backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
93 backblasts mention “Fresh Prince”
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…
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 COACH'S BOX · THU OCT 8
Panhandle’s Workout
Panhandle borrowed a cardboard of pain from Ruby Slippers.
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…
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 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 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 COACH'S BOX · THU AUG 20
HELP
WARMUP: Skipped it THE THANG: Bag of Burdens One guy travels with sandbag the other 6 do AMRAP of the below. Merkins American Hammers Squats Flutter Kicks Plank LBC’s Shoulder Taps Cycle through 3x Truck Tire 6pax lift…
THE COACH'S BOX · THU AUG 13
45 into 30
WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up. Highlight: Bear Crawl the band practice lot w/…
THE COACH'S BOX · THU AUG 6
Agility & Catharsis at CB
WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang THE THANG: 5-Each/Nur back 1 foot Forward hop (R/L) 2 foot side…
THE COACH'S BOX · THU JUL 30
National Friends Day Ladder Beatdown
WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. , THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge…
THE COACH'S BOX · THU JUL 23
Random Workout
Warmup. Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise. Merkins Squat Big boys CDD Lunge (10 on each side) LBC (We ran out of time. We didn’t do…
THE COACH'S BOX · THU JUL 16
Deck of Cards
WARMUP: SSH, honeymooner, downward dog, 6”, merkins THE THANG: deck of cards MARY: N/A ANNOUNCEMENTS: spoke about marriages…why are guys struggling to be real with their wives? What can we do to be intentional and…
THE COACH'S BOX · THU JUN 25
Block Party
WARMUP: ssh etc... THE THANG: ladder with cinder blocks With music courtesy of Pandora it's first wave channel Discussion topic- what brings you joy
THE COACH'S BOX · THU JUN 18
A Triangle of Games
WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club THE THANG: 3 stations: Big Die w Cider Block - Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps Cards - X2…
THE COACH'S BOX · THU JUN 11
Grinder, Beast, & Gauntlet
WARMUP: No time to Warm up we, we had 30 minutes to get a good one in. THE THANG: 3 AMRAPs - 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises. CIRCUIT 1: “The Grinder” …
THE HIVE · FRI JUN 5
Rock The Bells!
WARMUP: Morrancan Night Clubs Baby Arm Circles Abe Vigodas Cherry Pickers Pideon Stretch Downward Dog Dog/Honeymooner SSH THE THANG: Partner Up On the gridiron 100 reps of: Curls LBCs w/ KB above chest Lunges Triceps…
THE COACH'S BOX · THU JUN 4
Cindy Heaven
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO Cheese shredder Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run Round 2- Lunges…
THE HIVE · FRI MAY 29
Better late than never
WARMUP: I was late so 11s by a great stand in THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers MARY: ANNOUNCEMENTS: bethel men’s shelter…
THE COACH'S BOX · THU MAY 28
Combating worry
WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet THE THANG: 4 corners of the skillet + midpoints At each corner: 10 ea, shoulder tap, jump squat, box cutter At the 50: 5 burpees We completed somewhere between 2…
SOUL TO SOLE · THU MAY 21
Miles and Smiles
WARMUP: mumblechatter THE THANG: miles and smiles MARY: ANNOUNCEMENTS: HAPPY BDAY Barkley COT:
THE HIVE · FRI MAY 15
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…
SOUL TO SOLE · THU MAY 14
McHale Random Route
WARMUP: Arm Circles THE THANG: 3.3 mile loops Kingsley MARY: Nope ANNOUNCEMENTS: COT: