backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
321 backblasts mention “38 Special”
MAY 22, 2025
Backblast! Meander around town
WARMUP: The pledge THE THANG: Launch point was parking lot across from old Hardee’s Exercises 10 merkins 20 squats 20 LBCs Loop Run up main Left at Post office Left on Elliot Left back to launch point. Repeat exercises…
SWEEP THE LEG · MAY 19, 2025
Backblast! The Greyhounds could not be slowed with
23 at ao-sweep-the-leg this morning. The plan, 1/2 mile loops with 4 pain stations. Pain Station 1 - 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap) Pain Station 2 - 5…
MAY 16, 2025
Backblast! Honing our Hockey Skills
WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following: - 20 SSH - 10 Windmills - 15 Imperial walkers - 10 Moroccan night clubs - 10 Strawberry pickers Then run to the…
MAY 15, 2025
Backblast! 2025 PGA Championship - Quail Hollow
WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified…
MAY 8, 2025
Backblast! Guess who’s back…back again
WARMUP: pledge to the flag and disclaimer THE THANG: on the corner of downtown, instructions were given for the .5 mile loop. - merkins with a shoulder tap at the top (15) in corner one where we were at - At the 4…
SWEEP THE LEG · MAY 5, 2025
Backblast! Bass O Matic loops
YHC was honored to be asked to Q the STL. When we run from Flight Plan and do Brayden loops, Bassomatic adds an additional loop around the neighborhood which I have dubbed “Bassomatic loops”. This loop was chosen for…
THE HIVE · MAY 2, 2025
Backblast! Do Overs
WARMUP: SSH Windmill Merkins Peter Parker’s THE THANG: Do Overs I created the MXC - Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in…
SWEEP THE LEG · APR 28, 2025
Backblast! AKA at STL
THE THANG: - Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6 - Run to access road at the back of the school for a “light pole” workout - Round 1: 5 burpees at the first pole…
APR 24, 2025
Backblast! Murph prep 2.0
WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups. THE THANG: Home base was at pull up bars…
SWEEP THE LEG · APR 21, 2025
Backblast! The Gin Blossoms ran along Alison Road,
THE THANG: Run to the Mushroom pond for 10BBSU and 20 Merkins Take Richard's Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and…
SWEEP THE LEG · APR 14, 2025
Backblast! You can do hard things
WARMUP: Mosey to realtor lot 15 SSH IC 5 Windmill IC 10 Cherry Picker IC Plank warm-ups Shoulder Taps Merkins THE THANG: Ran to the school 6 cones on the F1 loop 1. SSH 2. BBS 3. Burpees 4. Plankjacks 5. Merkins 6…
APR 10, 2025
Backblast! Graveyard shift
WARMUP: Pledge if you pledge. Ruckers did their thing THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop. 20 squats at the West…
APR 3, 2025
Backblast! Complex Math
16 at Minnow Pond for a test of speed and math skilz. Simple loop around town, four stops Stop 1 - COT - Merkins Stop 2 - Pharmacy - LBCs Stop 3 - Parking lot - SSHs Stop 4 - Gazebo - Squats Back to COT for lap 2 Rep…
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#…
MAR 27, 2025
Backblast! Here's your statblast...
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won't know what he missed...
SWEEP THE LEG · MAR 24, 2025
Backblast! 1st ever Hubert Graham Pwky workout
THE THANG: 1. Run 160, Stonecrest, Hubert Graham and back 2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham 3. When there’s a guardrail, alternate between incline merkins and Derkins…
MAR 20, 2025
Backblast! It Pays to be a 1
It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles. Ran straight to WEP in front of the stage. The workout: Start with 10 Burpees Run to the first swing…
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
SWEEP THE LEG · MAR 11, 2025
Backblast! Run, Exercise, Run, Do The Work
Mission - Know It...for the love. WARMUP: Not Really THE THANG: Run around the building, 3 core exercises Run to Front St, 3 upper body exercises Cross 160 & run to Brayden, 3 lower body exercises Run to the bottom of…
THE COACH'S BOX · MAR 6, 2025
Backblast! 45/30
Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive…
SWEEP THE LEG · MAR 3, 2025
Backblast! Simple but painful
Run to the school back entrance but first male 2 stops for merkins. The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5…
FEB 27, 2025
Backblast! Around The Fort to Return The Pond to I
WARMUP: Skip to the Thang. THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises. Fort…
BLOCK PARTY · FEB 25, 2025
Backblast! swinging in the park
WARMUP: SSH, Imperial Walking, Low Slow Squat THE THANG: Mosey to the amphitheater. Pax will start with 3 burpees. Then we performed the pendulum. PAX swing from the bathrooms to the first set of swings on the opposite…
SWEEP THE LEG · FEB 24, 2025
Backblast! KB Mile
WARMUP: plank position... upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog THE THANG: weights 10-35lbs used (pax choice)... run the Kettlebell mile…