backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
THE FORT · JUN 1, 2024
Backblast! The Tour de Fort Mill: Where Burpees Me
I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the…
VARSITY · MAY 31, 2024
Backblast! Leg Day at the Varsity
WARMUP: COP for the following: - SSH x 30 - IW x 15 - Windmills x 10 - Mtn Climbers x 20 Too much chatter so we moseyed to the hill... THE THANG: Quadzilla Run to the bottom 10 Jumping Lunges Nur to the top 10 Bombjacks…
THE BALLROOM · MAY 28, 2024
Backblast! Ab-Lab
VQ?: No WARMUP: Mosey THE THANG: Ab-Lab (Run a lap of the parking lot between each exercise) LBC x 100 Flutter Kick x 90 Freddie Mercury x 80 American Hammer x 70 Mountain Climber x 60 Reverse Crunch x 50 Big Boy x 40…
THE FORT · MAY 25, 2024
Backblast! Aloha Covid
Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it…
SLOW BURN · MAY 24, 2024
Backblast! Oh Baxter!
We had 21 at ao-slow-burn for some off campus work. We moseyed over to Baxter this morning for a little Mary. Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats. Partner 2: Run the stares gauntlet on Main Street. We…
THE BALLROOM · MAY 21, 2024
Backblast! Light Pole Work
WARMUP: Mosey and did 4-5 exercises THE THANG: Light pole work. 6 poles 1st - 5 Big Boy 2nd - 10 Plank Hops 3rd - 15 Merkins 4th - 20 Squats 5th - 25 CDD 6th - 30 Flutter Completed 2x Mosey to wall and did wall sits…
FLIGHT PLAN · MAY 20, 2024
Backblast! Not lost, just searching
Ran loops, original plan was a 1.7mi loop but ended up doing a reverse YMCA route 2x loops. I got 2.8mi in. Everyone was accounted for.
ALCATRAZ · MAY 18, 2024
Backblast! Drop the Pull-ups take the Cannoli
WARMUP: Full 15 Min COP THE THANG: 5 rounds of 17 dips 19 CCDs or9/Pullups 71 yardish maybe feet bear crawl Jog neighborhood and 6 rounds of 5 burpees 10merkins 15 squats 15min Broga MARY: ANNOUNCEMENTS: read newsletter…
THE BALLROOM · MAY 14, 2024
Backblast! The Ballroom: Dancing on all fours ?
WARMUP: few exercises then track with slow mosey around campus THE THANG: 5/17/1971 is CakeBoss bday so we did little work around those numbers 5 - rounds 17 - mountain climbers in cadence 19 - Mak Tar Jais 71 - Yard…
FLIGHT PLAN · MAY 13, 2024
Backblast! Flight Plan: “running”
WARMUP: no THE THANG: running MARY: no ANNOUNCEMENTS: yes COT: yes Sign up for the Cannoli Run Looks like we made it, Barry Manilow
THE YARD · MAY 11, 2024
Backblast! What’s In The Cards For Today?
WARMUP: Abe Vigoda, Cherry pickers, merkins, SSH, Imperial Squat Walkers, MNC, Hillbilly Walker THE THANG: Mosey to gridiron, turn on the “boom box” for some tunes, pick a card at each corner of the field, 10 reps per…
SLOW BURN · MAY 10, 2024
Backblast! We was rollin
WARMUP: moseyed over to side by Persis and did a warmup with SSH Windmills Strawberry pickers MNC Overhead Claps Low and slow squats Cyclops Plank Downward Dog Upward Dog Runners stretch Merkins THE THANG: back towards…
SLOW BURN · MAY 3, 2024
Backblast! Dora & Corners
WARMUP: Mosey to Tesla Charging Station 25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs THE THANG: Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD's Partner Ran lap around Parking…
SLOW BURN · APR 26, 2024
Backblast! Moderate Manion
Found out this morning that there are some differing opinions of what a moderate AO means... WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in…
THE YARD · APR 20, 2024
Backblast! Mixed bag at the Yard
Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a…
THE BALLROOM · APR 16, 2024
Backblast! Super 7 and a Burpee Mile
WARMUP: extended warmup with the usual suspects THE THANG: mosey to the back wall of the school for some wall sits/exercises. Then to the track for the Burpee Mile= stop at 3 spots along the track & do 3 then 6 then 9…
THE ARMORY · APR 15, 2024
Backblast! Armory 15APR2024 - Mog Mile
WARMUP: Not really. We lived. THE THANG: Mogadishu Mile - 4 Rounds for Time - 19 Kettlebell Ground-to-Overheads (53/35 lb) - 19 Kettlebell Front Squats (53/35 lb) - 19 Kettlebell Push-Ups (each hand) - 400-meter…
RING OF FIRE · APR 10, 2024
Backblast! Block Burpee Blast @ Ring of Fire
WARMUP: The Usual THE THANG: Block and burpees MARY: Run the hill ANNOUNCEMENTS: Newsletter COT: Cake Boss send off
THE BALLROOM · APR 9, 2024
Backblast! Total respect
Since we are all respectable and it was raining we stayed dry under the awning. WARMUP: SSH, Moroccan night clubs, overhead claps, windmills, imperial and hillbilly walkers. Mosey around the big circle THE THANG: One…
THE ARMORY · APR 8, 2024
Backblast! Test Run
WARMUP: yea, we did that THE THANG: test run for QvQ on Wednesday 15 manmakers Flip 12 sandbags Bear crawl back Modified a little to try to space guys out Interspersed 4 Rows 3 Cleans 2 Snatches 1 Thruster MARY: lunge…
THE YARD · APR 6, 2024
Backblast! Bubbles Everywhere
WARMUP: SSH, Cherry Picker, Mosey THE THANG: Mosey to A: 11s with Merkins & Big Boys; Mosey to B: Wall Sit while each PAX runs a lap including 3 Burpees; Mosey to C: Partner for a Mosey/Squat/Al Gore DORA; Mosey to COT…
SLOW BURN · APR 5, 2024
Backblast! Fun with buckets
Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the…
THE BALLROOM · APR 2, 2024
Backblast! Choose not to cheat 2.0
VQ?: No In preparation for my Q at Ballroom, YHC reviewed a previous backblast from 2018 where the theme was choosing not to cheat based on a book by Andy Stanley. In that workout, we discussed the idea of decision…
THE FORT · MAR 30, 2024
Backblast! AO The Fort Shovel Flag Handoff
WARMUP: Motivators, Windmills, Cherry Pickers THE THANG: 1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch. 2. Crawl bear up…