backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
358 backblasts mention “Badlands”
BLOCK PARTY · OCT 22, 2024
Backblast! Figure it out
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground. THE…
SWEEP THE LEG · OCT 21, 2024
Backblast! Lieutenat Dan's Braden Speedsters
WARMUP: Mosey to Braden Pool 20 SSH THE THANG: Simple winkie to prep for running season. Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan's @ each) 1. Braden Pool 2. 160 & Braden Pkwy 3. 160 & Emory Ln. **4 loops &…
SWEEP THE LEG · OCT 14, 2024
Backblast! Chalk it up
Nine pax at STL Basically: run to waypoint, do exercises there, continuing running to next waypoint. Waypoint 1: shovel flag at Earthfare Waypoint 2: flags in front of Gold Hill Elem school Waypoint 3: where fire access…
OCT 10, 2024
Backblast! Funhouse sendoff at the Pond
WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building. THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up…
SWEEP THE LEG · OCT 7, 2024
Backblast! Bank Run
WARMUP: N/A THE THANG: Bank Run. 5 Banks on the way up 160 to Gold Hill. Deposit 10 Burpees at each on the way up. Withdraw 15 Squats and 20 LBCs at each on the way back. If done early head down Dave Gibson to the end…
SWEEP THE LEG · SEP 30, 2024
Backblast! King of the Hill
WARMUP: Mosey across street to Brayden. Windmills waiting on six THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back…
BUSHWOOD · SEP 25, 2024
Backblast! Not a lot of running
Running Some lunges TBD by Q
SWEEP THE LEG · SEP 23, 2024
Backblast! No mercy
WARMUP: N/A - prerun if ya want to THE THANG: Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do…
SOUL TO SOLE · SEP 19, 2024
Backblast! IPAX recovery?
Some sore ironpax guys and some ready to take it on tomorrow. WARMUP: 10ssh ic with rucks on .... first bad choice of the day out of the way at least THE THANG: rucked around kingsley area with stops every 1/4 mile for…
SWEEP THE LEG · SEP 16, 2024
Backblast! Smelly Loops
The smell from Golden Coral has migrated to Sweep The Leg. Simple route this morning - loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 - merkins and squats. Stop 2 - CCDs and…
SWEEP THE LEG · SEP 9, 2024
Backblast! Walmart Run
WARMUP: No warms at STL THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the…
TRAINING GROUND · SEP 8, 2024
Backblast! Berkshire - Heavy S#%
WARMUP: THE THANG: Baxter loop down Berkshire to QT. Shared a #30 and a #40 MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · SEP 4, 2024
Backblast! The hump day run(s)
WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter THE THANG: 4ish mile route - head across I77 and take…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
THE COACH'S BOX · AUG 29, 2024
Backblast! Next Play!
My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before... WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers Then met with the…
SOUL TO SOLE · AUG 29, 2024
Backblast! S2S meets the coach’s box
WARMUP: rucks up THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear. Quick…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
6@6 · AUG 17, 2024
Backblast! Tortoise and Hare pre-yog
Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries - all bad decisions can be compounded with other bad decisions so decided to let her rip. A few PAX were out running…
BLOCK PARTY · AUG 13, 2024
Backblast! Club 813
What a way to start my 50th birthday. Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches --mosey Run to awesome parking lot…
SWEEP THE LEG · AUG 12, 2024
Backblast! 8/12/24 STL
WARMUP: THE THANG: 3.5 miles total There were 7 cone pain stations on the GHMS/GHES entrance: - Peter Parker’s - CDDs - Merkins - Heels to Heaven - Box cutters - Squats - LBCs
DAWN PATROL · AUG 6, 2024
Backblast! back to school special
WARMUP: some mumblechatter THE THANG: ruckers - 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans Runners - 4.5 mile loop through main street into zipperland…
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
SWEEP THE LEG · JUL 30, 2024
Backblast! Upper body around the circle
Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps. Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD. Run back to…
SWEEP THE LEG · JUL 15, 2024
Backblast! Sweep the Sweat
I hot a sweaty morning at STL. Shirts were popping off before we started running. Simple circuit route: 1st Stop (South State Bank) - 7 HR Merkins, 15 CCDs 2nd Stop (Kuester Mgmt) - 7 Lunges, 15 Squats 3rd Stop (TC…