backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
681 backblasts mention “Sprocket”
BUSHWOOD · SEP 25, 2024
Backblast! Not a lot of running
Running Some lunges TBD by Q
COLOSSEUM · SEP 24, 2024
Backblast! Basketball Court sprints
QSchool type workout
SWEEP THE LEG · SEP 23, 2024
Backblast! No mercy
WARMUP: N/A - prerun if ya want to THE THANG: Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do…
6@6 · SEP 21, 2024
Backblast! Do you remember? the 21st day, Septembe
WARMUP: redbull THE THANG: running MARY: had a little lamb ANNOUNCEMENTS: yes COT: yes
SOUL TO SOLE · SEP 19, 2024
Backblast! IPAX recovery?
Some sore ironpax guys and some ready to take it on tomorrow. WARMUP: 10ssh ic with rucks on .... first bad choice of the day out of the way at least THE THANG: rucked around kingsley area with stops every 1/4 mile for…
CLYDESDALES · SEP 18, 2024
Backblast! Reverse Amabala
WARMUP: None THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT) MARY: ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors…
BLOCK PARTY · SEP 17, 2024
Backblast! Pole Dancing
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers THE THANG: Thang 1—Run to the WEP playground area. The intention was to do three pull-ups, but due to wet and slippery conditions, we did a small partner workout…
SWEEP THE LEG · SEP 16, 2024
Backblast! Smelly Loops
The smell from Golden Coral has migrated to Sweep The Leg. Simple route this morning - loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 - merkins and squats. Stop 2 - CCDs and…
THE HIVE · SEP 13, 2024
Backblast! Laughing Gorilla
WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day) THE THANG: Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1. Russian swing (to shoulder)…
DAWN PATROL · SEP 12, 2024
Backblast! Tabata Run
WARMUP: SSH, HW, IW, Quick Stretch THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4…
SOUL TO SOLE · SEP 12, 2024
Backblast! Pull Up Ruck
WARMUP: None THE THANG: Rucked from Kingsley down to the 9th-grade wing at FMHS , did pull-ups, and rucked back to COT. MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · SEP 11, 2024
Backblast! 2024.37 Kitchen Sink
WARMUP: Move wights into place... THE THANG: 9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (37*3==11). Split PAX into two teams for North and South Tower…
DAWN PATROL · SEP 10, 2024
Backblast! Neighborhood Ruck
WARMUP: THE THANG: Vet Park-> left on Jackson ->left on Harris->left on Spratt-> Vet park MARY: ANNOUNCEMENTS: COT:
BLOCK PARTY · SEP 10, 2024
Backblast! Flying Squirrels led to Walnut Attack
Disclaimer disclaimed Mosey to the stage at WEP Warm Up: 20 SSH IC 10 Windmills IC 10 LSS IC 10 Hill Billy Walkers IC 10 Imperial Walkers IC 10 MNCs IC Yoga? The Thang – Pearls on a String around WEP. At each swing, do…
SWEEP THE LEG · SEP 9, 2024
Backblast! Walmart Run
WARMUP: No warms at STL THE THANG: Ran from COT to Walmart Automotive. Started with 5 merkins, half the group ran clockwise around Walmart while the other half of the group ran counter-clockwise around Walmart. When the…
6@6 · SEP 7, 2024
Backblast! 16 minute miles
Disclaimer and routes provided WARMUP: None THE THANG: All paces of jogging :running: Started after the whistle Hwy 160 to Spratt to Harris to Munn and back to COT at some point. Some got 4ish and some got 8ish, and…
SLOW BURN · SEP 6, 2024
Backblast! Old School Weinke in a Sandwich baggie
WARMUP: Standard Old School SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25 THE THANG: Mosey to Indian restaurant lot, circle…
THE COACH'S BOX · SEP 5, 2024
Backblast! Bord of Pain OG
WARMUP: Run to back of school mixed in a few butt kickers, toy soldiers and high knees THE THANG: OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being…
RING OF FIRE · SEP 4, 2024
Backblast! I cant hear you??? Decibel to the Rescu
WARMUP: Did lap around the track Did some warm up COP Then mosey to sugar creek THE THANG: Burpees merkins squats in between bear crawl crab walks and crawl bears Mosey to playground Dora with 50, 100, 150 MARY: One…
DAWN PATROL · SEP 3, 2024
Backblast! Hey look, stairs!
WARMUP: mumbled about the route THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb. MARY: 10 squats, 10 flutters ANNOUNCEMENTS: Good Stuff. Get there…
BLOCK PARTY · SEP 3, 2024
Backblast! The Grand Old Duke of York
I usually only write anything here to make Band Camp happy, since he's the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
AUG 29, 2024
Backblast! Wheels Up @ The Pond
WARMUP: Not really. THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags. Peter Parker, Parker Peter, Mountain Climbers, Merkins Run up Massey to Sisk Memorial 10 Box Butters, 15 Flutters…
RING OF FIRE · AUG 28, 2024
Backblast! IronPAX week -1???
WARMUP: lots of stuff to get everyone loose THE THANG: Cindies at the bottom of the hill by elementary school. Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding…