backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
306 backblasts mention “Slow Jams”
APR 30, 2024
Backblast! Burpees for Breakfast
WARMUP: Disclaimer THE THANG: Light jog around the Harris Teeter lot and circle up in front of Red Bowl for COP: All in cadence: SSH x 25, merkin x 10, windmill x 10, squat x 20, Peter Parker Peter (10 and 10), IW x 25…
THE RANCH · APR 25, 2024
Backblast! Jock jams tabata
WARMUP: mosey to loop for IC exercises and stretches THE THANG: Head to toes Tabata - 8 cycles, 6x sets ea. 25 secs on, 10 secs rest/1 min recovery. 1. cdd/run lap 2. Dips/crab walks 3. Merkins/butt kickers 4…
APR 23, 2024
Backblast! Where are the Box Jumps?
Disclaimer disclaimed. WARMUP: Mosey around HT parking lot. Circle up for - 20 SSH IC - 10 Windmills IC - 10 LSS IC - 10 MNCs IC - 10 Hillbilly Walkers IC - Yoga THE THANG: A little Buy in first. 7's with Burpees and…
THE COACH'S BOX · APR 18, 2024
Backblast! Grinding through Mammon
COP Mosey to gym parking lot. Across the lot: - Bear Crawl for a segment - 10 Jump Squats - Lunge Walk for a segment - 10 Merkins Repeat Mosey to hill by the track Grab a stone. 5 minute AMRAP on the hill the top three…
APR 16, 2024
Backblast! communication is key
WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church. THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and…
SWEEP THE LEG · APR 15, 2024
Backblast! circles up
WARMUP: run to stop light at entrance to Baxter and do monkey humpers and goofballs in-cadence until all traffic passes THE THANG: Berkshire heights loops with 10 jump squats, 10 merkins, 10 LBCs every stop sign All got…
APR 12, 2024
Backblast! AKA meets BOP
17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of…
SOUL TO SOLE · APR 11, 2024
Backblast! Snoop a loop
WARMUP: IC exercises and stretches THE THANG: Kingsley loops with stops every quarter mile for two exercises done IC or OYO MARY: no time ANNOUNCEMENTS: rock hill 10 year, jaeger, amrap for autism COT: prayers and…
APR 9, 2024
Backblast! We are the REAL National Champions
WARMUP: Disclaimer SSH Imperial walkers Hillbilly Walkers Moroccan NightClubs Peter Parkers Tappy Taps THE THANG: 1st quarter: Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs 2nd quarter…
APR 5, 2024
Backblast! Pendulums with absolution
WARMUP: IC exercises and stretches, wall sits, bearcrawl, crabwalks, oh my THE THANG: 11’s pendulum with squats and monkey humpers at tops and 5 absolutions in the middle each time you pass MARY: 10 IC American hammers…
THE COACH'S BOX · APR 4, 2024
Backblast! A brick workout broke out in the midst
WARMUP: Took a lap around the COT parking lot performing karaoke, buttkickers, and highknees. Circled up close to my vehicle because we needed to grab some bricks. But, before each man grabbed his source of pain we…
APR 2, 2024
Backblast! All About the Ass Kicking Benjamins
VQ?: No WARMUP: Warmup: SSH Imperial Walker Windmill Hillbilly Walker Honeymooner/Downward Dog THE THANG: Mosey to Grace Dora at Grace 100 Merkins 5 Burpees with partner 100 Squats 5 Burpees with partner 100 Dry Docks 5…
SWEEP THE LEG · APR 1, 2024
Backblast! miles and smiles
9 Strong for some Hills with 3 stops each round Hit Kuester parking lot 15 Merkins and 15 CDD HIT GHES teacher lot 20 LBC AND 20 Hello Dollies Hit GHMS teacher lot 20 Squats and 20 lunges REPEAT AND REPEAT
THE FORT · MAR 30, 2024
Backblast! AO The Fort Shovel Flag Handoff
WARMUP: Motivators, Windmills, Cherry Pickers THE THANG: 1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch. 2. Crawl bear up…
MAR 25, 2024
Slackblast:
Slackblast: Shuffle tour DATE: 2024-03-25 AO: ao-virile-agitur Q: Slow Jams PAX: Sprocket Olaf FNGs: 0 COUNT: 3 WARMUP: yes THE THANG: shuffle 1/4 mile, stop and perform 3 IC exercises. Repeat MARY: she was there…
MAR 22, 2024
Slackblast:
Slackblast: DewKesNee DATE: 2024-03-22 AO: ao-the-stockade Q: Warning Track PAX: Farmers Only Half Shell Slapshot SouptoNuts Slow Jams Peta Italian Job Grassy Knoll fishstix Olaf Mainframe FNGs: 0 COUNT: 12 WARMUP: Good…
THE COACH'S BOX · MAR 21, 2024
To the 50....and beyond
Slackblast: To the 50....and beyond DATE: 2024-03-21 AO: ao-the-coachs-box Q: Warning Track PAX: Cyclops darkhelmet Half Shell Skipper Escargot Slow Jams Maximus Cohiba Gears FNGs: 0 COUNT: 10 Nice morning for…
CLYDESDALES · MAR 20, 2024
We have options
Slackblast: We have options DATE: 2024-03-20 AO: ao-clydesdales Q: Rebound PAX: Rolloff Conundrum Spectre Sasquatch Bass-o-Matic Vuvuzela Warning Track Twister Jeremy Antall15 Wooden Leg Skipper Mainframe Slow Jams…
MAR 19, 2024
Slackblast:
Slackblast: Two Bags of Treasure DATE: 2024-03-19 AO: ao-golden-corral Q: fishstix PAX: Half Shell Mark Nestel Senator Tressel 40-Love Duck Dynasty Slow Jams Grassy Knoll Skipper FNGs: 1 The Pirate COUNT: 10 Chilly…
THE COACH'S BOX · MAR 14, 2024
Backblast! No talking = leadership opportunities…a
VQ?: No WARMUP: started things up with very little voice and the voice lasted about 2 min before going out. Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling…
MAR 8, 2024
Backblast! 4-corners
WARMUP: SSH, Big Boys, Windmills THE THANG: 3 Round Run to CVS, 10-20-30 count exercise at each corner, back to COT for 3 burpees after each round. 3 Round Run around Harris Teeter parking lot 10-20-30 count exercise at…
MAR 5, 2024
Smells like…..well, you know 🤷♂️
Slackblast: Smells like…..well, you know :man-shrugging: DATE: 2024-03-05 AO: ao-golden-corral Q: Cyclops PAX: Sugarbug Slow Jams Über Half Shell Mark Nestel FNGs: 0 COUNT: 6 WARMUP: Mosey to Grace Presby - SSH, LSS…
MAR 4, 2024
Everyday I’m Shuffling
Slackblast: Everyday I’m Shuffling DATE: 2024-03-04 AO: ao-virile-agitur Q: Beaker PAX: Olaf Slow Jams FNGs: 0 COUNT: 3 WARMUP: what’s that? THE THANG: Shuffled for 1 min, recovered with a 3 minute walk. Repeat until…
MAR 1, 2024
Q-School Part 1
Slackblast: Q-School Part 1 DATE: 2024-03-01 AO: ao-the-stockade Q: Pusher Slapshot PAX: fishstix Time Machine Slow Jams Half Shell Olaf Tiller Liberty Bibberty Assassin Farmers Only Warning Track Peta Senator Tressel…