backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
24 backblasts mention “Jump Shot”
SLOW BURN · FRI MAR 20
Backblast! Hello Newman
I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow…
THE YARD · SAT JAN 24
Backblast! Basketball Legends
WARMUP: "Tip -Off" - Warm-Up “Tip-Off” - Circle-up, all reps in cadence - Side Stradel Hops-15 - Windmills-10 - Imperial Walkers-10 - Low Slow Squats (hold) 5 - Mountain Climbers 30 - 1 Burpee (Bobby Hurley & Merkins…
OCT 17, 2025
Backblast! Beat the deck round 4
WARMUP: started with a light mosey to center of the lot. Hit some SSHs, Imperial Walkers, Windmills. THE THANG: we had 9 cards face up and the deck face down. Each number was associated with a workout. When you got one…
COLOSSEUM · OCT 14, 2025
Backblast! A slice of pie
WARMUP: windmills, Moroccan night clubs, imperial walkers, hillbilly walkers, side straddle hops, yoga flow THE THANG: mosey to basketball courts for partner Dora: Mosey to far end of courts (~50yds) and back while…
COLOSSEUM · SEP 23, 2025
Backblast! Recess Time !!!!
WARMUP: Windmills Hillbilly Walkers Imperial Walkers Moroccan Night Cluns THE THANG: 12 Stations with 12 Reps each, jog a lap, rinse and repeat - Carolina Dry Docks - Squats - LBCs - Flutter Kicks - Mountain Climbers …
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
COLOSSEUM · SEP 16, 2025
Backblast! No Barkley, No Peace
Roughly, this is what was done: Run to the back of the school. Here's the series... run to the 3rd light pole out back - Grab a rock, here’s the sequence - 15 curls, run two light poles, 15 flutters, run back - 15…
COLOSSEUM · SEP 12, 2025
Backblast! Adding the Lightpoles
WARMUP: SSH IW HW mountain climbers Yoga Peter Parker Yoga Parker, Peter Yoga THE THANG: Long mosey Muscle up on the wall near the kindergarten classrooms One, two, three, up to 10 Start with light pole at the bottom of…
COLOSSEUM · SEP 8, 2025
Backblast! This was a month ago?
WARMUP: quick Mozy to back THE THANG: partner workout 100 shoulder taps 150 merkins 200 dry docks 250 dips 200 inc merkins 150 lunges 200 shoulder taps 250 squats 300 LBC’s 350 SSH 50 burpees MARY: round robin…
KITCHEN SINK · SEP 3, 2025
Backblast! No Rep Count
Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don't count my sit-ups; I only start counting when it starts hurting…
SWEEP THE LEG · AUG 25, 2025
Backblast! SKIP IT TOY
WARMUP: lol THE THANG: Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout. MARY: none ANNOUNCEMENTS: golf, HIM camp COT…
ALCATRAZ · AUG 23, 2025
Backblast! Keeping it simple
WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump…
THE RANCH · AUG 21, 2025
Backblast! Stang Returns To The Ranch
WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode…
COLOSSEUM · AUG 19, 2025
Backblast! Battle at the colosseum
WARMUP: right to business THE THANG: 4 events between the two teams. Worked our way through a journey of exercises that moved your forward, backward, and back to the start. Followed that up with cinderblocks Dora, we…
ALCATRAZ · AUG 16, 2025
Backblast! Sweaty Morning
11’s on the hill Dips and merkins Pull-ups and in and outs.
COLOSSEUM · AUG 12, 2025
Backblast! “AMRAP EMOM” which when translated mean
WARMUP: SSH, MNC, SQUATS, LBC THE THANG: MOSEY 6 arrows with a burpee at each arrow. Continue to the benches. AMRAP - 7 min: 15 SQUATS 10 LUNGES 5 Broad Jump Burpees EMOM: Merkins Mike Tysons Hand Release Merkins AMRAP…
THE RANCH · NOV 10, 2022
Happy 247th Birthday to The United States Marine Corps
Slackblast: Happy 247th Birthday to The United States Marine Corps DATE: 2022-11-10 AO: ao-the-ranch Q: backdraft PAX: Poppins Grout Spectre Rebound Straight Up HarryCarry Jump Shot Beaker Mainframe Senator Tressel…
COLOSSEUM · NOV 8, 2022
Keeping it together
Slackblast: Keeping it together DATE: 2022-11-08 AO: ao-colosseum Q: Kaiser PAX: Barkley shower curtain Rebound Incoming Jump Shot Straight Up Conundrum FNGs: 0 COUNT: 8 WARMUP: stretches, windmills, toy soldiers, side…
ALCATRAZ · OCT 15, 2022
Cake crumbs and Mr Clean up 🧹
Slackblast: Cake crumbs and Mr Clean up :broom: DATE: 2022-10-15 AO: ao-alcatraz Q: CakeBoss Mr Clean PAX: fishstix Über Jump Shot Mark Nestel Masterpiece Skipper FNGs: 0 COUNT: 8 WARMUP: mosey around runde park and…
THE RANCH · OCT 13, 2022
Surprise! Lights Special
Slackblast: Surprise! Lights Special DATE: 2022-10-13 AO: ao-the-ranch Q: Cohiba PAX: Poppins Happy Hour Barkley HarryCarry backdraft photobomb Ruby Slippers Jump Shot Grout Saw Dust FNGs: 0 COUNT: 11 WARMUP: Mosey to…
COLOSSEUM · OCT 4, 2022
Running EMOM
Slackblast: Running EMOM DATE: 2022-10-04 AO: ao-colosseum Q: Slapshot PAX: Joe Lyons (F3 Long Duck) Incoming Tesh Jump Shot Barkley Rebound FNGs: 0 COUNT: 7 Warmup: (not really a thing today) Had the PAX Line up behind…
JAN 27, 2020
In memory of 24 / 8
After hearing the news yesterday of the passing via helicopter crash of one of the GOAT's Kobe Bryant, YHC felt the need to honor him AND the lives of the other 8 individuals with a beatdown full of 8 and 24, his jersey…
JUN 3, 2017
Saturday in Paradise
With only 8 Pax and 2 2.0s in attendance at 9 am we did a little OYO stretching to give the soon to be in attendance Pax time to get there. After about 5 minutes I decided to have us mosey through the neighborhood. The…
SLOW BURN · DEC 2, 2016
Cardio & Calves
My three and a half year streak of not Qing a boot camp came to a happy end this morning! As a true slow Clydesdale, I usually do my Qing at the different running locations. There's just a lost less to plan. I usually…