backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
32 backblasts mention “Smothered and Covered”
SWEEP THE LEG · AUG 18, 2025
Backblast! Pendulum 8s
WARMUP: mosey through the stopping points THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the…
SLOW BURN · APR 18, 2025
Backblast! Skip Joyfully
WARMUP: SSH – 20 IC • Imperial Walkers – 15 IC • Windmills – 10 IC • Arm Circles – 10 fwd / 10 rev • Hillbillies – 15 IC • Mosey (~1/4 mile loop or parking lot lap) THE THANG: Part 1: Partner Dora (10 minutes) Pairs of…
COLOSSEUM · APR 8, 2025
Backblast! Pyramid of Pain
Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the…
SWEEP THE LEG · APR 7, 2025
Backblast! Weeding Gardenia
Additive: 5 burpees 10 lunges 15 merkins 20 LBC 25 squats Added a set each time we stopped PAX were encouraged to just jump in with the leaders. We did stop for 5ish pull-ups too. We finished late. That’s on me. 4 miles…
SWEEP THE LEG · MAR 24, 2025
Backblast! 1st ever Hubert Graham Pwky workout
THE THANG: 1. Run 160, Stonecrest, Hubert Graham and back 2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham 3. When there’s a guardrail, alternate between incline merkins and Derkins…
SWEEP THE LEG · MAR 17, 2025
Backblast! Sweepblast
Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up…
THE COACH'S BOX · OCT 31, 2024
Backblast! Zombie Survival Training 2024
After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse WARMUP: Rule #7 - Limber up Mosey around the concrete football field 10x Windmill 10x Cherry Picker THE THANG…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
THE COACH'S BOX · OCT 3, 2024
Backblast! Put Coaches Box’s new Cindy’s to good w
WARMUP: Ran a mile to get to Cindy THE THANG: DORA with Cindy’s MARY: Ran a mile back ANNOUNCEMENTS: sign up for the golf outing COT:
SWEEP THE LEG · SEP 30, 2024
Backblast! King of the Hill
WARMUP: Mosey across street to Brayden. Windmills waiting on six THE THANG: Run down to bottom of Brayden hill. Run up to first street (20 merkins) run back down. Flutters. Run up to second street (15 squats) run back…
SWEEP THE LEG · SEP 23, 2024
Backblast! No mercy
WARMUP: N/A - prerun if ya want to THE THANG: Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do…
COLOSSEUM · SEP 10, 2024
Backblast! Another Round
WARMUP: Cherry Picker, Moroccan Night Club, Low Slow Squat, Mosey to location THE THANG: Using light poles around the parking lot as locations, all exercises 18 count in cadence then (MOT) move to next location: Big Boy…
THE COACH'S BOX · SEP 5, 2024
Backblast! Bord of Pain OG
WARMUP: Run to back of school mixed in a few butt kickers, toy soldiers and high knees THE THANG: OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
KITCHEN SINK · AUG 28, 2024
Backblast! Use your manners
WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
THE COACH'S BOX · AUG 23, 2024
Backblast! Back to School
11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did. Warm Up - 12 Low Slow Squats (IC) - 12 Imperial Walkers (IC) - 12 Moroccan Night Clubs (IC) - 12 Mountain Climbers (IC)…
COLOSSEUM · AUG 19, 2024
Backblast! Slow luke a disel but we got there
WARMUP: the regular plus 50 burpees THE THANG: running with a friend including merkins, LBC, calf raises and other fun times MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · AUG 14, 2024
Backblast! The Toddler Carry
WARMUP: windmill, imperial walkers, low slow squats, SSH THE THANG: 11s with squats and overhead press. 3(ish) "catch me if you can" laps around the parking lot with 3 Burpees for the chaser MARY: 1 minute push up…
SWEEP THE LEG · AUG 12, 2024
Backblast! 8/12/24 STL
WARMUP: THE THANG: 3.5 miles total There were 7 cone pain stations on the GHMS/GHES entrance: - Peter Parker’s - CDDs - Merkins - Heels to Heaven - Box cutters - Squats - LBCs
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
THE COACH'S BOX · AUG 1, 2024
Backblast! LR Clowncar beatdown
WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and…
COLOSSEUM · JUL 30, 2024
Backblast! The Sweaty Loop
WARMUP: Moroccan night clubs, SSH, imperial walkers, broga THE THANG: running a half mile loop (of so) with 5 reps at a few pain station: merkins, big boys, squats, dips, lunge walks, and burpees. Each lap added 5 more…
SWEEP THE LEG · JUL 30, 2024
Backblast! Upper body around the circle
Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps. Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD. Run back to…