backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
292 backblasts mention “Hominy”
THE COACH'S BOX · MAY 1, 2025
Backblast! Leg Day at the Box
WARMUP: It's the Coach's Box, there is no warm-up. Ain't nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste. THE THANG: Moseyed to the hill in front of the school. Time Under…
THE COACH'S BOX · APR 17, 2025
Backblast! A girl named Cindie
Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary.
BUSHWOOD · APR 16, 2025
Backblast! AKA Birthday
WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the…
SEABISCUIT · APR 15, 2025
Backblast! Sea Biscuit
WARMUP: N/A THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles MARY: ANNOUNCEMENTS: next location for ass kicken APRIL COT: PRAY and praise
AMERICAN JACKAL · APR 14, 2025
Backblast! Circuit of pain & impossible mile
WARMUP: - Moroccan night club - Imperial walker - Cherry picker THE THANG: Circuit of pain round 1 - 60s exercise with 20s rest - 12 stations - Dips - Merkin - Plank Jack - Mountain Climbers - Jump rope - Goblet Squats…
THE YARD · APR 12, 2025
Backblast! AC/DC - Get hype for my daughter's voll
Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity. See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes” Warmup: - Mosey a lap - Side Straddle Hop - Heels to Heaven - Imperial…
THE COACH'S BOX · APR 10, 2025
Backblast! Cindy 1, Pusher 0
WARMUP: SSH Windmill Low slow squats High knees THE THANG: Pacer test - if you don’t know what it is, ask your elementary kids or google it. After you are dropped from pacer test move over to cinder block workout Rep…
THE YARD · APR 5, 2025
Backblast! Circle of intensity
WARMUP: Windmill Morrocan nightclub Imperial walker THE THANG: Circle of intensity 45 sec exercise 20 second rest Squat jack Side straddle hop Windmill Plank jack Seal jack You pick Merkin Mountain climber Shoulder taps…
THE COACH'S BOX · APR 3, 2025
Backblast! Accelerating all 3Fs
WARMUP: short warmup - side straddle hops, planks, and downward dog/ honeymooner stretches THE THANG: 20 minutes - 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120…
SEABISCUIT · APR 1, 2025
Backblast! Run and Ruck in Massey
WARMUP: THE THANG: 2xRuckers 4xRunners Great weather for a 4+ mile run through Massey. Good conversations helps the miles slip by. MARY: ANNOUNCEMENTS: Luca fast 5k Cannoli Run Bethel Men’s Shelter COT:
AMERICAN JACKAL · MAR 31, 2025
Backblast! Worst 100 Yards Ever
WARMUP: SSH/IW/HW/CP THE THANG: Mosey to football field “Worst 100 yards ever” Cocaine bear crawl 100 - merkins 1-4, back down 400 Lunge walk 100 - squat jumps 1-4, back down 400 Side shuffle (side bear crawl) 100 …
BUSHWOOD · MAR 26, 2025
Backblast! Truck Nuts
WARMUP: Mosey, SSH, Cherry Pickers. Windmills, etc. THE THANG: We celebrated 3/26/25 by hitting every light pole with 3 burpees/26 SSH/25 Flutters. We ended up at the benches for a 50/50/50 Dora. 50 Derkins/50 Irkins/…
THE YARD · MAR 22, 2025
Backblast! 4-Square fun at The Yard
WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins THE THANG: Appetizer: • Buy-in: 10 Lt. Dan (IC) ◦ OYO after this • To end of lot: “Cocaine Bear crawl“ ◦ Every powder-lines x 1-2 merkin each… • Cash out: 10 Lt. Dan OYO…
THE COACH'S BOX · MAR 20, 2025
Backblast! Charon’s Galley 2.0 / our Role as dads
WARMUP: SSH, cherry pickers, Merkins THE THANG: MOT #1: Charon’s Galley (4 pax) Alt at each 50 yard increment for Pain Station MOT #2: Other Pax…. Farmer’s Carry 2 Cindies Stations (@ each 50 yard swap) S.1: Tower of…
THE YARD · MAR 15, 2025
Backblast! 5.5 tested The Gauntlet
WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago)…
SEABISCUIT · MAR 11, 2025
Backblast! Badlands Bad Boy Route
Holbrook and back, speedsters added on briarwood circle
AMERICAN JACKAL · MAR 10, 2025
Backblast! Big bucket of suck-it
WARMUP: SSH Moroccan night club Windmill Murkin THE THANG: Mosey to the football field PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to…
THE YARD · MAR 8, 2025
Backblast! Finding Geometrical Objects at the Yard
Disclaimer Given WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and…
THE COACH'S BOX · FEB 27, 2025
Backblast! Staying in the box at Coaches Box
YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it. WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers. THE THANG: Used the big large box already in parking lot to my advantage. 4…
SNAKE PIT · FEB 25, 2025
Backblast! Kettlebell
WARMUP: run of parking lot, SSH, Moroccan NC, baby arm circles, windmills, cherry pickers THE THANG: partner beat down MARY: 40 KBS OYO ANNOUNCEMENTS: Read your newsletter COT: prayers and praises from all
THE YARD · FEB 22, 2025
Backblast! State law trivia
WARMUP: - overhead clap - Moroccan night club - Side straddle hop THE THANG: Bucket of trivia pain - wrong answers = 5 jump squats - Read the exercise - PAX does the exercise will one person dribbles the basket ball to…
THE COACH'S BOX · FEB 13, 2025
Backblast! Receipts/BackBlasts Matter
WARMUP: the usual THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…) Happy- feel free to edit this… MARY: some w Cindy…
AMERICAN JACKAL · FEB 10, 2025
Backblast! Post Super Bowl Hominy Grits
WARMUP: - Mosey a lap - Side Straddle Hop - Heels to Heaven - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer - Plank (remain in plank, then put right arm then left arm in air) SOUNDTRACK: See Amazon…
THE YARD · FEB 8, 2025
Backblast! 12 Days Of Valentines
After warming up we dove into twelve days of Christmas… wait Valentines! 1-run 2- Wide Arm Merkins 3-Jump squats 4-LBCs 5-Diamond merkins 6-Imperial walkers 7-Rosalitas 8-Slow flutters 9-Low slow squats 10-Lunges (10…