backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,623 backblasts mention “MP”
SEP 6, 2024
Backblast! Tabata for 4
WARMUP: jog to Ace Hardware. SSH, Merkens, MNC, Wind mills, Cherry pickers, jog back to COT THE THANG: Tabata workout. 1 minute of the following planking for 10 seconds between exercises. Merkens, Big Boys, squats, CDD…
SLOW BURN · SEP 6, 2024
Backblast! Old School Weinke in a Sandwich baggie
WARMUP: Standard Old School SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25 THE THANG: Mosey to Indian restaurant lot, circle…
THE HIVE · SEP 6, 2024
Backblast! Low Mileage
WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs). THE THANG: Back in the small lot for some Partner work: P1: Overhead Press until P2 completes his work P2: 10 Man Makers Repeat P1…
DAWN PATROL · SEP 5, 2024
Backblast! Take the Stairs
Perfect morning and a great start to the day to have Dojo post. Twice this week. WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga. THE THANG: - triple set of lunge walks…
LAZARUS · SEP 5, 2024
Backblast! B.O.M.B.
WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater. THE THANG: We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes…
THE COACH'S BOX · SEP 5, 2024
Backblast! Bord of Pain OG
WARMUP: Run to back of school mixed in a few butt kickers, toy soldiers and high knees THE THANG: OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being…
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…
THE RANCH · SEP 5, 2024
Backblast! Not Much Running Wild At The Ranch
WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins THE THANG: With just…
KITCHEN SINK · SEP 4, 2024
Backblast! Pull thru day
Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over…
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…
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…
BLOCK PARTY · SEP 3, 2024
Backblast! The Grand Old Duke of York
I usually only write anything here to make Band Camp happy, since he's the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot…
SEP 3, 2024
Backblast! Wicked Pissah Bootcamp
WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC THE THANG: 7 laps around 3 Stations (finished 5 before time...), 25 reps all exercises, MOT changes…
SEP 2, 2024
Backblast! Blocks and Hills
There were three at the Badger this morning. Disclaimer - It's been a while since I Q'd here, modify if necessary. Warm-ups - SSHs, Windmills, Imperial Walkers, MNCs Next, we made our way to the Pull-up bars and grabbed…
THE YARD · AUG 31, 2024
Backblast! Smoked the "Moderate"
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga THE THANG: Phase 1: Cheese Shredder Phase 2: 7s= Plank Jacks & Big Boy Sit Ups Phase 3: Four Corners = 10 reps each exercise Corner 1…
THE FORT · AUG 31, 2024
Backblast! Four corners and dropped passes
WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of…
VARSITY · AUG 30, 2024
Backblast! Sparty Start
Short mosey run Warmup: SSH (20xI/C); windmills; Imperial Walkers; Moroccan N/C; Low Slow Sqts; big arm circles; peter parkers; plank stretches Thang 1: Mini-Spartan: Start at bottom of hill, run up to pull up bars, do…
SLOW BURN · AUG 30, 2024
Backblast! Stone Cold Crazy
Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here's what they did: THE THANG: The Pax were disclaimed and then mosied around the parking lot until we found a good spot…
DAWN PATROL · AUG 29, 2024
Backblast! Leadership Isn't Easy and That's Why F3
WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched. THE THANG: A lap around Kingsley for 1 mile 11s of Derkins and Dips A lap around Kingsley for mile 2…
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…
AUG 29, 2024
Backblast! Wheels Up @ The Pond
WARMUP: Not really. THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags. Peter Parker, Parker Peter, Mountain Climbers, Merkins Run up Massey to Sisk Memorial 10 Box Butters, 15 Flutters…
THE RANCH · AUG 29, 2024
Backblast! Round Up the Cattle
Since it's The Ranch, I wanted to do something Yellowstone-inspired. This was my attempt. I can't say my "best attempt" with a straight face. WARMUP: Run a lap around the campus (about .8 miles), then some SSH and…
KITCHEN SINK · AUG 28, 2024
Backblast! Use your manners
WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and…
BUSHWOOD · AUG 28, 2024
Backblast! Waxed at Bushwood
WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner THE THANG: 11’s on a big hill- merkin and squats Mosey back to COT for board of pain w music. 5 exercises x 30 Reps of everything. Tons…