backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
APR 24, 2025
Backblast! Angry Assassin
5 pax enjoyed buckets of pain around Kingsley, launching from the amphitheater for today’s version of Dawn patrol. Angry, being awake since 3:30, I tried to take it out on the guys just a little but it was child’s play…
THE YARD · APR 19, 2025
Backblast! Ass Kicking April - Yard
WARMUP: Mosey to warmup - SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises. THE THANG: Mosey to parking lot with track to complete 7 of diamonds - 4 laps around…
THE FORT · APR 12, 2025
Backblast! Sweet and Spicy at The Fort
WARMUP: Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory. THE THANG 1: PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and…
DAWN PATROL · APR 3, 2025
Backblast! $100,000 Pyramid (Scheme)
WARMUP: Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills THE THANG: The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a…
THE YARD · MAR 29, 2025
Backblast! Moderate My A$$ Kickin April
WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers. THE THANG: Phase 1: Cheese shredder 2 Rounds Phase 2: 4 Corners of Doom: 1st Corner: Peter Parkers and Lunges 2nd Corner: Shoulder Taps and…
THE BALLROOM · MAR 25, 2025
Backblast! Biscuits and light poles
WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping. THE THANG: Start…
DAWN PATROL · MAR 20, 2025
Backblast! Everyone wants to be Double D
WARMUP: Mosey around the park with the following exercises throughout - SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill. THE THANG: Start with bear crawls at the roundabout, then…
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…
THE BALLROOM · MAR 11, 2025
Backblast! They’re Playing Baaaasketball…..”
WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up…
SLOW BURN · MAR 7, 2025
Backblast! Hold on to your balls
Everybody issued a soccer ball to keep for the duration. Run with ball. Then hop with ball between ankles past all the fit freaks of f45. Circle up w the usual, but make sure you include your ball. Take a break and…
DAWN PATROL · MAR 6, 2025
Backblast! Breezy beat down
WARMUP: Seal Jacks, Moroccan Night Clubs, Windmills THE THANG: Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way. Dora with one partner running the perimeter of the parking lot while the…
THE BALLROOM · MAR 4, 2025
Backblast! Back to the basics at Ballroom
WARMUP: stretching (because we all need more) THE THANG: move to multiple locations and complete the following in cadence at each location. 10 SSH, 10 merkins, 10 mak-tar-jai, 10 Parker Peters, 10 jump squats, 10…
DAWN PATROL · FEB 27, 2025
Backblast! Elevated 4 Corners
WARMUP: Quick warmup on the Kingsley amphitheater stage (SSH, Windmills, Toy Soldiers). THE THANG: Run to building near the hotel for 4 corners. Round 1- 1 burpee at each corner Round 2 - 1 burpee, 2 Donkey Kicks at…
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…
THE BALLROOM · FEB 25, 2025
Backblast! Sweating with the oldies
WARMUP: SSH, windmill, but kickers, high knees, inch worm merkins on the field Bear crawl back across the bridge THE THANG: 7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom Moves over to…
SLOW BURN · FEB 21, 2025
Backblast! You're Living in a Relay
WARMUP: SSH (of course/, seal jacks, mtn climber, Peter Parker, Parker Peter, Windmill, mosey to Lowes THE THANG: After a wandering mosey through Lowe's Mulch Maze (think corn maze) without getting lost, we took…
SLOW BURN · FEB 7, 2025
Backblast! 1% better at Slow Burn
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do…
THE YARD · FEB 1, 2025
Backblast! The Joker’s Wild With Burpees
WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH, THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Run…
SLOW BURN · JAN 31, 2025
Backblast! Friday with Broga
WARMUP: side Strattle and the regular THE THANG: bump camp and yoga MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · JAN 28, 2025
Backblast! Music, Merkins, and Moroccan Night Club
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Windmills (IC) Mosey…
THE YARD · JAN 25, 2025
Backblast! Repeat till Failure
WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence…
THE BALLROOM · JAN 7, 2025
Backblast! Broke back mtn.
WARMUP: The usual SSH, windmills, cherry pickers other stuff THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to…
THE YARD · JAN 4, 2025
Backblast! New Year’s Lessons and a triumphant ret
WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing. Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs…
DAWN PATROL · JAN 2, 2025
Backblast! 4 corners of Pain
She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP! WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins…