backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
541 backblasts mention “Anchor”
FLIGHT PLAN · DEC 30, 2024
Backblast! Sugar Daddy
Sugar Daddy was a champ for showing up after missing his Q. Great attendance and fellowship for a run through Baxter.
DEC 26, 2024
Backblast! 30’s
WARMUP: SSH, Windmill, IW, HW THE THANG: Run lap around field, 30 Merkins Run lap around field, 30 LBC’s Run lap around field, 30 squats Rinse & repeat until 5:30 5:30am - 6am 3rd F discussions MARY: No ANNOUNCEMENTS…
THE COACH'S BOX · DEC 26, 2024
Backblast! 30’s
WARMUP: SSH, WM, IW, HW THE THANG: Run lap around field - 30 Merlin’s Run lap around field - 30 LBC’s Run lap around field - 30 Squats 5:30a - 6a - 3rd F discussions MARY: No ANNOUNCEMENTS: Yes COT: Yes
THE HIVE · DEC 20, 2024
Backblast! 2024.51 The Hive
Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises. Sets with light, mid, heavy Set 1: Shoulder ext x10ea, snatch x10…
DEC 19, 2024
Backblast! Simple Loops
WARMUP: Pledge THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat. MARY: ANNOUNCEMENTS: Read…
FLIGHT PLAN · DEC 16, 2024
Backblast! Misty
WARMUP: No THE THANG: Running MARY: No ANNOUNCEMENTS: Christmas Party, Clave Boss, Jekyll/Pusher Wine Party in Feb COT: Yes.. prayers for the Season we are in, kids finishing strong at school, Pax that are ill -30-
DEC 12, 2024
Backblast! Test Taking Anxieties
Pledge of Allegiance right at 05:16 ( a little late due to mumblechatter) WARMUP: Quick warmup right in the parking lot. All double count. 15 SSH 10 WM 15 IW 15 MNC Then off to the corner of Main and Confederate to…
THE YARD · NOV 23, 2024
Backblast! Encouraging Ladder
WARMUP: SSH, Cherry Picker, Mosey THE THANG: Anchor Bar’s Ladder of Pain MARY: None ANNOUNCEMENTS: Several COT: Prayers
FLIGHT PLAN · NOV 23, 2024
Backblast! One road - One route
WARMUP: nope THE THANG: Kee it simple - Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600. MARY: nope ANNOUNCEMENTS: were voiced COT: 5th core principle A great way to start 1-0 on…
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…
CLYDESDALES · NOV 6, 2024
Backblast! A tropical misty hill of a good time at
WARMUP: tried to do SSH, but the Pax just wanted the route THE THANG: south Munn Loop, South on Munn, East on Harris, north on Jackson, west on 160 MARY: ANNOUNCEMENTS: Sign up for FREE 4.01k Run…
FLIGHT PLAN · NOV 4, 2024
Backblast! River District Hills
WARMUP: Chat THE THANG: River District Out and Back - 5ish MARY: None ANNOUNCEMENTS: Read Your Newsletter COT: Show To Know
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…
FLIGHT PLAN · OCT 28, 2024
Backblast! River run
We ran the river route. Some got 5ish+, others less and some rucked.
CLYDESDALES · OCT 23, 2024
Backblast! Pick your route
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · OCT 22, 2024
Backblast! Guys don’t curtsy
Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished…
CLYDESDALES · OCT 16, 2024
Backblast! Clydestrails
THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter COT: Ball of Man-Closing Prayer
THE BALLROOM · OCT 15, 2024
Backblast! Cindy is missing!!!
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other…
FLIGHT PLAN · OCT 14, 2024
Backblast! Baxter tour
13 were at Flight Plan to run thru Baxter. Good to see Dojo who starts a new job today. All enjoyed.
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…
OCT 10, 2024
Backblast! Funhouse sendoff at the Pond
WARMUP: ran to Hardee’s, did SSH, planked, ran more. Ran down to city hall building. THE THANG: 2 exercises at the city hall building, ran down to 4 way stop for 1 burpee (added 1 burpee each time we passed it, then up…
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…
FLIGHT PLAN · OCT 7, 2024
Backblast! We ran….at the running AO
WARMUP: counted off. Goal was to go just “one more” which may mean pushing up the hill or going 1 second faster than your normal pace. THE THANG: Ran all the way to the end of market. All the way. MARY: nope…
BLOCK PARTY · OCT 1, 2024
Backblast! The Kickoff of the Funhouse Farewell To
WARMUP: I am certain we warmed up. THE THANG: It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either…