backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
283 backblasts mention “Crystal Lake”
THE HIVE · AUG 23, 2024
Backblast! 4 painful cornera to get to!!
WARMUP: SSH, KB Plank pull over, swings, Merkins, Mnt climbers, Jump squats THE THANG: 4 corners at the main parking lot. Each corner has 2 exercises, plus one more exercise (5 men makers) along the longer side of the…
AUG 19, 2024
Backblast! Amory
Work Hard to become better! WARMUP: N/A THE THANG: Kettlebell workout 10 Thrusters Riffle carry to pain station 25 Kettlebell swings Riffle back to starting point 10 Thrusters Riffle carry to pain station 25 Lunges…
COLOSSEUM · AUG 19, 2024
Backblast! Slow luke a disel but we got there
WARMUP: the regular plus 50 burpees THE THANG: running with a friend including merkins, LBC, calf raises and other fun times MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · AUG 14, 2024
Backblast! The Toddler Carry
WARMUP: windmill, imperial walkers, low slow squats, SSH THE THANG: 11s with squats and overhead press. 3(ish) "catch me if you can" laps around the parking lot with 3 Burpees for the chaser MARY: 1 minute push up…
VARSITY · AUG 9, 2024
Backblast! Football field candence count
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers Mosey around buss loop - Karaoke - 20 incline merkins on curb in cadence - Karaoke - 20 calm raises on…
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
6@6 · AUG 3, 2024
Backblast! Roads, Trails and Miles, All smiles!
WARMUP: Chatter THE THANG: Trails or Road Work Options MARY: none ANNOUNCEMENTS: Newsletter COT: Show to know.
CLYDESDALES · JUL 31, 2024
Backblast! Clydesdales went everwhere
Nice crowd today due to the anticipation of what the Q had to say. Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted. Two things mentioned in COT: First- AirPods…Grab the case…
CLYDESDALES · JUL 17, 2024
Backblast! Coffee anyone?
WARMUP: THE THANG: Kingsley Spring Blvd to Wamsutta Mills Dr, into and around the Sunbelt Rental parking lot, back out to Textile Way, up the hill, through the parking lot on the back side of Starbucks and Panera…
THE FORT · JUL 16, 2024
Backblast! The Loop of Pain
WARMUP: none THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain…
SLOW BURN · JUL 12, 2024
Backblast! Bro Workout
WARMUP: SSH, CP, MNC, IW, HW THE THANG: Wall Sit - the whole group wall sits, while two pax did a burpee and 5 merkins Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor…
THE COACH'S BOX · JUL 11, 2024
Backblast! '88 Q - 071124 The Coach’s Box - Honori
Welcome and 5 core Disclaimer FMHS Student Logan Gurley died July 8th just 3 days ago. He played basketball here at Fort Mill High School. Two numbers we will key in to tribute him are 16, his age. And 21 the jersey…
KITCHEN SINK · JUL 3, 2024
Backblast! Is your Deck in Order?
WARMUP: Warmup: All in cadence - Moroccan nightclubs - Cherry pickers - Windmill - Imperial walker - Side straddle hop Pick up bag and mosey to outside theatre - Partner exercise: bags do not touch the ground for the…
COLOSSEUM · JUL 2, 2024
Backblast! Enter a workout title…
WARMUP: ssh, Peter Parker’s, shoulder taps, Parker Peter, monkey humpers, 5 burpees, ran to the picnic tables for dips and derkins THE THANG: on the dam rd. Entrance, ran up the hill and did an exercise at each street…
JUN 28, 2024
Backblast! Why am I out here?
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 10 hillbilly walkers Mosey, stop at curb and do 10 incline merkins on curb in cadence Mosey to church parking lot, 10 low slow…
THE RANCH · JUN 27, 2024
Backblast! Football field ladder workout
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers Mosey down road, karaoke - stop at curb and do 20 merkins hands on curb in cadence - Mosey - Stop at next…
THE ARMORY · JUN 24, 2024
Backblast! 100’s
WARMUP: Yes THE THANG: 100’s .. Jerk Press , Curls , Squats, Tricep Extensions. Bent over rows , little run with 10 burpees In between sets of 50.. MARY: Kinda ANNOUNCEMENTS: Read your News Letter COT: We did it .
THE COACH'S BOX · JUN 20, 2024
Backblast! Circuit of Circuits
VQ?: Yes WARMUP: windmills, SSH, Moroccan night club, butt kickers, hi knees, disco club (side ways run) THE THANG: 3 circuits. Each repeats 3 times, adding 5 to each rep every repeat 1st circuit 10 mericans, 10 big…
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 …
THE HIVE · JUN 14, 2024
Backblast! B.O.T wants a HIVE Hat
WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches THE THANG: 21-15-9 WOD 21 left arm clean snatches 21 jump over burpees 21 right arm clean snatches…
THE COACH'S BOX · JUN 13, 2024
Backblast! 50
WARMUP: mosey to the football stadium - exercises with burpees in between. THE THANG: on the hill - 50’s 50 merkins buy in Run to 3rd light - 10 squats Return to bottom - 40 merkins Run to 3rd light - 20 squats Return…
THE ARMORY · JUN 10, 2024
Backblast! Tap The Taint
WARMUP: SSH until the stragglers joined us = 30 in cadence. High Plank Downward dog Upward dog Merkins x 5 Repeat THE THANG: KB Swings x 30 Snatch x 30 (15 each side) Side bends x 15 each side (cadence count) Lap around…
THE FORT · JUN 9, 2024
Backblast! An un”fort”unate series of events
Warmup SSH Windmills Imp walkers Hillbilly walkers Michael Phelps Plank- yoga stretches Merkins Carolina dry docks Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear…
KITCHEN SINK · JUN 5, 2024
Backblast! Flag Handoff at The Sink.....If you kno
Flag handoff from Maximus to Farmer's Only. WARMUP: Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags. - Merkin (5-5-5 - Regular, Wide, Diamond) - SB Toss…