backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
15 backblasts mention “Cooter”
SLOW BURN · FRI OCT 30
44th Birthday Q
Today is day #5 and my birthday Q. What a week it's been! WARMUP: FNG showed so we went over 5 Core Principals first. SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey THE THANG: Second Version of the 1982. 19…
DAWN PATROL · THU OCT 29
HIIT Workout
WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20…
FLIGHT PLAN · MON OCT 26
Guess What. Go run.
WARMUP: THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi - 1/2mi intervals. MARY: ANNOUNCEMENTS: yes COT: yes
DAWN PATROL · THU OCT 22
Mall Cop Special 🚨
WARMUP: 8 or so exercises to get the blood flowing THE THANG: mosey down to circle and partner up 1) runs up hill 2) does Freddy mercurys Flip flop Mosey across the street 1) bear crawl up hill and run back 2) merkins…
FLIGHT PLAN · MON OCT 19
Bad Route
WARMUP: Too cold to warm up so we just ran THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly…
SLOW BURN · FRI OCT 16
Dora & Mosey
WARMUP: BACKBLAST: NO SHORTCUTS, JUST WORK Warm-Up – Mosey to Lowe’s - Mosey to Lowe’s and circle up - 20 Side Straddle Hops - 10 Imperial Walkers - 10 Hillbilly Walkers - 10 Cherry Pickers DORA – Partner Workout - 100…
DAWN PATROL · THU OCT 15
Extra sleep isn't bad
WARMUP: all the favs THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys MARY: ANNOUNCEMENTS: newsletter COT: Lords Prayer
BLOCK PARTY · TUE OCT 13
Benches and Hills
WARMUP: SSH, lizard and plank stretches, windmills THE THANG: 1) 5 Burpees at each set of benches until reaching playground 2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring 3) 5 merkins…
FLIGHT PLAN · MON OCT 12
Harvest Pointe Hill
WARMUP: Mumblechatter THE THANG: Out and Back - Harvest Pointe MARY: no ANNOUNCEMENTS: yes COT: prayers and praises
JUN 22, 2021
Old Glory and Burpees
13 PAX gathered in the almost gloom That 0600 start time does feel friendlier on my legs...just saying NMM: Honestly as a FM native, I love Baxter and all the folks that have migrated to Fort Mill. The diversity of…
THE RANCH · AUG 1, 2019
Fields of Gory at The Ranch - And The Importance of Sharing Your Burdens
Jiffy gave me a holler this weekend to Q here. I was in the lower spectrum of the Flux lately and Q-ing a mostly black diamond AO was just what I needed to get out of it. Thank you Jiffy for the opportunity!! As I…
COLOSSEUM · JAN 16, 2018
Different Q to prevent 0-59. Turns out it was just a #GDTBATH
Temps of 20F, 15 PAX were early and ready to go. Mumblechatter of running vs standing around was way better. Mosey through Pickup Lanes x2 - Regular - High knees - Butt Kickers - Toy Soldiers COP at Basketball Court …
AUG 18, 2017
Pigskin in Paradise
https://youtu.be/pzapsqzDdDc I had the privilege to spend Friday evening with 22 other men and young men of the Paradise community. Conditions were, well, August in South Carolina - upper 90s with humidity. Here's what…
MAR 9, 2017
Climbing the Pyramid at Laces In - 3/9/2017
Pulling into WEP this cold morning, I found two Pax were ready and willing to take on this workout. After a quick disclaimer, it was time to get busy. We moseyed over to the field in front of the playground for a quick…
BLOCK PARTY · JAN 3, 2017
Being Attentional at Block Party
Six pax took their chances with the weather and posted to a soggy (yet not too cold) WEP. YHC was humbled by the opportunity to Q at AO. The theme of this workout would be my word for 2016, "attentional", which is…