mosey, found Bonsai, did some warm uppy things THE THANG: Mosey to the half wall. Mosey to the wall: - 8 burpees at the parking spaces - Over the wall - 1 Donkey Kick - Over the wall - Continue the series…
SNAKE PIT · NOV 19, 2024
Backblast! Fun and Run
Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did: Warm Up: - 10 Imperial Walkers (IC) - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) Grab your…
AMERICAN JACKAL · NOV 18, 2024
Backblast! Hybrid Theory
WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear…
NOV 18, 2024
Backblast! Marconi
Quick warmup and then right into the Marconi: first: Run from stop sign at bottom of the hill to the stop sign at AO Jones end at the ROTC Building. This is about 2382 feet, where 2382 was Marconi’s badge number. Then…
THE YARD · NOV 16, 2024
Backblast! Iron Mike made me late
WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses. Thanks to JCruise for stepping in to get…
NOV 15, 2024
Backblast! 3 lessons from Sugar Daddy
WARMUP: Jog to the barber shop - various exercises in cadence - windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch - then PAX we’re off for a trip to the dumpsters THE THANG…
VARSITY · NOV 15, 2024
Backblast! Bad(lands) Decisions
Pre-run at 0445 for those that set alarms... WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot…