backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
345 backblasts mention “Joe Lyons”
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
THE ARMORY · JUL 22, 2024
Backblast! Cruise Around The Islands
WARMUP: 15 SSH IC 10 Windmill IC Plank Warmup Honeymooner to Downward Dog 5 Merkin 5 Parker Peter 5 Shoulder Taps 5 Burpees OYO Mosey to the Islands THE THANG: x2 See image Station 1: Overhead March (15 reps each side)…
THE FORT · JUL 16, 2024
Backblast! The Loop of Pain
WARMUP: none THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain…
FLIGHT PLAN · JUL 15, 2024
Backblast! Sweating to the River District
WARMUP: walking from car to shovel flag THE THANG: River District with twist Down 160 to Sutton Left on Sutton to Mills Right on Mills to Stafford Left on Stafford to Harvest To bottom of street and back to COT 3, 4…
THE ARMORY · JUL 1, 2024
Backblast! Wheres my partner
WARMUP: Mossie- 1/2 mile, the circuit run THE THANG: Get a partner- one runs the others works MARY: time for three- See attached ANNOUNCEMENTS: COT:
JUN 28, 2024
Backblast! Why am I out here?
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 10 hillbilly walkers Mosey, stop at curb and do 10 incline merkins on curb in cadence Mosey to church parking lot, 10 low slow…
RING OF FIRE · JUN 26, 2024
Backblast! How much does a cinderblock (coupon) we
WARMUP: SSH, cherry pickers, Mozy THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps. 100 Pull Overs 150 Dead Lift 200 Bench Press 150 Curls 100…
FLIGHT PLAN · JUN 24, 2024
Backblast! Walmart
Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated. Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday. Please consider signing up for lawn mowing at…
THE HIVE · JUN 21, 2024
Backblast! A million reps
WARMUP: side straddle hops, tappy taps, imperial walker THE THANG: partner workout: Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps. 50 - 1.5 squats 50 - pull through 100 - deadlift…
THE COACH'S BOX · JUN 20, 2024
Backblast! Circuit of Circuits
VQ?: Yes WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run) THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat 1st circuit 10 mericans, 10 big…
SWEEP THE LEG · JUN 17, 2024
Backblast! Mostly run then work
WARMUP: None THE THANG: Mostly Running MARY: take turns doing 10 minutes of exercises ANNOUNCEMENTS: read the newsletter COT:
THE HIVE · JUN 14, 2024
Backblast! B.O.T wants a HIVE Hat
WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches THE THANG: 21-15-9 WOD 21 left arm clean snatches 21 jump over burpees 21 right arm clean snatches…
COLOSSEUM · JUN 4, 2024
Backblast! Light pole Ladder
WARMUP: - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers - 20 hillbilly walkers Mosey down road - stop at curb and do 15 merkins hands on curb in cadence - Mosey to wall - Stop at next…
SWEEP THE LEG · JUN 3, 2024
Backblast! Dave Gibson hates you hills
VQ?: No WARMUP: 4:45 Pre Run THE THANG: Dave Gibson Hills 25 Merkins (Dave Gibson and Ben Casey) 25 Squats (Entrance to Gold hill school complex) 25 LBCs (Gold hill teachers parking lot) Go back up Dave Gibson Hill …
THE RANCH · MAY 30, 2024
Backblast! Where are those ABS
WARMUP: Mosey almost a Mile THE THANG: Partner Ab work and run-see board attached for work out exercises MARY: out of time ANNOUNCEMENTS: 3 events this summer - see newsletter COT:
COLOSSEUM · MAY 28, 2024
Backblast! "Fun Workout Playlist"
WARMUP: Cherry Pickers Broga Mosey to back lot THE THANG: 2 separate AMRAP's. 15 minutes a per. 50 SSH 40 Mountain Climbers 30 Plank Jacks 20 Leg Raises 10 Burpees 50 Step Ups 40 Overhead Claps 30 LBC's 20 Dips 10…
THE ARMORY · MAY 27, 2024
Backblast! Murph agitator
WARMUP: 40-SSH 10 windmill THE THANG: With Partner 50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats. MARY: Hello Dolly, American Hammer, Flutter, Stretch ANNOUNCEMENTS: CSaups -3…
MAY 27, 2024
Backblast! The Murph 2024
1 mile run 100 pull-ups 200 Merkins 300 squats 1 mile run It’s more than a workout We get to because they did. God bless you all. Keep pushing and never forget. :facepunch: :facepunch: :facepunch:
THE COACH'S BOX · MAY 23, 2024
Backblast! Shoulder exhaustion-complete
WARMUP: Mosey-warm-up 51 SSH THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven- ending with 50 yard sprints-NUR 50 and repeat x4 MARY: out of time ANNOUNCEMENTS: 3 events this summer COT…
COLOSSEUM · MAY 21, 2024
Backblast! Say it your birthday ?
WARMUP: Did hand full of exercises and then moseyed Hit the benches and did some dips, step ups, other stuff Did some shuffling, karaoke and jogging THE THANG: Down on football field 10 exercises Crawl bear 10 yards do…
SWEEP THE LEG · MAY 20, 2024
Backblast! Attacking all angles
WARMUP: not necessary THE THANG: loops at Brayden 10x merkins and squats at stop light 10x diamond merkins and monkey humpers at pool 10x wide arm merkins and sumo squats at top fo hill MARY: ab lab for a few minutes…
SLOW BURN · MAY 17, 2024
Backblast! 4 corners, 3 times = 12 corners
Airborne stretch Side straddle hop Low slow squats Slowzie 4 corners-Merkins-CDD-Flutters-LBC’s Mode of transportation: Toy soldiers, 1 burpee in the middle 4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1…
THE ARMORY · MAY 13, 2024
Backblast! Anybody got a shakeweight?
WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot THE THANG: 30 sec on 30 sec off- KB Swings Goblet squats RH row LH row RH merkin LH merkin RH clean and press LH clean…
THE HIVE · MAY 10, 2024
Backblast! Duda Right Thing
VQ?: No WARMUP: SSH, Windmills, MNC THE THANG: Buy-in 100 KB Swings Murder Bunnies across the length of the HS parking lot 50 squats with KB Walked the length of the parking lot while doing overhead presses - rinse and…