backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
351 backblasts mention “Beaker”
6@6 · NOV 9, 2024
Backblast! #Powered By BBQ & Bourbon
WARMUP: premature Name O Rama THE THANG: Pick your distance MARY: F3 is for Men Only ANNOUNCEMENTS: Read your newsletter COT: 12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the…
FLIGHT PLAN · NOV 4, 2024
Backblast! River District Hills
WARMUP: Chat THE THANG: River District Out and Back - 5ish MARY: None ANNOUNCEMENTS: Read Your Newsletter COT: Show To Know
OCT 31, 2024
Backblast! Hills with an airborne ending
Plank variety to downdog<>updog Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B. 0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
6@6 · OCT 26, 2024
Backblast! Run run runaway
Ran to QT and back. The rough terrain post Panera was mad max like
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 &…
OCT 17, 2024
Backblast! Is that the politically correct term?
WARMUP: ~ 1 mile mosey. Making a right on to White St and right on Clebourne, making another right on Monroe White St. stopping at parking lots along the way to do merkins and squats or burpees in sets of 5. THE THANG…
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…
6@6 · OCT 12, 2024
Backblast! Munn Road Route
WARMUP: THE THANG: Some ran trails and some ran pavement. The pavement route: Kingsley>Munn Rd> Harris St.> N.White > Jackson> Harris St> Munn Rd.>Kingsley MARY: ANNOUNCEMENTS: COT: Closed us out in prayer
OCT 3, 2024
Backblast! 4 corner for Pushers Bday
Pledge Allegiance Run up Massey stop at Harris 15 Merkins 15 LBCs, 15 Squats Run to Ardrey stop 15 Merkins, 15 LBCs, 15 Squats Run To White stop 15 merkins, 15 LBCs, 15 squats. Run to bottom of Harris stop 15 merkins…
FLIGHT PLAN · SEP 30, 2024
Backblast! Hills of Brayden
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SNAKE PIT · SEP 24, 2024
Backblast! What’s The Significance Of The Number 1
WARMUP: SSH and Halo’s THE THANG: Headed over to the hill by the practice football field. At the top of the hill Holding bell in one hand 19 reps of Overhead press, Racked Squats, Bent over rows Farmer carry bell to…
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…
SEABISCUIT · SEP 17, 2024
Backblast! Huntington Farms Out-and-Back
Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main…
SEP 16, 2024
Backblast! 75mins, a little complexity, a lot of e
The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider: - Split the group if needed. - Predetermine a good distance for the Mode of…
THE RANCH · SEP 12, 2024
Backblast! Adjusted Loredo Hero WOD
WARMUP: SSH x12 plank kick throughs x12 Low slow squats x12 THE THANG: Loredo inspired WOD At top of car loop over at the middle school 12 squats 12 merkins 12 supermans Run to bottom of the loop 12 squats 12 merkins 12…
SEABISCUIT · SEP 10, 2024
Backblast! Reverse Whitehall
Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills.
SEP 9, 2024
Backblast! U.S. Marine Cpl. Albert Gettings - "Ber
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion…
SEP 5, 2024
Backblast! Simple yet effective
WARMUP: None THE THANG: Run the approx half mile loop around Veterans Park (White St, Main St, Clebourne St.), stopping at every parking lot (5 parking lots) to do 5 merkins and 5 squats. Once back to Veterans Park…
SEABISCUIT · SEP 3, 2024
Backblast! Seabiscuit - Fairway Route
WARMUP: Needs Improvement or None THE THANG: Fairway Route - Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” intersection at Banks Rd…
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…
SLOW BURN · AUG 9, 2024
Backblast! Going for the Gold!!!!
8/9/24 Slow Burn Q Warm-Up Start with the Mission statement, 5 Core Principles, the injury disclaimer. Today’s beatdown theme will be Summer Olympics trivia. Various Quad/Leg/Glute stretches 15 SSH IC, 15 Tappy Taps, 10…
RING OF FIRE · AUG 7, 2024
Backblast! Ring of Jellystone Fire
WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks THE THANG: (*structure based on Beakers beatdown from 7/10/24- thank you bro!) Each round, Home to base(s) & back Home: Cind-urpees (AKA Man-Makers)…