backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Cohiba”
THE COACH'S BOX · THU OCT 29
The Smokin Cindy Violator
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Cheese Shredder Violator Mosey lap around Skillet Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run…
SLOW BURN · FRI OCT 23
Accumulating Reps
WARMUP: SSH, Merks, Squats, Stretching, Nightclubs, LBCs, THE THANG: 4 corners ( 5, 10, 15, 20 reps) Squats, Merks, Bigboys, SSH, PlankJax) 3 rounds of 5 exercises with a lap in between. MARY: 3 mins of Mary…
THE COACH'S BOX · THU OCT 22
Coach’s Co-Q at Coach’s Box
WARMUP: Led by Hominy: 20 SSH. 20 Mountain climbers. Mosey to loop. THE THANG: 10 merkins. Lap. 20 Squat. Lap. 30 calf raises. LBC waiting for the 6. Mosey back to the skillet. Called 20 CCD. Do a violater. Switch to…
THE HIVE · FRI OCT 16
KB BOP for Farmers
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because…
THE COACH'S BOX · THU OCT 15
Burning rubber versus burnout
Warmup: Motivator(½), Imperial-Squat-Walker, Fruit Picker, up+down dog, Merkins Violator (1 series only) * Hominy with the quote of the morning in the name-o-rama video… “We should rebrand this (the violator), it’s…
THE HIVE · FRI OCT 9
Keep Moving
WARMUP: 1. Moroccan Nightclub 2. SSH 3. Windmill 4. Cheeri Picker 5. Imperial Walker THE THANG: Station #1 Kettlebell Swings Kettlebell Tricep curls Kettlebell Deadlift Kettlebell Clean and Press Round 1 – 10 each…
THE COACH'S BOX · THU OCT 8
Panhandle’s Workout
Panhandle borrowed a cardboard of pain from Ruby Slippers.
BLOCK PARTY · TUE OCT 6
Good Swinging Time
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey to first wooden swing The Thang: 1. Swinging Great…
SLOW BURN · FRI OCT 2
Slow Burning Beatdown 🔥
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats…
THE COACH'S BOX · THU OCT 1
Abs, Abs and more Abs + Communiation
WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big…
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
THE HIVE · FRI SEP 25
Smokin Kettlebell Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
THE COACH'S BOX · THU SEP 24
Queen Cindy
WARMUP: Exactly 1 4-count SSH THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20…
BLOCK PARTY · TUE SEP 22
Cinder Block Party
We had 12 including a fly by guest appearance from Warning Track. Standard warm-up exercises then we moseyed over to the stack of cider blocks. 1st DORA - Merkins (100), Squats (200), LBCs (300) partner 1 did exercises…
SLOW BURN · FRI SEP 18
Hominy is tired, and he is improvising.
I improvised this plan Warmup exercises, slightly off from the normal warmup location. Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do…
THE COACH'S BOX · THU SEP 17
Race to 100 and 100/100 Relationships
WARMUP: SSH, Mountain Climbers, Hillbilly Walkers THE THANG: Race to 100, Take a trip, winner calls next exercise: Shoulder taps A mix of Merkins LBCs Squats CDDs Calf raises Peter Parker's 15 seconds of burpees, for…
THE FORGE · FRI SEP 11
Rememberence
WARMUP: 9 exercises of 11 counts per started and ended with burpees THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We…
THE COACH'S BOX · THU SEP 10
Healthy perseverance
WARMUP: Mosey to stop sign for some imperial walkers Mosey to main school entrance for some side straddle hops Mosey to benches at R wing pickup for step-ups, irkins, and derkins THE THANG: mosey down the hill to the…
THE COACH'S BOX · THU SEP 3
"The joy is often found in the work you are avoiding"
WARMUP: - Moroccan night club - windmill - Cherry Pickers THE THANG: Partner Exercise 50 Sit-ups with Block Press 75 Diamond Merkins with Block 100 Flutter Kick with Block Press 75 Squats with Block 50 Tricep Extensions…
BLOCK PARTY · TUE SEP 1
The Ol Swap a roo
WARMUP: SSH, Imperial Walkers, Slow Windmills, Morrocan nightclubs THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS,40 SQUATS,30 SHOULDER TAPS, 25 LBC'S, 15 BOMBJACKS AND 10 CDD. AFTER EVERY EXERCISE WE RAN FROM THE…
THE COACH'S BOX · THU AUG 27
Failure
WARMUP: 11s of Flying Squirrels and Cindy Sniffers (upright row) THE THANG: Merkins to failure, trip, BBS to failure, trip, Goblet Squats to failure, trip, farmers walk to failure. MARY: ANNOUNCEMENTS: COT:
THE FORGE · WED AUG 26
The Smokin Corners
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey around the parking lot The Thang: 1. 4 Corners…
BLOCK PARTY · TUE AUG 25
Bucket o Fun
WARMUP: 1. Side straddle Hop 2. Moroccan Nightclub 3. Imperial walker 4. Windmill THE THANG: - Bucket of Fun - 6 station + run - American Hammers - Kettlebell swing - 30 lbs - Man makers with 40 lb sandbacg - Makhtar…
THE FORT · SAT AUG 22
Heavy Shiiiii
WARMUP: lap around the park. Stopped for some merkins, SSH and squats THE THANG: PAX cycled through 8 stations 1: 2x50 KB carry 2: 20 sandbag burpees 60lb 3: 20 hand release merkins, 20 squats, 20 big boys 4: 150lb ball…