backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
338 backblasts mention “Sasquatch”
SWEEP THE LEG · JAN 27, 2025
Backblast! It’s Merman
WARMUP: None THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone - 15 merkins 3 cone - 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats…
SWEEP THE LEG · JAN 20, 2025
Backblast! Run up the Hill "Again"!
WARMUP: none THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and…
SWEEP THE LEG · JAN 6, 2025
Backblast! Staying dry
WARMUP: the regular THE THANG: Dora of running and exercises. We stayed Dry!!!! MARY: ANNOUNCEMENTS: COT:
JAN 2, 2025
Backblast! Crazy 21s
WARMUP: it’s minnow pond. So, no THE THANG: Fast pace 3.75ish miles stopping to do Super 21s. That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if…
SNAKE PIT · DEC 31, 2024
Backblast! NYE Battle Ropes
WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog ... ~5 minutes THE THANG: starting at traffic circle outside the stadium... Tabata 30" exercise 1 w/ KB, 30" exercise 2 w/KB, 75 seconds…
SWEEP THE LEG · DEC 23, 2024
Backblast! still recovering
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together. WARMUP: not really. I disclaimed and we were off THE THANG: running route with 3…
THE COACH'S BOX · DEC 19, 2024
Backblast! 3 lessons - 3 stations
WARMUP: Nope - only 30 minutes to get right to it THE THANG: Lesson 1 - He who suffers before it is necessary suffers more than necessary - Seneca Station 1 - burpees and Diamond merkins on the hill - 7’s Mosey to…
SWEEP THE LEG · DEC 16, 2024
Backblast! Hills for the Pax
WARMUP: The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood. THE THANG…
THE HIVE · NOV 22, 2024
Backblast! Ladders, lunges and bear crawls, oh my
WARMUP: Yes THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers. To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet…
CURRAHEE · NOV 19, 2024
Backblast! Post-Marathon Ruck Work
WARMUP: dynamic plank and upward<>downward dog... we even flipped our dogs and thrusted our hips towards the sky THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls…
SWEEP THE LEG · NOV 11, 2024
Backblast! Cardiac test
WARMUP: Run around Earth Fare and out to cul de sac last bank THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers…
NOV 7, 2024
Backblast! Pike Campus Pain Loop
WARMUP: Mosey the DTFM warmup loop Stopped at the Pharmacy 10 SSH 10 Windmill 10 LSS Mosey to pain stations THE THANG: Station 1: Lower Small Pike Parking Lot 5 Lt. Dan Magic Legs Station 2: Upper Big Pike Parking Lot…
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…
BLOCK PARTY · OCT 29, 2024
Backblast! Too many merkins
Warmup Run to Hill SSH Hillbilly Walkers Imperial Walkers Merkins Honeymooners Downward Dog The Thang Dora 100 CDD 200 Squats 300 Merkins 400 LBC One does exercise, one runs up the hill Bear Crawl up the hill Return to…
RING OF FIRE · OCT 23, 2024
Backblast! Upside down Pyramid
WARMUP: 15 SSH IC Mosey to drop off circle 10 Windmills IC 10 LSS IC Plank Warmup Stretch Mosey to pickup a Cindy THE THANG: Upside down Pyramid Do set of exercises and run down the hill. Complete exercise and run…
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…
THE HIVE · OCT 11, 2024
Backblast! Mule Kick
WARMUP: SSH, WM, CP, HW, yoga-esque stretch THE THANG: 3+ rounds of 5 exercises with varied cadence to yield full body burn: Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings Nur halfway up the…
CLYDESDALES · OCT 9, 2024
Backblast! Walmart Run
THE THANG: Trail Route Ruckers Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office ANNOUNCEMENTS: Christmas Party, Volunteers…
6@6 · OCT 5, 2024
Backblast! Changed it up this week @6@6
WARMUP: vodka/redbull THE THANG: this week, instead of running, we went running MARY: mary quite contrary ANNOUNCEMENTS: yes COT: PRE
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:
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…