backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
501 backblasts mention “Anchorman”
CLYDESDALES · APR 23, 2025
Backblast! Wow that was a lot of hills
WARMUP: None THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!? MARY…
SNAKE PIT · APR 22, 2025
Backblast! Slow is the name of the AKA game
WARMUP: stuff THE THANG: Slow controlled reps up and down Single arm curls (left and right) Triceps Front raises Bent over rows (left and right) Calf raises Side bends (left and right) BBS MARY: 5 min of around the…
FLIGHT PLAN · APR 21, 2025
Backblast! Eight is enough
WARMUP: nope THE THANG: head down 160, around wallmart, head back. MARY: nope ANNOUNCEMENTS: cannoli run next month, fort mill care center volunteer opportunities COT: prayers and praises
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 BALLROOM · APR 15, 2025
Backblast! Rebel sighting
Rebel forgot how to do a backblast. :sunglasses:
FLIGHT PLAN · APR 14, 2025
Backblast! Very Rucky
The usual running was almost hijacked by ruckers this week. Tclaps to the speedy Sir Toppam Peach stand, bass, Fogerty, corruption, for keeping us a running AO. We ran, we rucked, we fellowshipped, we prayed for a…
APR 10, 2025
Backblast! Graveyard shift
WARMUP: Pledge if you pledge. Ruckers did their thing THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop. 20 squats at the West…
RING OF FIRE · APR 9, 2025
Backblast! AKA - Board of Pain 2025
The [vintage] Challenge: - Burpees – 100 (Ruby Slippers 0, Slash 7) - Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out) - Ski Abs – 100 (Barry Manilow started) - Merkins – 100 - Deep Squats – 100…
COLOSSEUM · APR 8, 2025
Backblast! Pyramid of Pain
Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the…
LAZARUS · APR 3, 2025
Backblast! Believe it or Not….He’s Alive and well!
WARMUP: transitional COP (Circle of Pain) Mosey about 150 yards and circle up 10 or so exercise moves 10-15 reps each In cadence THE THANG: Mosey to back of theatre and gather at bottom of lot Jacobs ladder or 7’s with…
CLYDESDALES · APR 2, 2025
Backblast! Fast 5k Training
Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and…
FLIGHT PLAN · MAR 31, 2025
Backblast! Run to the River 4 miles
WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts
SLOW BURN · MAR 28, 2025
Backblast! Make Arms Great Again
10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises. Next, we did 7s between the sidewalks, dips and merkins on each end, bear…
MAR 25, 2025
Backblast! Tour de odor AKA style
WARMUP: SSH Windmills Imperial walkers Hillbilly walkers Plank Stretches Merkins THE THANG: After warmups we moseyed to back of HT, Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2 Mosey around…
FLIGHT PLAN · MAR 24, 2025
Backblast! Out and Back to Gold Hill Middle
Out and back to GHMS, via Richard's Crossing, and ducking into the Earthfare parking lot (to avoid 160 as much as possible).
CLYDESDALES · MAR 19, 2025
Backblast! Run to the Hills!
WARM UP: We are waiting it to happen THE THANG: Some ran, some rucked. Some decided to run trails too. Those who ran - 4.6 mile course. Down Munn to Harris, L on Harris, L on McCammons, L on White/160, L on Jackson, R…
CURRAHEE · MAR 18, 2025
Backblast! Ass Kicking April Kickstart
WARMUP: 20 Squats buy-in THE THANG: Ruck to Walmart parking lot with pain stations along the way: - Incline merkins - Squats - T planks - Merkins - Dips MARY: Yes
FLIGHT PLAN · MAR 17, 2025
Backblast! Snails & Trails
THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails ANNOUNCEMENTS: Fast Five COT: Prayers!
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…
MAR 13, 2025
Backblast! The Sheldon Cooper
WARMUP: Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy THE THANG: The Sheldon Cooper 10 burpees 10 squats 10…
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…
FLIGHT PLAN · MAR 10, 2025
Backblast! Just run in circles is all I said
WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew. THE THANG: we ran in the circles MARY: none but everyone came back from running in circles…
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…
MAR 6, 2025
Backblast! Did You Pass the Test? APFT at MP
Pledge of Allegiance at 05:14 WARMUP: Quick warmup in the parking lot of the following: - 20 SSH 4 ct - 10 windmills 4 ct - 15 imperial walkers 4 ct - 15 MNC 4 ct Runners and ruckers went running and rucking. The…