backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
361 backblasts mention “Rebound”
COLOSSEUM · AUG 6, 2024
Backblast! Curtsey lunge buffet
Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next…
CLYDESDALES · JUL 31, 2024
Backblast! Clydesdales went everwhere
Nice crowd today due to the anticipation of what the Q had to say. Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted. Two things mentioned in COT: First- AirPods…Grab the case…
THE COACH'S BOX · JUL 11, 2024
Backblast! '88 Q - 071124 The Coach’s Box - Honori
Welcome and 5 core Disclaimer FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey…
KITCHEN SINK · JUL 10, 2024
Backblast! Sandbag shenanigans
WARMUP: Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins THE THANG: Bring bags to outdoor amphitheater Three…
THE ARMORY · JUL 8, 2024
Backblast! 2024.28 Armory
Standard warmup... One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B... I think…
THE HIVE · JUL 5, 2024
Backblast! Check Ya Neck
VQ?: Yes WARMUP: (all IC) - SSH, 5 x Lt. Dan (10 count), Moroccan NC, 4 Lt. Dan, Imp.Walkers, 3 Lt. Dan, Neck Stretches, 2 Lt. Dan, Planck-Jack w/ Merkin (4 count), 1 Lt. Dan OYO - 20 BB situps THE THANG: ON THE GRASS…
KITCHEN SINK · JUL 3, 2024
Backblast! Is your Deck in Order?
WARMUP: Warmup: All in cadence - Moroccan nightclubs - Cherry pickers - Windmill - Imperial walker - Side straddle hop Pick up bag and mosey to outside theatre - Partner exercise: bags do not touch the ground for the…
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:
THE HIVE · JUN 28, 2024
Backblast! The Elite 8
WARMUP: Mosey around parking lot. 20 ea. SSH 10 ea. Goofballs 10 ea. Hillbilly Walkers 10 ea. Cherry Pickers 10 ea. Moroccan Nightclubs carry bells to student parking lot for a board of pain THE THANG: Round 1: - 10…
THE RANCH · JUN 27, 2024
Backblast! Football field ladder workout
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers Mosey down road, karaoke - stop at curb and do 20 merkins hands on curb in cadence - Mosey - Stop at next…
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…
COLOSSEUM · JUN 25, 2024
Backblast! 12 Days of Christmas… In July… In June…
WARMUP: Did some SSH, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers THE THANG: 12 days of Christmas style with a lap around the pickup loop. Got in a little over 2 miles total distance 1- Kraken…
THE ARMORY · JUN 24, 2024
Backblast! 100’s
WARMUP: Yes THE THANG: 100’s .. Jerk Press , Curls , Squats, Tricep Extensions. Bent over rows , little run with 10 burpees In between sets of 50.. MARY: Kinda ANNOUNCEMENTS: Read your News Letter COT: We did it .
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…
KITCHEN SINK · JUN 19, 2024
Backblast! Juneteenth: there is 125lb bag somewher
WARMUP: Yea, these are important THE THANG: Tour the campus with stops along the way: Deadlift to Clean & Squat Plank Pull Through Over the Shouler Bulgarian Split Squat Loaded Carry with NOT 125lb bags Thrusters First…
COLOSSEUM · JUN 18, 2024
Backblast! Colosseum 6-18-24
Warmup: SSH Imperial Walkers hillbilly Walkers Tappy Taps Planks Workout: Light Jog Wall sits while a PAX does an inchworm to curb and back At the track, do exercise then run a lap - 12 o clock - 50 squats - 3 o clock …
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…
SOUL TO SOLE · JUN 13, 2024
Backblast! Long Ducks story time
WARMUP: THE THANG: 3.5 miles MARY: ANNOUNCEMENTS: HIM camp, newsletter COT:
KITCHEN SINK · JUN 12, 2024
Backblast! Don’t Let Go
WARMUP: mosey with some merkins and squats THE THANG: Two rounds of six exercises working 30 seconds 10 seconds off. Merkins with bags on back, merkins, chest press, squats with bag, air squats and deadlifts. Four…
COLOSSEUM · JUN 11, 2024
Backblast! Turd Burglar
VQ?: No WARMUP: Windmill, IW, HW, MNC THE THANG: 4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4…
THE ARMORY · JUN 10, 2024
Backblast! Tap The Taint
WARMUP: SSH until the stragglers joined us = 30 in cadence. High Plank Downward dog Upward dog Merkins x 5 Repeat THE THANG: KB Swings x 30 Snatch x 30 (15 each side) Side bends x 15 each side (cadence count) Lap around…
KITCHEN SINK · JUN 5, 2024
Backblast! Flag Handoff at The Sink.....If you kno
Flag handoff from Maximus to Farmer's Only. WARMUP: Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags. - Merkin (5-5-5 - Regular, Wide, Diamond) - SB Toss…
BLOCK PARTY · JUN 4, 2024
Backblast! Murphish
WARMUP: SSH, mosey to print shop THE THANG: 1st Station - Print shop 25 pull ups 25 squats 2nd Station - Academy & MAIN 25 merkins 25 squats 3rd station - Academt & Monroe White 25 merkins 25 squats Repeat - most got 3…