backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
33 backblasts mention “Small Crabs”
THE COACH'S BOX · THU JUN 18
A Triangle of Games
WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club THE THANG: 3 stations: Big Die w Cider Block - Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps Cards - X2…
CLYDESDALES · WED JUN 17
Running with scissors
Ran up the hill out of the parking lot, lots of complaining and then ran the Jackson loop. Gave option of sketchy run around Epps but not takers.
THE COACH'S BOX · THU JUN 4
Cindy Heaven
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO Cheese shredder Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run Round 2- Lunges…
THE YARD · SAT MAY 30
Dora Plays Games
WARMUP: SSH, IW, HW, CP, Merkins THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS! Part II: Dora: 200 Squats, 200 LBCs, 200…
THE COACH'S BOX · THU MAY 28
Combating worry
WARMUP: SSH, IW, HBW, MNC, WM, mosey around the skillet THE THANG: 4 corners of the skillet + midpoints At each corner: 10 ea, shoulder tap, jump squat, box cutter At the 50: 5 burpees We completed somewhere between 2…
CLYDESDALES · WED MAY 27
No Rain at the Moment
WARMUP: Maybe THE THANG: out and back - Munn to Harris to Sam Smith. 4 miles with plenty of Ruck options MARY: None ANNOUNCEMENTS: Trash Pick up/ Bethel Men’s/ Christmas party COT: Prayers and Praises from each pax (…
CLYDESDALES · WED MAY 13
Quarter shuffle
WARMUP: one guy got in trouble for trying that at this AO one time THE THANG: double Kingsley, try to push the last 1/4 of each mile MARY: again, there was an issue one time ANNOUNCEMENTS…
FLIGHT PLAN · WED MAY 13
Running is fun?
WARMUP: N THE THANG: Y MARY: N ANNOUNCEMENTS: Y COT: Y
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…
CLYDESDALES · WED MAY 6
Way late
WARMUP: THE THANG: run to WEP, loop WEP and back Ruck MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT MAY 2
Dual Q
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THE COACH'S BOX · THU APR 30
Four Corners of Pain
WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field. THE THANG: Master Circuit 4 Stations: 1- 20 shoulder taps, 25 lbcs, 30 mountain…
CLYDESDALES · WED APR 29
Bruno Mars
WARMUP: nope THE THANG: 2 runners, 4 Ruckers went to Kingsley MARY: nope ANNOUNCEMENTS: newsletter stuff COT: yes
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 COACH'S BOX · THU APR 23
Tires and blocks extravaganza
WARMUP: 1 lap around the field block carry: - Bear hug, over the back, shoulder, block overhead - 10 count buyins: goblet squats, chest press, overhead press, curls, tris, SSH THE THANG: 5 stations: Timer - shoulder…
CLYDESDALES · WED APR 22
My route was used
WARMUP: None THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off. MARY: None ANNOUNCEMENTS: Yes COT: Some prayers and praises were shared.
THE COACH'S BOX · THU APR 16
Letting Go
WARMUP: - Moroccan Night Club - Windmill - Imperial Walker - Cherry Pickers THE THANG: - Bucket of fun - 50 sec exercise 20 second rest - Archer Merkins - Squat Kicks - Shoulder tap - Burpees - Goblet Squat - Jump Rope…
CLYDESDALES · WED APR 15
WEP and Back
WARMUP: 1. Turned on the blinky lights THE THANG: - Ruckers - 2 loops of Kingsley - Runners - WEP and back MARY: ANNOUNCEMENTS: - Cannoli run - Ruck thing - Pizza Thursday - Tortoise and Hare - Read the newsletter COT:
CLYDESDALES · WED APR 8
VO2 Max Training at Clydesdales
Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training. Warmup to Kingley Stretch for 5 minutes Loop around Kingley 12 minutes of hard running Run walk back to COT
SLOW BURN · FRI APR 3
Not so moderate. But fun!
WARMUP: - Moroccan Nightclub - Cherry pickers - Imperial Walker - Windmill THE THANG: 1. Bucket of fun -> group does the exercise. One person runs with the sandbag 1. Exercises 1. Squats 2. Leg Raises 3. Merkins 4…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
CLYDESDALES · WED APR 1
Spring fling
WARMUP: walk up hill THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton MARY: none ANNOUNCEMENTS: read newsletter COT: thankful for every opportunity and prayers for kids ans families
THE COACH'S BOX · THU MAR 26
Three lessons for leadership
WARMUP: mosey to high school faculty lot and do the following exercises I/C Windmills Cherry pickers Imperial walkers Seal jacks THE THANG: Dora on the hill Mosey to the top of the hill of 21 100 Burpees - switched to…
CLYDESDALES · WED MAR 25
lotsa left turns
WARMUP: disclaimer THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT.... run to Walden Park entrance..... LEFT.... hug the LEFT curb and keep making LEFTS until you run…