backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
7 backblasts mention “Homegrown”
THE RANCH · OCT 16, 2025
Backblast! Hidden Valley Ranch
WARMUP: SSH, WM, CP, IW, Broga THE THANG: Mosey to SMS car loop 30 Reps of the following: Merkins Squats LBC’s Monkey Humpers - Run car loop Repeat above / 20 reps - Run car loop Repeat above / 10 reps - Run car loop…
THE BALLROOM · OCT 14, 2025
Backblast! Training the Neglected Muscle Groups
Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC)…
THE ARMORY · OCT 6, 2025
Backblast! EMOM
WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers THE THANG: Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot. Round 1 (5mins): 5 Squats w/bell 10…
THE BALLROOM · SEP 16, 2025
Backblast! I like legs!
WARMUP: -windmill -ssh -imperial walkers -hillbilly walkers -yoga flow: fwd fold - down dog- plank-6” - updog Mosey around back Wall sit and take turns running stairs Lunge walk across bridge to flagpoles THE THANG…
THE RANCH · SEP 11, 2025
Backblast! "9/11 Tribute WOD" - Modified version o
WARMUP: - 9 Side Straddle Hops - 11 Windmills - Plank to Down Dog, Calf stretch’s to Up Dog THE THANG: - 2,001 meter (1.243 miles) run to symbolize the year; - 175 squat thrusters, representing United Airlines flight…
THE RANCH · SEP 11, 2025
Backblast! Round about
WARMUP: windmills, cherry pickers, imperial walkers THE THANG: increasing reps from 10-40 by 10 Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks. Mozy around…
FEB 4, 2019
Omaha
I had our 1st F Q Royale lined up for the Q this morning, but got the word late the night before that he wouldn't be able to Q dueto a family emergency. Life happens, but we're all brothers here and this was a perfect…