backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
321 backblasts mention “38 Special”
SOUL TO SOLE · JUL 25, 2024
Backblast! KB replacement theory
THE THANG: Standard laps around the 1 mile loop until 10 minutes left. MARY: Gathered by the fire pit for flutter press 4c x20 Overhead drop with ruck x10 Modified Hello Dolly 4c x 10 with core engaged to keep lower…
JUL 23, 2024
Backblast! This one is for Halfway...
WARMUP: We lifted rocks and stuff THE THANG: We ran to Sonic the long way and did a Dee WOD MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle My name is Band Camp and I read backblasts for…
JUL 22, 2024
Backblast! Sweating to the (90’s) oldies
WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2…
SWEEP THE LEG · JUL 15, 2024
Backblast! Sweep the Sweat
I hot a sweaty morning at STL. Shirts were popping off before we started running. Simple circuit route: 1st Stop (South State Bank) - 7 HR Merkins, 15 CCDs 2nd Stop (Kuester Mgmt) - 7 Lunges, 15 Squats 3rd Stop (TC…
ALCATRAZ · JUL 13, 2024
Backblast! Keep it simple, keep it stupid
WARMUP: Mosey about 3 feet to the left into the parking lot for SSH, Imperial Walker, Low Slow Squat, Moroccan Night Club, Little Baby Arm Circles THE THANG: Run out of the parking lot and clockwise around the path to…
JUL 9, 2024
Backblast! STAY HYDRATED
WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20…
SWEEP THE LEG · JUL 1, 2024
Backblast! Sweepin' like it's 1776
Hot Humid July in SC pre-run with Grout and Re-tread. WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence…
JUN 27, 2024
Backblast! Swimming laps with the big fish
Ran 1 mile loop 3-4 times with 4 corners 20 Burpees 40 Merkins 60 Donkey Kicks
JUN 25, 2024
Backblast! Dora and Corners
WARMUP: Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills. THE THANG: Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back…
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 …
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:
JUN 13, 2024
Backblast! Disappointment and Failure
WARMUP: We did after a little jaunt to WEP - THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot - Run to Sidney Johnson - 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count) - Run to Jackson – at each…
RING OF FIRE · JUN 12, 2024
Backblast! Track and Field
WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in…
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 …
SLOW BURN · MAY 31, 2024
Backblast! Not leg day, not really
WARMUP: SSH, Moroccan Night Clubs, Little Baby Arm Circles, Imperial and Hillbilly Walkers, Cherry Pickers THE THANG: Mosey to the parking lot on the side of Persis. Partner up for a "no legs" DORA. One partner works…
KITCHEN SINK · MAY 29, 2024
Backblast! 80th Anniversary of D-Day
WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC THE THANG: PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick) 80 RUCK SQUATS…
MAY 23, 2024
Backblast! Running with Burpees…..among other stuf
WARMUP: The Pledge at 0514 THE THANG: Off to kimbrell’s lot for the beginning of ‘round the block. Run the block with the following at each corner 5 burpees, 10 squats, 15 side straddle hops 3.0 miles - 80 burpees…
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…
MAY 16, 2024
Backblast! 4 Corners of Pain
4 Corners of Pain: Corner 1 - 10 HR Merkins Corner 2 - 10 Squats Corner 3 - 10 Flutters Corner 4 - 10 American Hammers The loop was N White St, to Clebourne St., to Main Street.
MAY 14, 2024
Backblast! Soggy Primes
WARMUP: A lap around the parking lot with SSH, windmills, tappy taps, MNC, and LBAC THE THANG: Started with 7s in front of the Indian restaurant. We used the dry patch under the trees by the pet groomer with one BBSU…
SWEEP THE LEG · MAY 13, 2024
Backblast! Sweep The Leg
WARMUP: route was discussed 3.75 miles THE THANG: Ran down 160 to Baxter, we ran a loop in Baxter going counter clockwise. Fist stop :octagonal_sign: sign we did three man- makers with cinder blocks, every other stop…
MAY 9, 2024
Backblast! Electric Zipper
WARMUP: Explained the route THE THANG: Run to Hardees together. Then run to the end of Spring Street. Take a right and work your way back. Every time you cross Spring, 5 burpees. Simple, elegant. MARY: ANNOUNCEMENTS…
SWEEP THE LEG · MAY 6, 2024
Backblast! Loop loop-a-doop
Today happens to be the day before YHC's 6 year F3 anniversary WARMUP: It's STL. Disclaimer and out THE THANG: Leg it to Front St/Birkshire Heights. PAX will run at least two loops, stopping for each STOP sign for 10…
MAY 2, 2024
Backblast! Now for the Small Bermuda Triangle
WARMUP: Pledge, talk about death of an FNG in St. Louis THE THANG: Small Bermuda Triangle - Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull…