backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
48 backblasts mention “Mile HI”
THE YARD · SAT OCT 24
Circle of Fun and Indian Run
WARMUP: THE THANG: - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - Dora MARY: ANNOUNCEMENTS: - 4 B's - Bethel - 401k run…
THE YARD · SAT OCT 17
Catan the board game
WARMUP: THE THANG: Played the game of catan Three stations with multiple exercises as a team Longest mile competition MARY: ANNOUNCEMENTS: 4 Bs Bethel Trash pickup 401k COT:
THE YARD · SAT OCT 10
Moderate is just a word
WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front…
THE YARD · SAT SEP 5
Forgot to add
WARMUP: THE THANG: Station 1 - 20 big boy sit-ups - 20 heels to heaven - 20 LBC - 20 American Hammers - 20 Mountain Climbers - 20 Jump Squats - 20 Butt kickers Station 2 - 20 Merkins - 20 Wide Arm Merkins - 20 Carolina…
THE YARD · SAT AUG 22
Short Circuit
WARMUP: SSH, IW, WM, HW, mosey and Broga THE THANG: 3 circuits: 1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3 2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3 3rd…
THE YARD · SAT AUG 8
My Qshake Brings The Boys To The Yard
Mission of F3: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 5 Core Principles: 1. Free of charge 2. Open to all men 3. Held outdoors, rain or shine, heat or…
THE YARD · SAT AUG 1
Not-erate Yard Work
WARMUP: 10 each - SSH - Moroccans - Cherry Pickers - Windmills - Flying Squirrels Mosey on track doing: - Butt kickers - High knees - Karaoke - Toy Soldier - Lunge - Burpee broad jumps (~10) - Bear crawl THE THANG: Goal…
THE COACH'S BOX · THU JUL 2
Deck of Cards - Habits
WARM UP: SIDE STRADDLE HOP = 15 IMPERIAL WALKER = 15 MOROCCAN NIGHT CLUB = 15 CHERRY PICKER = 15 LOW SLOW SQUAT = 15 DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD: NUMBER OF REPS =…
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 YARD · SAT JUN 13
All The Light Poles
This morning we visited all the light poles. At each we did 20 of the following, going forward and backwards up the course. Squats LBC Calf raises Imperial walkers American hammers Hillbillies
THE YARD · SAT JUN 6
Tic Tac cone and Agility ladder
Warmup: MUSICAL 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: SSH 3. Solos: FRUIT PICKERS 1. https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix…
THE YARD · SAT MAY 23
Saturday at the yard
WARMUP: - Moroccan Nightclub - Imperial Walker - Cherry pickers THE THANG: 4 Stations - Station 1 - Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk - Station 2 - Side Staddle Hop, Mountain…
THE YARD · SAT MAY 16
2nd time around……
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a…
THE YARD · SAT MAY 9
11’s in the Rain
WARMUP: WM, CP, HW, stretching THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged…
THE YARD · SAT APR 25
City Hominy
Warmup: - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC - Mosey a lap Dora: 80-160-240 - 80 Merkin - 160 Squat - 240 LBC At the end of each run, you attempt to write the…
THE YARD · SAT FEB 21
Backblast! Day of Fun
WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges …
THE YARD · SAT JAN 31
Backblast! Crawling in a winter wonderland
Did an under the canopy gauntlet with bear crawls, toy, soldiers, lunges, merkins, step ups, and a whole bunch of abs. Called on the fly to adjust for weather.
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…
THE YARD · SAT JAN 17
Backblast! Noterate
WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and…
THE YARD · SAT JAN 10
Backblast! Don’t Stop
WARMUP: We warmed up. THE THANG: Headed to the light poles al did something similar to a suicide. Repeat each exercise at each light pole going and coming back. 20 squats 20 SSH 20 raise the roof 20 lunges 20 merkins 20…
THE YARD · SAT JAN 3
Backblast! Moderate +
WARMUP: - Windmill - Side straddle hop - Cherri picker THE THANG: 1. DORA - Almost 1. 40 Burpees 2. 60 Merkins 3. 80 Squats 4. 100 LBCs 5. 120 Side Straddle Hop 1. 3 pain station - 5, 10, 15, 10 reps 1. Station 1 1…
THE YARD · AUG 23, 2025
Backblast! Sharing stories about strippers
WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark. THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb. 3 rounds of Half loop…
THE YARD · AUG 16, 2025
Backblast! Put a cap on it
WARMUP: We warmed up, standard fashion. SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers THE THANG: 3 rounds, 1 min each tempo squats, lunge, Al Gores 3 rounds, 1 min each Slow merkins, shoulder taps…
OCT 3, 2023
On the fly(forgot to schedule a Q)
Slackblast: On the fly(forgot to schedule a Q) DATE: 2023-10-03 AO: ao-golden-corral Q: Slow Jams PAX: Senator Tressel Eric Thompson BOT Half Shell Skipper photobomb Mark Nestel Mile High Falcon Crest Ryan_F Über…