backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
345 backblasts mention “Joe Lyons”
CLYDESDALES · WED OCT 21
Figure 8's With Horses
WARMUP: Nope THE THANG: 2 "instructions" 1. The route: Attempt to run figure-8's through new/old Kingsley 2. Interval-style running which means .25mi quicker run and .25 just slower than normal run. Do this the entire…
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…
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
FLIGHT PLAN · MON SEP 21
MCHale’s 4 miler
WARMUP: OYO THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…
BLOCK PARTY · TUE SEP 15
Of course, more burpees
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey to some curb merkins in cadence BurpBackMountain - partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice…
FLIGHT PLAN · MON SEP 14
Through Those There Woods
WARMUP: THE THANG: Some Ran Some Rucked Some or One Visited The Woods. It Was Humid and Hot. MARY: Passed A Lady Could Have Been Her Name. ANNOUNCEMENTS: Golf Tournament First Week Of December COT:
THE ARMORY · MON SEP 7
300+ reps
WARMUP: mobility and the norms THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings 15,10,8…
COLOSSEUM · TUE SEP 1
Get better!!
WARMUP: Mosey around drop off line and back to beginning of GHMS loop. THE THANG: 4 corners of stuff: (3 rounds) Station 1: 40 mtn climbers, 40 sec plank hold Station 2: 40 LBC, 40 Flutter Station 3: 40 reverse lung, 40…
COLOSSEUM · TUE AUG 25
Why do my Hips Hurt?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers THE THANG: The Nolan Richardson Partner workout: Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back…
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
FLIGHT PLAN · MON AUG 17
Welcome Baby Owen!
WARMUP: oyo THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…
FLIGHT PLAN · MON AUG 10
Fellowship Route
WARMUP: THE THANG: Earth Fare and Back MARY: ANNOUNCEMENTS: Newsletter COT: Family, health and seeking God
MINNOW POND · THU AUG 6
Link street on my heart
Written by DOAH in slack: [commentary by Band Camp] Heart Breakers: Cubbie and almost Crystal Lake, but he uncommitted sometime last night… The Thang: Route attached [was attached in slack, you could look up today's…
FLIGHT PLAN · MON AUG 3
Assassin is AWESOME -Willowbrook loop
WARMUP: THE THANG: Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT. MARY: ANNOUNCEMENTS: COT:
SLOW BURN · FRI JUL 31
Tabata Workout - Slowburn
WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog…
COLOSSEUM · TUE JUL 28
Catch me if you can
WARMUP: Mosey to front parking lot (20) LS Squats (10) Merkins (25) Imperial Walkers THE THANG: Mosey to Movement Mortgage parking lot Bear Crawl across parking lot (5) Merkins every other line. Crab walk back (5)…
THE ARMORY · MON JUL 27
Swings n things
Warm Up Suitcase carry to lot AMRAP Lower body Squats Swings Reverse Lunge Upper Body Curls Merkins OH Press Core Plank pull through Around the world Flutters Conditioning Burpees Mountain Climbers SSH Running in between
COLOSSEUM · TUE JUL 14
Curb Your Enthusiasm
WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist) THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10…
COLOSSEUM · TUE JUN 30
Four corners, lots of reps
WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release…
BLOCK PARTY · TUE APR 7
Birthday Beatdown
WARMUP: THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5 MARY: ANNOUNCEMENTS: COT:
THE ARMORY · MON APR 6
50
WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things. THE THANG: This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to…
RING OF FIRE · WED APR 1
All in cadence?
WARMUP: Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb Grab a cinder block and shuffle down to the school…
THE ARMORY · MON MAR 30
10 pax didn’t oversleep
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey. THE THANG: Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds. 11 of Derkins on Bell/One arm press…