backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
554 backblasts mention “Bonsai”
FLIGHT PLAN · DEC 1, 2025
Backblast! The Winter of Wegs’ discontemt
WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises
COLOSSEUM · NOV 24, 2025
Backblast! They’re Entertained….And sweaty!
WARMUP: Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle: THE THANG: Dynamic warm up 5 burpees Toy soldiers Shuffle Butt…
NOV 20, 2025
Backblast! Minnow Pond / Harris Street x2
Harris Street x2 120 merkins 120 LBC’s 4 miles
FLIGHT PLAN · NOV 17, 2025
Backblast! Disruption to the Status Quo at FP
Loops around Gardenia. Oof!
CLYDESDALES · NOV 12, 2025
Backblast! VO2 Max training
Track workout including 2 options: Run a mile on the track then: 1. Calculate Vo2 max by running hard for 12 minutes 2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
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…
THE COACH'S BOX · NOV 6, 2025
Backblast! 45/15 Gear Fiesta @ Da Bahx
WARMUP: The usual suspects & a bit of Ye Olde "Stretchy-stretch" THE THANG: 3 rounds of ~ 15 min. gear/pain... then ~ 5 min. Convo. on the Queen Round-1: 3 pax take on Burning Skidmark Switch positions each side of the…
CLYDESDALES · NOV 5, 2025
Backblast! Pray for Jamaica
WARMUP: sure THE THANG: Out and back - 4.3mi L on Munn R on Harris R on Sam Smith R on Choate L on Drew L on Sharon Lee R on Sutton Out to 6 Baxter MARY: nah ANNOUNCEMENTS: 4Bs, Xmas party COT: prayers for Jamaica…
THE BALLROOM · NOV 4, 2025
Backblast! The Waltz
WARMUP: Mosey over near field SSH, windmill, Broga, butt kickers, high knees, low slow squat, merkins Kept moseying over to bball courts for a few defensive slides and then down to the elementary school. THE THANG…
CLYDESDALES · OCT 29, 2025
Backblast! run, rundown, run-of-the-mill, runaway
WARMUP: assorted stretching, grunting, groaning, whining about the cold THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley. MARY: assorted stretching, grunting…
THE RANCH · OCT 23, 2025
Backblast! Pain and suffering with a happy ending
WARMUP: - Moroccan nightclubs - Windmills - Cherry pickers - Imperial walkers Mosey to benches and do a W.A.S.H. - 50 hand release Werkins - 50 American Hammers - 50 Step ups (25 each leg) - 50 Hip thrusts THE THANG…
THE ARMORY · OCT 20, 2025
Backblast! Crappy Weinke
Crappy Weinke YHC took an empty diaper box, put a bunch of exercises on it and had the PAX roll it around like a die (not dice) and completed the exercises. Somehow a bunch of exercises not on the die were called?
OCT 18, 2025
Backblast! Bears and burns
WARMUP: usual suspects- ended with SSH not started lol THE THANG: ? The Thang – 12 Laps Total • 4 corners per lap • Complete the same exercise at all 4 corners each lap (so 4 sets per round) MODE OF TRANSPORTATION FIRST…
THE FORT · OCT 11, 2025
Backblast! Casey Kasem Dominates The Workout (fina
WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises - Mosey to amphitheater sidewalk for The Thang THE THANG: - Travel to playground (ironically stolen from The Pirate) - Begin with…
DAWN PATROL · OCT 9, 2025
Backblast! Buckets (again)
WARMUP: We warmed up Went to the now famous buckets workout. Three buckets were placed around Kingsley. Upon arrival the packs found various exercises on paper slips that were pulled from the buckets at random. The goal…
CLYDESDALES · OCT 8, 2025
Backblast! BoJangles Route
WARMUP: None THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop MARY: ANNOUNCEMENTS: Newsletter COT: Closed in…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
CURRAHEE · OCT 7, 2025
Backblast! Adventure to no man’s land
WARMUP: Didn’t really do one. THE THANG: Mostly rucked around and stopped along the way to do exercises. Merkins, squats Stopped in a parking lot for bear crawl and merkins every other space and then lunge walk back…
SLOW BURN · OCT 3, 2025
Backblast! Slow Burning Stogie
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 15 Squats…
SEP 30, 2025
Backblast! Four sets of ten (minutes)
WARMUP: Skipped it. To much “thang” to do. THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory…
SEP 25, 2025
Backblast! Don’t Carry Your Burdens Alone
Theme: How are you carrying your burdens? Think about these things: How the weight of your burdens feels as you physically move around. How hard would it be to carry multiple burdens at a time? How hard would it be to…
BUSHWOOD · SEP 24, 2025
Backblast! O to the smells of BushPit
WARMUP: Mosey over to middle school with multiple stops along the way to our final destination by the football field. SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees THE THANG: Ladder…
THE ARMORY · SEP 22, 2025
Backblast! Baker Mayfield is not Pence
WARMUP: SSH, merkins, squats, Broga THE THANG: Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked…