backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
220 backblasts mention “Peta”
OCT 25, 2024
Backblast! The Golden Boy, Jr.
WARMUP: Parking Lot Mosey 1. 20 SSH IC 2. 10 Windmill IC 3. 15 Imperial Walkers IC 4. 15 Hillbilly Walkers IC 5. 15 Moroccan Night Clubs 6. Plank stretches, Honeymooner & Downward Dog (Heel to ground) THE THANG: 1. 1…
KITCHEN SINK · OCT 16, 2024
Backblast! Show up for the man next to you
WARMUP: Take all weight 1/4 mile to COP Low slow squats with weight x 10 Hold people’s chair and do Moroccan night clubs x 10 Rucks off and 25 seal jacks I/C 10 Windmills I/C Rucks on Imperial walkers x 10 I/C Hillbilly…
OCT 11, 2024
Backblast! Yinzers! Where was everyone?
WARMUP: we did 45 minutes of wind mills. Drop the mic Okay okay, we started with wind mills, SSH, and LSS THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare…
KITCHEN SINK · OCT 9, 2024
Backblast! 4 Corners at the Sink
Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts…
SEP 20, 2024
Backblast! Painful 8
WARMUP: SSH, IW, HW probably more THE THANG: Figure 8 track using islands, did incremental ladder with a lap after each round: 8 Burpees 16 Merkins 24 LBC 32 Low Slow Squats 40 Grave Diggers 48 Flutters 56 SSH 64…
KITCHEN SINK · SEP 11, 2024
Backblast! 2024.37 Kitchen Sink
WARMUP: Move wights into place... THE THANG: 9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (37*3==11). Split PAX into two teams for North and South Tower…
SEP 6, 2024
Backblast! Tabata for 4
WARMUP: jog to Ace Hardware. SSH, Merkens, MNC, Wind mills, Cherry pickers, jog back to COT THE THANG: Tabata workout. 1 minute of the following planking for 10 seconds between exercises. Merkens, Big Boys, squats, CDD…
KITCHEN SINK · SEP 4, 2024
Backblast! Pull thru day
Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over…
KITCHEN SINK · AUG 28, 2024
Backblast! Use your manners
WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and…
AUG 23, 2024
Backblast! Tabata fun… no run no burpees.
Warmup was basic SSH Windmill Mount climbers Stretching Plank jacks Moved to 40 minutes of Tabata Focus on Shoulders/chest Legs Core. 6 rounds 6 sets 45 seconds on 15 seconds off With a cooldown in-between sets…
KITCHEN SINK · AUG 21, 2024
Backblast! Drive By Complaints
COP Mosey with dynamic warmup 5 min SANDOOM AMRAP 12 Minutes 10x SB OH Strict Press SB Good Morning/Dead Lifts SB Back squat SB Clean At end of timer, grab SB and move to field for second set of work. Moving Sandbag…
KITCHEN SINK · AUG 7, 2024
Backblast! Awkward Weight At The SInk
WARMUP: Jog around the parking lot followed by a few exercises. THE THANG: 1min of each of the following: Ground to overhead Over the shoulder toss SLOW asymmetrical farmers carry. With sand bag in one hand, we'll walk…
AUG 2, 2024
Backblast! Going Off Campus
Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did. - 10 Imperial Walkers (IC) - 10 Moroccan…
KITCHEN SINK · JUL 31, 2024
Backblast! Taking our Lumps
We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did: - Standing stretches (left, right, center) - 10 Windmills (IC) - 10 Imperial Walkers (IC) - 10 Low Slow Squats (IC) Mosey to…
JUL 26, 2024
Backblast! Men can do difficult things
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · JUL 24, 2024
Backblast! Kitchen Sink Beatdown-last week
WARMUP: Stretching and slow warmup THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. Sprocket, Esso, Band Camp, fishstix, Farmers Only, and Bonsai…
JUL 19, 2024
Backblast! Sidewalk Shuffle
After a quick disclaimer and discussion on the overnight tech outage, we got started. Warm-up exercises: SSHs, IWs, WMs, CPs Lap around the parking lot Sideway Shuffle: One pax completed a shuffle while others performed…
KITCHEN SINK · JUL 17, 2024
Backblast! Catch Me If You Can plus some
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers All in cadence for a 10 count THE THANG: Part 1 Revamped Catch Me If You Can Partner up, one person walks with sandbag, the other runs ahead…
KITCHEN SINK · JUL 10, 2024
Backblast! Sandbag shenanigans
WARMUP: Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins THE THANG: Bring bags to outdoor amphitheater Three…
JUL 5, 2024
Backblast! 3 for a stroll with weight and merkins
3 PAX for a post 4th Workout. Still recovering from the 1776 workout so we strapped some weight on… or carried a sandbag and walked 2 miles. We also stopped every 4 minutes and did 10 Merkins, 10 squats and 10 LBC…
KITCHEN SINK · JUL 3, 2024
Backblast! Is your Deck in Order?
WARMUP: Warmup: All in cadence - Moroccan nightclubs - Cherry pickers - Windmill - Imperial walker - Side straddle hop Pick up bag and mosey to outside theatre - Partner exercise: bags do not touch the ground for the…
KITCHEN SINK · JUN 26, 2024
Backblast! Throwing Bags Around
WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of…
KITCHEN SINK · JUN 19, 2024
Backblast! Juneteenth: there is 125lb bag somewher
WARMUP: Yea, these are important THE THANG: Tour the campus with stops along the way: Deadlift to Clean & Squat Plank Pull Through Over the Shouler Bulgarian Split Squat Loaded Carry with NOT 125lb bags Thrusters First…
JUN 14, 2024
Backblast! Flag Day 2024
WARMUP: Plank for Flag Day History 50 SSH 13 Moroccan Night Club 13 Windmill Mosey to fountain in apartment complex. THE THANG: Bear Crawl around the fountain. Up and Down the "Bowl" Run up the hill to Fire Station…