backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
345 backblasts mention “Joe Lyons”
JAN 30, 2025
Backblast! Mostly run and 150 plus Merkins
WARMUP: nope THE THANG: 1.7 mile loop (main street-Tom Hall-Banks-Academy) 3 stops 20 merkins each stop. MARY: no ANNOUNCEMENTS: D2D COT: a lot
COLOSSEUM · JAN 28, 2025
Backblast! Rocks and Lights
WARMUP: SSH,Freddy The Thing: 100 dips- Moved to rock Pile and overhead carried to each light and did 3 manmakers at 1st and added three at each pole- Finished with a dora MARY: ANNOUNCEMENTS: COT:
JAN 24, 2025
Backblast! Pretty warm for 17
WARMUP: pledge THE THANG: mosey over to Academy and Monroe white Hill pendulum from parking lot to parking lot on Monroe white - 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10…
KITCHEN SINK · JAN 22, 2025
Backblast! The Safe Sink
WARMUP: A little of this, a little of that... THE THANG: We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were…
FLIGHT PLAN · JAN 20, 2025
Backblast! Keep the heat up- Flight Plan
WARMUP: Put hat on THE THANG: Run down market Left on Shady Grove Take trail at back of YMCA lot Follow up 6th Baxter to Sutton Right on Sutton to market Back to Shady Grove Rinse and repeat 3-4times or 3.5-4.5mi MARY…
KITCHEN SINK · JAN 15, 2025
Backblast! Carry the heavy stuff, makes carrying t
Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot Lunge Walk the back of the school, ~200 yds: - 20 merkins in cadence - Lunge walk 20 paces with sandbag racked on back - 10 low slow merkins…
COLOSSEUM · JAN 14, 2025
Backblast! Light Poles all the Way
nks and prayers for the pack of three.
SWEEP THE LEG · JAN 13, 2025
Backblast! Stomping Grounds
Time to run the route I’ve driven many times in the last ten years. Mosey to PFHC (former site) 20 Merkins and 20 CCD Mosey to GHES parking lot 20 LBC 20 Rosalita Mosey to handicap spot at GHMS 20 squats 15 Monkey…
COLOSSEUM · JAN 7, 2025
Backblast! Under cover
WARMUP: SSH, windmills, imperial walkers THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations…
SWEEP THE LEG · JAN 6, 2025
Backblast! Staying dry
WARMUP: the regular THE THANG: Dora of running and exercises. We stayed Dry!!!! MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · DEC 30, 2024
Backblast! Sugar Daddy
Sugar Daddy was a champ for showing up after missing his Q. Great attendance and fellowship for a run through Baxter.
DEC 26, 2024
Backblast! No Catfishing Here
The original Q Cake Boss was feeling ill, so I stepped in. WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following - we went SWIMS-ing: - 20 SSH - 10 WM - 15 IW - 20 MNC…
SWEEP THE LEG · DEC 23, 2024
Backblast! still recovering
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together. WARMUP: not really. I disclaimed and we were off THE THANG: running route with 3…
THE HIVE · DEC 20, 2024
Backblast! 2024.51 The Hive
Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises. Sets with light, mid, heavy Set 1: Shoulder ext x10ea, snatch x10…
DEC 19, 2024
Backblast! Simple Loops
WARMUP: Pledge THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat. MARY: ANNOUNCEMENTS: Read…
COLOSSEUM · DEC 17, 2024
Backblast! Coliseum- 12/17/2024
WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc… Mosey to tables 10 reps of slow squats, step up…
THE ARMORY · DEC 16, 2024
Backblast! Hitting the Cycle
WARMUP: Windmills Moroccan nightclubs Cherry pickers Hillbilly walkers Imperial walkers Mosey, Merkins on curb, mosey THE THANG: Hitting for the Cycle On 4 lightposts: - 20 UHaul in cadence (1 straight chest press…
COLOSSEUM · DEC 10, 2024
Backblast! Degenerates Only
WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats THE THANG: tel:100-200-300 Big Boys, Incline merkins, Squats Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps MARY: ab burnout…
COLOSSEUM · DEC 3, 2024
Backblast! RunNur!!
WARMUP: Normal warmup THE THANG: RunNur (1 Run + 1 Nur per round): Core Run lap: 15 Flutter Kicks Nur lap: 15 Freddie Mercurys Upper Body Run lap: 15 Merkins (regular pushups) Nur lap: 10 Diamond Merkins Legs Run lap…
KITCHEN SINK · DEC 2, 2024
Backblast! Ranger Merkens
WARMUP: YOG with stretches mainly to the groin region THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts. Dora - Ranger Merkens 75, Overhead Press 75, farmer carry to other side of…
THE ARMORY · NOV 25, 2024
Backblast! Prep for turkey leg lifts
WARMUP: little of this little of that THE THANG: 4 rounds-goblet squats, right arm press, left arm press, right side row, left side row- mosey- 4 rounds swings, clean and press, high pull, deadlift- mosey- 3 reds. Step…
THE HIVE · NOV 22, 2024
Backblast! Ladders, lunges and bear crawls, oh my
WARMUP: Yes THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers. To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet…
THE HIVE · NOV 15, 2024
Backblast! 4 corners beatdown!
WARMUP: SSH, imperial walker, super fast windmills, THE THANG: 4 corners with over head carry in between. 60/40/20. KBS/Rows(RH)/Rows(LH), gobblet squats MARY: ANNOUNCEMENTS: dad2dam, Xmas party, etc COT: prayers or…
KITCHEN SINK · NOV 6, 2024
Backblast! Suicides with Hill repeats and Sandbags
WARMUP: SSH, Merkins, Mt Climbers THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late. 10 poles down the hill…