backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
306 backblasts mention “Slow Jams”
ALCATRAZ · JUN 22, 2024
Backblast! 3 leg tour
WARMUP: Ditch Witch led! THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here's a list of what we DID NOT do: - 30 pull ups - 45 burpees - 90 squats - 120 dips - and…
JUN 21, 2024
Backblast! Merkins, Squats and Burpees oh My
WARMUP: Standing Ab Twist (tighten you core) Toy soldier Karaoke to the right Flap Jack to the left Bear crawl to the drain Then LT Dan to the end of the parking lot THE THANG: Mosey over to the parking lot behind…
THE RANCH · JUN 20, 2024
Backblast! 14 hours and 32 minutes of daylight
WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes…
CLYDESDALES · JUN 19, 2024
Backblast! Clydesdales Sutton Rd Loop
THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on…
JUN 19, 2024
Backblast! Epic Dumpster Stench
Dora, Burpees, Dumpster Stench, good times for all.
JUN 18, 2024
Backblast! 6-18
We celebrated June 18th by doing 6 rounds of a 6 cone lap with 18 reps of various exercises at each cone. The 1st and 2nd F was :fire: and the young buck McGuire learned from all of the elder wisdom in the group. Back…
ALCATRAZ · JUN 15, 2024
Backblast! That fish bit my nipple!
WARMUP: SSH THE THANG: RUN TO SUWARROW CT AND DO MERKINS. AMRAP full of dumb things for remainder of workout. MARY: ANNOUNCEMENTS: COT:
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…
SOUL TO SOLE · JUN 13, 2024
Backblast! Long Ducks story time
WARMUP: THE THANG: 3.5 miles MARY: ANNOUNCEMENTS: HIM camp, newsletter COT:
RING OF FIRE · JUN 12, 2024
Backblast! Track and Field
WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in…
THE ARMORY · JUN 10, 2024
Backblast! Tap The Taint
WARMUP: SSH until the stragglers joined us = 30 in cadence. High Plank Downward dog Upward dog Merkins x 5 Repeat THE THANG: KB Swings x 30 Snatch x 30 (15 each side) Side bends x 15 each side (cadence count) Lap around…
JUN 4, 2024
Backblast! The Smokin Lucky 7
VQ?: No WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, and Strawberry Pickers THE THANG: Phase 1- Cheese Shredder (2 Rounds) Phase 2- Wall Sit Regular = 10 Count Each by All; Wall Sit Hands Forward = 10 Count…
MAY 31, 2024
Backblast! Ice Cream Cones
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops…
THE COACH'S BOX · MAY 30, 2024
Backblast! Abs, Abs and more abs
WARMUP: Windmills, Cherry pickers, SSH then mosey THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total Message on Q source topic of Missionality…
MAY 24, 2024
Backblast! Fruits of the Spirit at Stockade
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · MAY 23, 2024
Backblast! Shoulder exhaustion-complete
WARMUP: Mosey-warm-up 51 SSH THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven- ending with 50 yard sprints-NUR 50 and repeat x4 MARY: out of time ANNOUNCEMENTS: 3 events this summer COT…
MAY 21, 2024
Backblast! Pendulums and clocks at Golden Corral
WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers. THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side…
MAY 17, 2024
Backblast! Buckets returned
The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the…
THE COACH'S BOX · MAY 16, 2024
Backblast! Get your what upright?
Qsource Topic: Live Right WARMUP: SSH x 20 (IC) Windmill Mosey to front of school THE THANG: 7's Burpees & Lunges (each leg) Use halfway point on loop to alternate exercise Mosey to pull up bars Stop for wall squat hold…
MAY 14, 2024
Backblast! Soggy Primes
WARMUP: A lap around the parking lot with SSH, windmills, tappy taps, MNC, and LBAC THE THANG: Started with 7s in front of the Indian restaurant. We used the dry patch under the trees by the pet groomer with one BBSU…
MAY 7, 2024
Backblast! It's all about Change
WARMUP: Disclaimer, then mosey to the back of HT. Warm up with mnc, pickers, windmill, Plank, up/down dog. Then mosey all the way around to Walgreens. THE THANG: 4 corners: Walgreens, HT corner, Rita's and Dental group…
SWEEP THE LEG · MAY 6, 2024
Backblast! Loop loop-a-doop
Today happens to be the day before YHC's 6 year F3 anniversary WARMUP: It's STL. Disclaimer and out THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10…
MAY 3, 2024
Backblast! Working hard when it doesn't matter
WARMUP: "SSH IW SSH HW"Plank "Shoulder Taps Up Dog Peter Parker Up Dog Mountain Climber"THE THANG: "Mosey to find different walls Wall Sit - 2 burpees down the line BTTW - shoulder taps and australian mountain climbers…
THE COACH'S BOX · MAY 2, 2024
Backblast! Positive Habit Transfer
WARMUP: Mosey to school entrance Merkins x20 Low Slow Squat x20 Imperial Walker x 25 THE THANG: Mosey to the hill at Hwy 21 Entrance 7s Merkins at the top Burpees at the bottom Cohiba handed out a tongue lashing to a…