backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Cohiba”
SLOW BURN · FRI JAN 30
Backblast! A Celebration Trip to the Islands
WARMUP: Tried and true -- SSH, Windmill, Mtn climber, down dog, up dog, etc. mosey to Lowes THE THANG: Pax mustered near island at far entrance of Lowes. Completed a routine of doing some form of upper body exercise x15…
THE COACH'S BOX · THU JAN 29
Backblast! Patience is a Virtue
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder…
THE FORT · SAT JAN 24
Backblast! Ice Apocalypse at The Fort
WARMUP: Yes. SSH, Hillbilly, Imperial walkers, Windmills, Planks, Downward Dog, Updog, PeterParker and ParkerPeter, with a mosey. THE THANG: Wallsits w Merks, Squats and Incline Merks in multiple rounds as each Pax…
THE FORGE · FRI JAN 23
Backblast! Because Miyagi gave me an unfriendly re
WARMUP: We did THE THANG: - Go to the rocks - 1st phase: - EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows - 2nd phase: - 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch…
SOUL TO SOLE · THU JAN 22
Backblast! Sharing Burdens
WARMUP: No warmup THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the…
CLYDESDALES · WED JAN 21
Backblast! Trip to the ER
WARMUP: Done in the car THE THANG: Munn to 21, loop the hospital, back up 21, loop Sunbelt, then up the hill, over the woods avoiding the big bad wolf and back to COT, 4-5 miles depending upon your loops in the woods…
THE FORT · SAT JAN 17
Backblast! Hitting all the Corners
WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats. THE THANG: We continued past…
THE COACH'S BOX · THU JAN 15
Backblast! 3 Man Relay
WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse…
RING OF FIRE · WED JAN 14
Backblast! King of The Ring Round 1
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Merkins – 10 IC Low Slow Squats – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC The Thang: Perform a Ladder: (Start with 5 reps; Add +5 each round…
SEABISCUIT · TUE JAN 13
Backblast! Lost in Running Translation
WARMUP: No warmup. Runners don't need a warmup. They just start running ??♂️ THE THANG: Ran between 4.4 to 5 miles. NASA and Cohiba got lost on the way back which created us running close to 5 miles. The original route…
THE COACH'S BOX · THU JAN 8
Backblast! The width
WARMUP: :white_check_mark: THE THANG: move around and do a lot. MARY: not much. Made it back for 10 burpees at the close ANNOUNCEMENTS: :white_check_mark: COT: discussion on candor
KITCHEN SINK · WED JAN 7
Backblast! The Straw
Bell+ruck+sandbag WARMUP: move to the back of the school Drop the sandbag, keep ruck on 15 swings 5 merkins 5 squats 15 swings 4 merkins 4 squats Etc. THE THANG: Leave the bell Bear crawl back to the bag Carry to get…
COCKPIT · MON JAN 5
Backblast! Crows Nest was A Virgin
Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Moroccan NC – 10 IC Strawberry Pickers - 10 IC Quick mosey around parking lot Cheese Shredder Thang 1: Set 4 corners ~ Stay together with the HIMs in your…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
BLOCK PARTY · DEC 23, 2025
Backblast! Back to basics
WARMUP: SSH, Broga squats, hillbilly walker THE THANG: 5 rounds of 5 pull ups 10 swinging derkins 15 squats 20 LBCs Laps around playground Mosey over to hill 7’s Burpees at the bottom Jump squats at top Mosey down to…
FLIGHT PLAN · DEC 22, 2025
Backblast! Running for the Harvest
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORT · DEC 20, 2025
Backblast! Fa la la la….laughing all the way! ?
WARMUP: Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift: THE THANG: Mosey to trail behind parking lot Partner up 2 rounds of Burpees while partner runs up hill and…
THE COACH'S BOX · DEC 18, 2025
Backblast! The skillet; Hope&Joy
WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice) THE THANG: Start at one end of the skillet run 10yds and do an exercise. Ladder across…
KITCHEN SINK · DEC 17, 2025
Backblast! Facing the mountains of Life
WARMUP: couple exercises to loosen up THE THANG: Ruck 3mi through Tega Cay power line hill and back with squats curls merkins built in MARY: ANNOUNCEMENTS: Christmas Eve convergence COT:
THE COACH'S BOX · DEC 11, 2025
Backblast! 7 of Diamonds / Fatherhood
We had a 7 of Diamonds workout in the band lot. 7 burpees at each corner(28) 14 Merkins each corner (56) 21 LBC’s each corner (84) 28 squats each corner (102) 21 LBC’s each corner (84) 14 merkins each corner (56) 7…
THE FORT · DEC 6, 2025
Backblast! We Took the Long Route So No One Could
The PAX were asked a simple question before the work began: “What burdens are you carrying?” No answers required yet—just something to sit with. Opening Smoke Session Sprint up the hill, knock out 5 burpees, then run it…
THE COACH'S BOX · DEC 4, 2025
Backblast! Modified Belle Ringer
WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start. THE THANG…
CLYDESDALES · DEC 3, 2025
Backblast! Kingsley loops
WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and…
THE FORT · NOV 29, 2025
Backblast! Deck The Halls with reps and running
WARMUP: SSH THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps. Hearts: Merkins - Ace: Plank 60s Spade: Squat - Ace: Wall Sit 60s Diamonds: SSH - Ace: Line Jumps…