backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
589 backblasts mention “Pusher”
SWEEP THE LEG · MON OCT 26
Getting Loopy
WARMUP: mosey towards berkshire loop with a stop on 160 for IC monkey humpers THE THANG: berkshire loops with 10 squats 10 merkins 10 LBCs at each stop sign. MARY: nah ANNOUNCEMENTS: newsletter COT: yup
MINNOW POND · FRI OCT 16
I felt like running
WARMUP: pledge THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls MARY: flutters, hammers…
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…
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
THE FORT · SAT OCT 10
The Fort Mixtape
WARMUP: SSH, windmills, Imperials, ham stretches THE THANG: Pauly D - Rochamburpees Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds. Ab Webb 1 Hand…
BLOCK PARTY · TUE OCT 6
Good Swinging Time
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey to first wooden swing The Thang: 1. Swinging Great…
FLIGHT PLAN · MON OCT 5
Morris Hunting
WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600…
SLOW BURN · FRI OCT 2
Slow Burning Beatdown 🔥
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats…
THE FORGE · FRI SEP 18
4 quarters of pain
WARMUP: SSH, LSS, mosey, some Broga THE THANG: moseyed over to side of Harris Teeter (for a little contact high :flushed:) Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the…
DAWN PATROL · THU SEP 17
The longest mosey…..
WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises…
DAWN PATROL · TUE SEP 15
No buckets just work
WARMUP: Large circle of warmup, while a pax runs twice around the circle THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) - then…
SWEEP THE LEG · MON SEP 14
Post BRR good ideas
(Courtesy of DH, thanks buddy!!) 10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party… Q: Shady Pax: Shady 38 Special…
DAWN PATROL · TUE SEP 8
Blue's Board of Pain
WARMUP: 15 counts of: Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers 10 Merkins THE THANG: Blues Board of Pain SQUAT THRUSTS: 50 CALF RAISES: 150 (50 REG / 50 IN / 50 OUT) TRI-AB: 99(33 LEG…
SLOW BURN · FRI SEP 4
Keep it close
WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps - many in cadence THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a…
LAZARUS · THU SEP 3
Something of an Old Testament
WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher THE THANG: Pusher -- he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures…
6@6 · MON AUG 31
The Velocity Vanguard Run
WARMUP: admiring my handy work on the new base for the flag THE THANG: after oooo-ing and awww-ing for quite some time, we ran MARY: did not give a rats tail about my handy work ANNOUNCEMENTS: 6@6 has a new spot to put…
CLYDESDALES · WED AUG 26
Kingsley Loop by Hominy
I rucked. Others ran. Around Kingsley and back.
6@6 · SAT AUG 22
Harveste Point and back
WARMUP: THE THANG: 3miles out and 3 miles back - two options to choose. MARY: None ANNOUNCEMENTS: yes COT: Prayers
MINNOW POND · THU AUG 20
3 exercises on repeat...for 4 miles
WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and…
DAWN PATROL · TUE AUG 18
Blast Coupon
WARMUP: buttkick, high knees, karaone THE THANG: Run up to parking lot and did following exercises 10 counts 1) side str hops 2)imperial walker 3) Hillbilly walkers 4) moraka night club or sun god run up to big parking…
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
DAWN PATROL · THU AUG 6
It's not 'negative', its 'eccentric'
WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by…