backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
292 backblasts mention “Hominy”
THE YARD · JUL 26, 2025
Backblast! 4 corner fun
WARMUP: 20 SSH 10 wind mill 10 imperial Walker 10 cherry picker Other stretching THE THANG: 4 corners 5 reps per corner Burpee’s, big boy sit-ups, Carolina dry dock, lunges Ladder on the basketball courts 1-6 pushups…
THE COACH'S BOX · JUL 10, 2025
Backblast! Rosie’s lifts and lessons
WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins THE THANG: 2 rounds - 10 burpees, 10 Grinders, 3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins 3…
SEABISCUIT · JUL 8, 2025
Backblast! Tour of Luxury Massey Homes
WARMUP: - Each PAX did their own stretching THE THANG: - Neff to Dudley to Felts and return. - 5 squats at each for sale sign - Too much sweating. MARY: ANNOUNCEMENTS: - Sweaty Barry COT:
THE YARD · JUN 28, 2025
Backblast! Still Ragin
WARMUP: SSH Imp Walkers Hillbilly Walkers Moroccan Nightclubs Michael Phelps Low slow squat Merkins Broga THE THANG: Bear crawl and side shuffle around square for 5 minutes Tamara: 45 seconds on 15 seconds off Merkins…
SEABISCUIT · JUN 24, 2025
Backblast! Copperheads and Coyotes
WARMUP: None THE THANG: We ran! Or rather swam in the thick humidity. 4 runners, 2 ruckers. Run route was: Out to Dobys Bridge, left onto it. Then right into Dominion Bridge neighborhood. Exit hood left onto Whites Rd…
THE YARD · JUN 21, 2025
Backblast! Welcome to Thrillville
Thrillville is the latest amusement park from the mind of Drop Thrill. Will you survive the day? Parking Lot - Time to pay up! Round 1 = 2 Burpees Round 2 = 4 Burpees Round 3 = 6 Burpees Round 4 = 8 Burpees Ticket Booth…
THE COACH'S BOX · JUN 19, 2025
Backblast! Juggs June - Week 3
WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins.... all IC THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars... around & back more or less). The catch... Carry a MINIMUM of 100…
JUN 17, 2025
Backblast! Sea Biscuit
WARMUP: We did a head count (8) reviewed route, start running THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House. MARY…
SEABISCUIT · JUN 17, 2025
Backblast! The Biscuit
WARMUP: We did a head count (8) reviewed route, start running THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House. MARY…
THE YARD · JUN 14, 2025
Backblast! Flag Handoff = Wings & Entertainment
WARMUP: SSH, IW, ChPickers, Windmills Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate) THE THANG: Chicken Wing 4-Corners 4 Corners: “regular”, “hot”, “Spicy”, “nuclear” Reps at each: 12,9,6,3…
THE COACH'S BOX · JUN 12, 2025
Backblast! Juggernaut June-week three
WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers THE THANG: race- Nur /emom For 1 mile, every time the EMOM bell rings, PAX choice of: 25 LBC, 15 plank jack, or 10 flying squirrel. Once 1 mile…
SEABISCUIT · JUN 10, 2025
Backblast! A dead end and a roundabout.
Solid effort by the PAX today. 4x4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead…
THE YARD · JUN 7, 2025
Backblast! Ole McHominy had a Farm
Soundtrack: See Amazon Playlist: "Farm F3 Workout" WARMUP: In Cadence: Plank Lawn Mower Pulls Cherry Pickers Windmills LBC Low Slow Squat THE THANG: Part 1: Unloading & Loading the Trailer. The group split into two…
THE COACH'S BOX · JUN 5, 2025
Backblast! Juggernaut June Week-1
WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain. THE THANG: EMOM mile race Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10…
SLOW BURN · MAY 30, 2025
Backblast! Slow Cookin'
WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular…
THE COACH'S BOX · MAY 29, 2025
Backblast! 4-Stations for 4-Laws
WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins THE THANG: Sideline to sideline… 10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station 20 Yd: walking twist Lunges w/…
THE COACH'S BOX · MAY 22, 2025
Backblast! Consistency Is a Heavy Lift - Grip It a
:checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –…
THE YARD · MAY 17, 2025
Backblast! Broga at the Yard
WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey THE THANG: 4 corners that were actually a straight line Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave…
THE COACH'S BOX · MAY 15, 2025
Backblast! 30/30 At The Mill
WARMUP: SSH, WM, MNC THE THANG: 4 corners of practice field - Reps of 30 MOT - Mosey Exercises: Merkins, Squats, LBC’s, Monkey H’s MARY: No ANNOUNCEMENTS: yes COT: yes
THE YARD · MAY 10, 2025
Backblast! Youngest Q in the Fort
Tapout's 2nd Q WARM UP Play “We Will Rock You” When it says “We will, do a squat When it says “Rock you” do a burpee And every other beat do an overhead clap Mosey Down the road to the bus entrance THE REAL WORKOUT Run…
THE HIVE · MAY 9, 2025
Backblast! Bear Crawl Kettlebell Dora
Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive” Warmup - Bear Crawl - Goblet Squats - Heels to Heaven with Kettlebell …
THE COACH'S BOX · MAY 8, 2025
Backblast! Volleyball Challenge
Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box” Warmup: - Bear Crawl - Imperial Walkers - Windmills - Merkins - LBC THE THANG: 50-100-150…
BUSHWOOD · MAY 7, 2025
Backblast! Bushwood Casino - Suplex dealing...
WARMUP: MOTIVATOR, Windmills, Imp.-Walkers THE THANG: :black_joker: Texas Hold ’Em Beatdown Rules Setup: - Regular deck of cards. Assign each suit to an exercise: - Hearts → Merkins Diamonds → Squats - Clubs → Big Boy…
THE YARD · MAY 3, 2025
Backblast! Moderate burn
WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers. THE THANG: Mosey to the basket ball court/track, one lap warm up. Ladder workout, 10 exercises(Merkins, mountain climbers…